06/13/2025
Menopause and perimenopause can be a confusing time! I help my clients navigate this transition with science-backed strategies that nourish both body and mind.
Here are a few main tips to support your health:
💪 Protein with every meal – Helps maintain muscle which decreases with age, optimizes your metabolism, and keeps you feeling full for longer. In general, a palm-size serving or 20-40 g per meal is helpful to aim for.
🥬 Calcium + Vitamin D Sources – Support bone health with dairy products, yogurt, fortified plant milks, canned fish, leafy greens, and safe sun exposure.
🍓Colorful Veggies and Fruits - Provide vitamins, minerals, fiber, and antioxidants to help protect the heart. The recommended daily intake of vegetables and fruits is 5 portions per day - i.e., 3-4 portions of vegetables and 1-2 portions of fruit per day.
🌾 Fiber-rich Carbs – Whole grains, beans, legumes, starchy veggies, and fruit can help you meet the daily recommended amount of dietary fiber of at least 25 grams per day. Fiber supports heart and gut health as well as blood sugar management.
🥜 Healthy Fats and Omega-3 Fatty Acids – Healthy fats such as olive oil, oily fish, nuts and seeds, and avocado support heart health. Omega-3 fatty acids in chia seeds, flaxseeds, walnuts, and salmon may reduce inflammation, improve mood, and reduce frequency of hot flashes.
🍓Adequate Hydration – Water and adequate hydration play a key role in maintaining skin elasticity, promoting healthy digestion, regulating body temperature, maintaining bladder function, and supporting overall health.
🧘♀️ Stay active – Staying active with cardio, strength-training, balance and flexibility exercise helps to optimize muscle mass, strength, balance, and coordination and may improve mood and sleep.
Menopause is a natural phase—not a health sentence. With the right nutrition, you can thrive through the change. 💪✨
📌 Save this for later or tag a friend going through menopause.
📩 Have questions? DM me or email me: Alex@Nutrition-Harmony.com
