Weight loss can feel nearly impossible during perimenopause and menopause. With decreased energy, mood swings, a lack of motivation to exercise, and sudden weight changes, staying motivated to achieve your weight loss goals can be challenging. Given the changes happening both inside and outside your body, it's important to focus on certain nutrients that can help mitigate some of the side effects of menopause and associated weight gain.
While these nutrients won’t halt all hormonal changes or resolve every issue, they can help reduce some of the major health risks during this phase of life. This blog will explore which nutrients are crucial to monitor during perimenopause and menopause if you’re aiming to live a healthy life and prevent weight gain.
The nutrients we'll cover are:
- Calcium
- Vitamin D
- Omega-3s
- Phytoestrogen
- Antioxidants
Although you can obtain these nutrients through your diet, we’ll also discuss supplementation options if you need additional reassurance that you're meeting your goals.
Calcium
Growing up, your family likely encouraged you to drink milk with every meal to keep your bones strong. While you may not be growing as much now, calcium and dairy should still play a vital role in your routine. As we age and estrogen levels drop during menopause and perimenopause, our bones become more susceptible to calcium loss. Estrogen is crucial for maintaining calcium levels in our bones, so lower estrogen levels increase the risk of bone density loss. Osteoporosis, a leading cause of fractures in older adults, can result from inadequate calcium intake.
Our bones develop from birth until around age 20. We can maintain bone density from ages 20 to 40, but as we enter perimenopause, insufficient calcium intake and lack of weight-bearing exercise increase the risk of osteoporosis. The recommended calcium intake for women is 1,200 mg per day. This can be achieved through three servings of dairy daily, as well as by including high-calcium foods like beans, broccoli, certain grains, and leafy greens in your diet. If you opt for a supplement, choose one that includes calcium with vitamin D to enhance absorption.
Vitamin D
If you live in upstate New York or another region with limited sunlight for much of the year, you may be Vitamin D deficient. Vitamin D deficiency, though common, can significantly impact both physical and mental health. Vitamin D aids in the absorption of calcium into your body and bones and also helps regulate mood. This is especially important if you're experiencing severe mood swings during perimenopause. Vitamin D plays a role in serotonin production, and inadequate levels can lead to anxiety and depression.
The recommended daily intake of Vitamin D is 600 IU, but many supplements come in higher doses, such as 1,000 IU or 2,000 IU, due to their poor absorbability and common deficiencies. The best sources of Vitamin D are foods containing fats, as it is a fat-soluble vitamin. Fatty fish like salmon, eggs, and dairy products are excellent sources. Consuming a few servings of fatty fish each week, along with adequate dairy intake, can help meet your Vitamin D needs.
Omega-3s
As estrogen levels drop, our risk of heart disease increases. Heart disease is the leading cause of death for women, and this is likely related to both poor lifestyle habits and hormonal changes. Proper nutrition can help reduce our risk and alleviate symptoms. Saturated fat, sodium, and inactivity all contribute to disease risk, but foods containing Omega-3 fatty acids can help reduce overall heart disease risk.
Omega-3s are powerful fatty acids that can help lower LDL cholesterol (the bad type that can clog arteries) and raise HDL cholesterol (the good type that protects the heart). You can obtain Omega-3s through fatty fish like salmon and tuna, as well as seeds and nuts such as chia, flax, and walnuts/pecans. Supplements can also be helpful if you don’t eat fish or have nut or seed allergies. Aim for at least 1,000 mg of Omega-3 fatty acids through a fish oil supplement.
Phytoestrogens
We've discussed how dropping estrogen levels is the main culprit for many menopause-related health issues, but did you know you might be able to mitigate some of these symptoms with phytoestrogens? These plant-based compounds have a similar structure to the estrogen your body produces and can help alleviate symptoms by acting like estrogen in the body without posing risks. Although there is some concern about soy products and their effects on hormone levels, you would need to consume an excessive amount to see any significant change. Despite their similar structure to estrogen, phytoestrogens are not the same as estrogen.
The best sources of phytoestrogens include soy products like edamame, soy milk, and tofu, as well as flax seeds, dried fruits, chickpeas, strawberries, and coffee. Many of these foods also contain fiber, which aids in digestive health and promotes satiety for weight management during menopause, along with other vitamins and minerals for overall well-being.
Antioxidants
Antioxidants are essential for maintaining health, and their benefits are especially pronounced during perimenopause and menopause. These powerful nutrients, found in various vitamins in our food, help reduce inflammation by neutralizing free radicals that can damage cells and trigger stress and illness. While there are no standalone “antioxidant” supplements, you can meet your needs through a diet rich in fruits and vegetables.
The US Dietary Guidelines for Americans 2020-2025 recommend aiming for five servings of fruits and vegetables daily. These foods are potent sources of vitamins A, C, and E, which are powerful antioxidants that help reduce stress and inflammation in the body.
Navigating the challenges of perimenopause and menopause can be daunting, especially when it comes to managing weight and maintaining overall health. By focusing on key nutrients like calcium, Vitamin D, Omega-3s, phytoestrogens, and antioxidants, you can take proactive steps to address some of the common side effects of this transitional period.
While no single nutrient or supplement can entirely counteract the hormonal changes associated with menopause, incorporating these nutrients into your diet can help support bone health, regulate mood, reduce inflammation, and potentially lower the risk of heart disease. It’s important to remember that a balanced diet rich in these nutrients, combined with regular exercise and lifestyle adjustments, can significantly enhance your well-being.
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