Food for Hormonal Harmony / Nutrients that harmonize your hormones

One of the fundamental pillars of navigating menopause is adopting a nutrient-rich diet. As hormonal fluctuations can affect metabolism and bone health, ensuring an adequate intake of essential nutrients becomes paramount. A meal plan that includes a balance of macronutrients and micronutrients is necessary at any life stage, and more so when you’re going through menopause. Here are a few things to consider.

As you enter perimenopause, your estrogen levels decrease, but your diet could enable you to cope with these hormonal shifts— foods like soy, flaxseeds, legumes and grains contain plant-based compounds called phytoestrogens that mimic estrogen and can help alleviate menopausal symptoms as well as curb bone loss. This is also the time to up your intake of heart-healthy food, as the hormonal changes you go through could make you susceptible to cardiovascular issues. Foods that are rich in omega-3 fatty acids, like fish, flaxseeds, and walnuts, help keep your heart healthy and support you through this transitional phase.

Calcium and vitamin D are crucial for maintaining bone density, and can help counteract the increased risk of osteoporosis during menopause.  Incorporating whole foods like leafy greens, lean protein, dairy products, and cereals into your diet makes it easier to meet these nutritional needs.

Hydration, too, is a key aspect of your diet for menopause. Staying well-hydrated helps manage symptoms like hot flashes and supports overall health. Including herbal teas and water-rich fruits and vegetables in your diet will serve to bring you relief.

While a healthy meal plan can undoubtedly help you tide through this turbulent time, you can also power up your nutrition. Science-based supplements help bridge gaps in your diet, allowing you to manage your health and keep menopausal symptoms at bay. Besides, if you are dealing with a pre-existing chronic condition like diabetes or hypertension, it may be useful to consult your doctor or seek guidance from a nutritionist, so you can develop a diet plan that is optimum for all aspects of your well-being. 

Moving to find Stability / A Stretch of Health

Menopause happens to arrive at that stage of life when you have responsibilities to juggle, be it the demands of your career or the hustle at home. Amid these priorities, your own health and fitness could take a backseat. But engaging in regular physical activity plays a key role in navigating the challenges of the menopausal period. Whether it's a brisk walk, yoga, or other forms of moderate exercise, reserve some time in the day to practice a fitness routine of your choice. Staying active will not only help your mood, but also allow you to sleep better, and manage weight fluctuations that are common during this phase.

The combination of proper nutrition and regular physical activity forms a dynamic duo, offering women valuable tools to negotiate the transformational journey of menopause, but there is a third factor as well… Mental Health!

Practicing Mindfulness

Menopause is not only a physical journey but also an emotional one. The changes occurring in your body can understandably feel like an emotional rollercoaster, and stress could magnify your feelings. Just as we prioritize physical health, addressing mental well-being is equally vital during this time. Meditation and breathwork can be useful tools to calm the mind and stabilize your body’s rhythm. Also, remember, seeking help is a proactive step towards ensuring a healthy approach in navigating the ebbs and flows of menopause.

However, this is not an issue that women should have to cope with on their own. While it is important for women to listen to their bodies and look after themselves, attention/care from family members and friends can go a long way to help manage the intricacies and implications of the menopausal phase. As a community, it’s important to approach this phenomenon with empathy. With the right support, menopause can be a liberating chapter, enabling women to continue living life fully.

Disclaimer: The information mentioned in this document is only suggestive /for patient education and shall not be considered as a substitute for doctor’s advice or recommendations from Abbott. Please consult your doctor for more information.