Nutritional Guidelines when going through Perimenopause & Menopause
- Dr. Alicia Miller, ND
- Aug 25, 2024
- 3 min read
Menopause is associated with an increased prevalence of obesity, metabolic syndrome, cardiovascular diseases, cognitive decline, and osteoporosis to name a few! Women can also experience unwanted symptoms like hot flashes, night sweats, headaches, brain fog, joint and muscle pains, loss of muscle mass, irritability, variable emotions, loss of libido, vaginal dryness, urinary changes-just to name a few.
Changing dietary and lifestyle habits during perimenopause, if not before perimenopause, will reduce the risk factors of all these diseases, and in the case of an already existing disease, dietary therapy should be an integral part of the treatment.
During perimenopause, which can start in your 30’s, there are fluctuations in hormones which can contribute to somatic and psychological changes. When hormones drop, it can increase appetite, increase glucose and insulin levels leading to weight gain (especially dangerous visceral fat), weight redistribution and inflammation. Average weight gain for perimenopause is over 4 pounds per year if no dietary changes are made. During our 50’s, we can gain close to 15 pounds per year on average without intervention!
Fluid Intake:
Adequate fluid intake regulates cellular metabolism to transport nutrients and oxygen. It regulates heat balance, detoxification, supports gut health, moisture to mucous membranes and moisture to our skin, and regulates thickness of blood. Aim for 33 milliliters per kilogram of weight per day. For example, 140 pound woman, drink about 2100 milliliters per day (71 ounces/day). If live in a dry climate or are very active, may need to increase intake slightly. Urine should be a light straw color. If it’s clear, you are OVER-hydrated. If it’s a dark yellow color, you are DEHYDRATED!
Carbohydrate intake:
Aim for around 120-150 grams per day, depending on level of activity and current weight. One gram equals 4 calories. This will include adequate Fiber intake. Fiber has been shown to lower cholesterol, lower glucose and insulin absorption, provide more satiety, and support a healthy microbiome in the gut. Aim for 30-45 grams/ day from whole grains (Oats, quinoa, flaxseed, hempseed), Organic fruits (1-2 servings/day), Organic vegetables (5-9 servings/day), legumes, nuts and seeds, psyllium husk powder.
Consuming a wide variety will provide the most nutrients to maintain healthy cells. If you restrict carbohydrates too much, you will create nutrient deficiencies and can slow down metabolism further.
Avoid processed/ nutritionally empty carbohydrates (including all sugary drinks) as they only promote inflammation and weight gain.
When it comes to alcohol, Wines and Beers are calorie dense and can add weight on fast. Not to mention it harms the liver and disrupts sleep which is crucial for weight management & health!
Avoid sugar substitutes or sugar-free foods/drinks as your brain still thinks it’s sugar and WILL kick out insulin leading to insulin resistance and make it more difficult to lose weight. They also can destroy joints thus increasing joint pain. Acceptable sugar alternatives are stevia and monk fruit. Keep Local honey, Organic non-bleached sugar, Agave syrup, Real maple syrup to a minimum. Your body knows how to process these, but excess consumption will lead to obesity, diabetes, cardiovascular disease, fatty liver, etc.
Protein intake:
Protein intake is based on current weight. As your weight changes, so will your protein intake change. Aim for 1 gram protein per kilogram of weight. Example, 140 lb woman is about 64 kilograms. Therefore, she should consume about 64 grams of protein per day.
Optimal Protein choices will vary, depending on your blood type. You can download the app, Eat Right For Your Blood type (Dr. D’Adamo). In general, choose grass-fed, grass-finished beef. Choose free-range chickens that weren’t fed GMO corn. Healthy happy chickens will produce better quality meat and eggs. Dairy should also come from healthy, happy cows that were not over-milked, not injected with hormones or antibiotics. Fish should only be Wild-caught, never farm-raised. All Tuna will have Mercury, therefore avoid. Soy should be Organic, Non-GMO always. Legumes should be organic and try not to buy canned due to plastic exposure and possible heavy metal exposure.
Fat intake:
All cells in the body, except for red blood cells, have a fat layer on the outside (phospholipid layer). The brain is more than 60% fat and relies on fat to support healthy neurological function. Aim for up to 40 grams of healthy fats per day and no more than 10 grams of saturated fats. Again, look at Blood type Diet to consume the most optimal fats. Avoid seed oils as they have been found to be inflammatory. If consuming Canola oil (rapeseed oil), opt for minimal amounts and make sure it’s Organic, NonGMO. Olive oil is an optimal monounsaturated fat, just make sure it’s not a fake olive oil. https://www.aboutoliveoil.org/78-certified-pure-and-authentic-olive-oils
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