It's 2 a.m., and you wake up in a hot and sticky sweat. You roll over, glance at the clock, and feel defeated. This feels like the third month in a row that sleep issues have plagued you. You've woken up with a hot flash and feel like a mess because your period is irregular. You've hit perimenopause and don’t feel like yourself anymore. Through the menopause weight gain, trying all the remedies like extra garlic and black cohosh for hot flashes, and checking Google every day for the latest "lose weight quickly" diet, you're exhausted. If you're looking to nourish your body and lose weight during menopause, you're in the right place.
In this blog, we will dive into the five things you need to consider to nourish your body during menopause, prevent dreaded menopause weight gain, and feel like yourself again. Cut those hot flashes in half and boost your energy with this blog from Nourished with Emily!
Here’s what we’ll cover and what you should consider for weight loss during menopause:
Water
Protein intake
Heart-healthy fats
Calcium
Added sugar
The Importance of Water in Menopause
Those hot flashes and night sweats can really disrupt your mood and energy throughout the day and night during perimenopause. While many supplements claim to reduce and stop hot flashes, one of the most effective strategies is monitoring and increasing your water intake. You might be wondering if it could really be that simple.
Yes! Water is essential for every reaction in our bodies, from digestion to cell signaling. Based on our experience with clients in the Signature Nutrition Coaching Program, most women aren’t drinking enough water throughout the day. Staying properly hydrated is key for body temperature regulation and reducing the frequency of hot flashes.
You should aim for at least half your body weight in ounces if you're looking to lose weight and see a noticeable reduction in hot flashes. You can achieve this by pacing your water intake throughout the day, setting mini-goals like finishing at least one bottle by lunchtime, and ensuring you drink a glass of water with each meal.
The Importance of Protein
At Nourished with Emily, we extensively discuss protein and how it aids in weight loss by promoting satiety and helping with recovery from exercise. This remains true if you're looking to maintain or lose weight during menopause. There’s no magical switch that halts your metabolism as you age; the bigger issue is the slowing down of daily activity and neglecting strength training. Protein helps preserve metabolism and lean muscle mass. Muscle is more metabolically active than fat, so without regular exercise and adequate protein intake, your body is likely to lose muscle strength, resulting in a slower metabolism.
Protein is also crucial for regulating blood sugar levels, which can be affected by menopause. Women are more likely to develop insulin resistance during menopause due to decreasing estrogen levels. Increasing protein intake and pairing proteins with carbohydrates can help reduce insulin resistance and stabilize blood sugar levels. Protein combined with carbs provides consistent energy, helps you feel full, and prevents issues like insulin resistance and diabetes.
Heart-Healthy Fats
Low estrogen levels during menopause impact more than just insulin and blood sugar levels. They also increase the risk of heart disease, which is the leading cause of death for women. Heart-healthy fats, such as Omega-3s found in seeds, nuts, avocados, fish, and olive oil, lower cholesterol levels and raise HDL (good) cholesterol, which protects your heart and overall health.
Heart-healthy fats are also important for satiety during weight loss. Fats are very satiating, with 9 calories per gram. If you often feel ravenously hungry or struggle to maintain a caloric deficit, healthy fats can help you feel satisfied and support your weight loss efforts.
Calcium and Menopause
Once we hit menopause, terms like osteoporosis start coming up at your doctor's appointments. From bone density scans and DEXA scans to monitor bone health, to calcium blood tests for monitoring levels, and physical therapy referrals to work on balance and prevent falls, the effects of lowered estrogen on bone density are significant. Our bones build up over the first 20 years of life, and we usually maintain bone density until around age 40, when estrogen levels begin to decline.
While it’s challenging to build new bone during menopause, ensuring you get enough calcium daily can help prevent bone loss and osteoporosis. Aim for about 1,200 mg of calcium daily to maintain your levels. You can achieve this by consuming three servings of dairy a day, such as a glass of milk, a cheese stick, and a yogurt. Alternatively, you can take a calcium supplement with Vitamin D3, which enhances calcium absorption and prevents Vitamin D deficiency.
Added Sugar
This final recommendation is not about including something in your diet but about being cautious with added sugars. Added sugars are simple carbs added to products to enhance flavor, but they typically lack the fiber, vitamins, and minerals found in naturally occurring sugars. High intake of added sugars can lead to blood sugar fluctuations, weight gain, and increased overall calorie intake. Given that many women develop insulin resistance during menopause, limiting added sugar in your diet can be beneficial.
Watch out for highly sweetened foods, including some salad dressings, breakfast cereals, and snacks. Ideally, keep added sugar intake to less than 25 grams per day. Opt for homemade foods or simple meals and ingredients to help reduce added sugar consumption.
Navigating menopause can be challenging, but making mindful choices about your diet can significantly impact how you feel and manage your weight. By focusing on hydration, adequate protein intake, heart-healthy fats, sufficient calcium, and limiting added sugars, you can better support your body during this transition.
Remember, it’s not just about managing symptoms but also about nourishing your body to maintain overall health and vitality. Small, consistent changes can lead to significant improvements in how you feel day-to-day. Embrace these strategies to help cut those hot flashes, boost your energy, and feel more like yourself again.
If you’re looking for personalized guidance and support, consider reaching out to a nutrition expert or coach who specializes in menopause. With the right tools and support, you can navigate this phase of life with confidence and thrive in your journey towards well-being. For more tips and support, consider joining our Nourished Membership for only $29/month where you'll get the community, resources, and support for success with your goals. Click here for more information.
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