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Nutrition: The key to an easier menopause with Perfect Recipe to make right now

Balance your hormones Gain energy Gut health Lose weight Recipes
Meet Aïda, a Summer intern at MyAuthentikSpoon, an online platform dedicated to helping people make better food choices for stronger wellbeing.
Aïda Besri

October 9, 2024

What is Menopause?

Menopause time period

Menopause, though often seen as challenging, can also be a time of empowerment. Many women experience emotional stability and freedom from symptoms like cramps and mood swings. This phase brings clarity, confidence, and a renewed focus on health, encouraging positive lifestyle changes such as better nutrition, exercise, and mindfulness. It’s an opportunity for personal growth and embracing a more balanced life.


On the biological side, it marks the end of a woman’s reproductive years, typically diagnosed after 12 consecutive months without a period, usually between the ages of 45 and 55. Before menopause, perimenopause can begin earlier and last several years, characterized by hormonal fluctuations that lead to various physical and emotional changes. While this transition can present challenges, it also opens the door to many positive transformations.

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Why and When Does It Happen?

Menopause is a natural biological process where the ovaries gradually produce less estrogen and progesterone. As estrogen levels fall, ovulation ceases, and menstruation stops. This hormonal decline has far-reaching effects on a woman’s metabolism, bone health, cardiovascular function, and cognitive abilities. Menopause signifies the end of fertility but comes with its own health challenges due to these hormonal changes.


What Happens During Menopause in Our Bodies?

Metabolic Changes

  • Slower Metabolism: Estrogen plays a significant role in regulating the body’s metabolic rate. During this period, basal metabolic rate (BMR) can decrease by 250–300 kcal/day, which often leads to weight gain, particularly around the abdomen where visceral fat tends to accumulate.
  • Insulin Resistance: Reduced estrogen levels impair the body’s ability to regulate blood sugar, increasing the risk of insulin resistance and eventually type 2 diabetes. This is further compounded by the increase in visceral fat, which promotes inflammation and metabolic dysfunction.
  • Changes in Body Composition: As estrogen declines, muscle mass decreases while fat mass increases, particularly in the abdomen. This shift not only affects physical appearance but also heightens the risk of cardiovascular diseases and metabolic disorders.

Hormonal Imbalances

Menopause stress
  • Hot Flashes and Night Sweats: Up to 80% of women experience hot flashes and night sweats due to hormonal fluctuations during menopause. These symptoms can disturb sleep and significantly reduce quality of life.
  • Emotional and Cognitive Symptoms: Mood swings, irritability, anxiety, and depression are common emotional symptoms. Additionally, many women report difficulty concentrating and memory lapses, often referred to as “brain fog”.

Bone and Cardiovascular Health

  • Osteoporosis: The decline in estrogen increases the risk of bone density loss, leading to osteoporosis. On average, women lose 10-12% of their bone mineral density (BMD) within the first 5–10 years of menopause, particularly in the spine and hip.
  • Arthralgia, or joint pain, is common during menopause due to the rapid decline of estrogen. The musculoskeletal syndrome of menopause is real, with its root cause being the sudden loss of estrogen, which plays a key role as a powerful anti-inflammatory. Without it, inflammation can increase throughout the body. Dr. Vonda Wright explains this phenomenon really well, highlighting the significant impact estrogen has on joint and body pain.
  • Cardiovascular Disease (CVD): Estrogen has a protective effect on the heart. As estrogen levels decrease, women become more susceptible to cardiovascular diseases, such as heart attacks, strokes, and high blood pressure.

Side Effects

Beyond the internal physiological changes, women may experience a variety of symptoms that impact their day-to-day life:

  • Sleep Disturbances: About 51.6% of menopausal women experience sleep disorders, often exacerbated by hot flashes and night sweats. Sleep deprivation can also contribute to metabolic dysfunction and weight gain.
  • Weight Gain: Hormonal changes, along with a slower metabolism, lead to weight gain, particularly around the midsection. On average, women gain around 10 kg between the ages of 40 and 60.
  • Muscle and skeletal pain: Estrogen plays a crucial role in maintaining bone density and supporting the health of joints and muscles. When estrogen levels drop during menopause, it can lead to weaker bones, a reduction in collagen production, and a decrease in joint lubrication. This hormonal shift can result in joint stiffness, aches, and muscle pain—particularly in areas like the back, knees, and hands.

Managing with Nutrition and Lifestyle Changes

Nutrition plays a vital role in managing menopause symptoms and reducing the risk of long-term health issues such as weight gain, cardiovascular disease, diabetes, and osteoporosis. Incorporating specific nutrients and foods can alleviate symptoms and improve overall health.

“As menopause approaches, we lose a powerful ally—estrogen, the hormone that builds muscle, enhances insulin sensitivity, and supports countless functions in our body. That’s why it’s crucial to adjust our diet in the 7 to 10 years leading up to menopause (peri-menopause) to ease the transition and reduce symptoms. By embracing phytoestrogens to balance estrogen and reduce hot flashes, prioritizing protein for hormone production, adding omega-3s and spices for their anti-inflammatory power, and nourishing our bodies with minerals for bone health, cruciferous vegetables for detoxification, berries for more antioxidants, and nuts & seeds, we can support our hormonal transformation and thrive through menopause” Asmaa Lahlou, certified Naturopathic Chef & Cofounder of MyAuthentikSpoon

Phytoestrogens

Menopause food

Phytoestrogens are plant-based compounds that mimic estrogen in the body, helping to reduce the severity of hot flashes and balance hormone levels. Foods rich in phytoestrogens include:

  • Organic Soy products: Foods like tofu, tempeh, and soy milk contain isoflavones, which may help alleviate hot flashes and other menopausal symptoms.
  • Flaxseeds: Flaxseeds are rich in lignans, another type of phytoestrogen that may support hormone balance and improve cardiovascular health.
  • Legumes: Chickpeas, lentils, and beans are also good sources of phytoestrogens, helping to maintain hormonal balance and alleviate menopausal symptoms.

Weight Management During Menopause

The Importance of Weight Management

Weight gain during menopause is common due to the decline in BMR and changes in fat distribution. Without proper management, women can gain 1-2 kg per year during this period. However, maintaining a healthy weight is crucial for reducing the risk of cardiovascular disease, diabetes, and certain cancers, including breast cancer, which is why we advise you to proactively manage your weight during this time.

Protein Intake for Muscle Preservation


To counteract muscle loss, it is recommended that women consume 1–1.2 g/kg of body weight in protein daily. Protein not only helps preserve muscle mass but also supports a higher metabolic rate. Protein sources can vary and include plant-based options, animal products, fish, or supplements, offering flexibility to meet individual dietary preferences and needs. Combining moderate-protein diet (as described earlier) with resistance training can prevent muscle atrophy, helping to maintain lean body mass.

Managing Caloric Intake

Moderate caloric restriction can help prevent excess weight gain during menopause. However, extremely low-calorie diets (<800–1000 kcal/day) should be avoided as they can result in micronutrient deficiencies, gallstone formation, and weight relapse. If needed, gradual weight loss of 0.5–1 kg per week is recommended, focusing on fat loss while maintaining muscle mass.

Avoid Insulin-Spiking Foods

Due to the increased risk of insulin resistance, it is essential to avoid high-glycemic foods that spike blood sugar. These include:

  • Sugary snacks and beverages
  • Refined grains like white bread and pasta
  • Processed foods high in simple carbohydrates
    Instead, opt for low-glycemic, fiber-rich foods like vegetables, fruits, and whole grains, which help stabilize blood sugar and reduce the risk of type 2 diabetes.

Join our Weight-loss group coaching program to learn and implement these changes, we have helped hundreds of women achieve this objective.


Key Nutrients for Menopause

Fresh carrots on a wooden cutting board, perfect for adding natural sweetness and nutrients to this gluten-free recipe.

Calcium and Vitamin D

Bone density loss during menopause can be mitigated by ensuring adequate intake of calcium and vitamin D. Women should aim for:

  • Calcium: 1200 mg/day, sourced from grass fed organic dairy, fortified plant-based milk, leafy greens, and almonds.
  • Vitamin D: 2000 IU per day, particularly during the winter months when sun exposure is limited.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, and walnuts, are known for their anti-inflammatory properties. They can reduce the risk of cardiovascular disease, alleviate mood swings, and support cognitive function that are associated with this period of your life.

Fiber

A high-fiber diet (30–45 g per day) helps regulate digestion, manage weight, and lower cholesterol levels. Fiber is also beneficial for preventing metabolic diseases like type 2 diabetes and heart disease. High-fiber foods include whole grains, legumes, vegetables, and fruits.


Other Non-Food Related Tips

Woman running to lose weight and exercise: continuous moderate intensity training
Jogging is a great way to gain energy in a fun way, and to support your body’s needs during this transitional phase of your life. This could be replaced by a variety of different activities: any movement is good movement.

Exercise Regularly

Physical activity is essential for managing menopause symptoms, improving mood, and maintaining cardiovascular and bone health. Both aerobic exercises (such as walking, swimming, and cycling) and strength training help manage weight, enhance metabolism, and preserve muscle mass. Losing just 5 kg of weight can reduce the frequency and severity of hot flashes by 30%.

Prioritize Sleep

Sleep disturbances are common during menopause, often due to hot flashes and hormonal fluctuations. Improving sleep quality involves:

  • Sticking to a regular sleep schedule
  • Avoiding caffeine, alcohol, and large meals before bedtime
  • Consuming foods rich in melatonin (such as cherries, eggs, fish, and nuts) to help regulate sleep cycles.

Stay Hydrated

Hydration is critical during menopause, as hormonal changes can affect thirst regulation. Aim for at least 33 mL of water per kg of body weight per day. Proper hydration is essential for nutrient transport, joint health, and overall well-being. Check out our previous article, EAT YOUR WATER, for detailed insights on hydration and how to reach your goals through the right food choices.

Manage Stress

Stress management techniques, such as meditation, yoga, and breathing exercises, can reduce anxiety, improve emotional well-being, and alleviate some of the emotional symptoms of menopause.


Nourishing Recipe for Menopause

Bissara for menopause
Bissara is a great dish for gut health. It’s delicious, easy to make, and helps you balance your hormones.

As part of a balanced menopause-friendly diet, incorporating nutrient-dense, fiber-rich foods is essential. Our Naturopathic Chef, Asmaa Lahlou, highlights Bissara, a traditional Moroccan dish, as a perfect example of a light meal during the cold season. Rich in plant-based protein, fiber, and essential vitamins, Bissara offers a delicious way to support your body during menopause. If you want to up your intake of phytoestrogen serve it with flaxseed crackers (like to green crackers recipe) or drizzle with a teaspoon of cold-pressed flaxseed oil

Bissara: Anti Inflammatory Fava Bean Soup

Made with simple ingredients, this fava bean soup is not only hearty and comforting for cooler months, but it also comes with significant nutritional benefits. Soaking the fava beans overnight in water with an acidic medium, such as lemon juice or vinegar, reduces the anti-nutrients found in legumes, such as phytic acid and lectins. It also improves digestibility by breaking down the complex carbohydrates in the beans, making the soup gentler on your digestive system and reducing bloating or gas. Additionally, this recipe is packed with anti-inflammatory ingredients such as garlic, cumin, and olive oil, which contribute to overall wellness, making this not only a delicious but also a health-promoting meal.

Ingredients:

Simple whole ingredients for Bisara for menopause

Made with simple, whole ingredients, this soup is both delicious and nourishing, providing essential vitamins to help reduce menopause symptoms.
  • 250g               Dry fava beans, to soak overnight
  • 750 ml            Bone broth, vegetable broth or filtered water
  • 1                       Onion, peeled and cubed
  • 1                       Tomato, peeled and cubed
  • 2 cloves          Garlic
  • 1 tsp                 Unrefined salt (sea salt, Himalaya salt…)
  • 1 tsp                 Paprika
  • 1 tsp                 Cumin (ground or seeds)
  • 1 tbsp              Cold-pressed extra-virgin olive oil
  • a pinch of cayenne pepper (optional)

Garnish:

  • 1 tbsp Cold pressed extra-virgin olive oil
  • pinch   Ground cumin
  • pinch   Paprika
  • some fresh lemon juice

Preparation:

  1. Soak the dry beans overnight in a large quantity of water and add a tablespoon of vinegar or lemon juice. Next morning, drain and rinse well before using.
  2. In a saucepan add the soaked fava beans, broth or water, onion tomato, garlic, salt and spices.
  3. Bring to a gentle boil then cover and cook on medium-low heat, about 30-45 minutes or until the beans are tender.
  4. Once cooked, remove the pot from the heat and blend until smooth.
  5. Adjust the seasoning with salt. If the soup is too thick, add more water. If on the contrary it is liquid, return to the heat and continue cooking for a few minutes (uncovered).
  6. Serve in soup plates or bowls, drizzle with olive oil and sprinkling with paprika and cumin. Let each person add the amount of lemon juice they want on their plate.

Allergy info: beans when G6PD deficient

Notes:

Benefits of soaking legumes: Soaking beans, lentils, peas overnight, especially with an acidic medium like vinegar or lemon juice, is highly beneficial. This process:

  • Reactivates phytase, an enzyme that helps break down phytic acid, an anti-nutrient that can inhibit the absorption of essential minerals like iron, calcium, and zinc.
  • Reduces anti-nutrients such as lectins and tannins, which can interfere with digestion and nutrient absorption.
  • Improves digestibility: By breaking down complex sugars, soaking can help reduce bloating and gas often associated with legumes.
  • Enhances nutrient availability: The addition of an acidic medium accelerates the breakdown of phytic acid, making nutrients in the beans more accessible to your body.


Conclusion

Menopause can be a challenging time, but with proper nutrition and lifestyle adjustments, women can reduce the risk of long-term health issues and manage their symptoms more effectively. A diet rich in phytoestrogens, protein, fiber, and omega-3 fatty acids, combined with regular exercise and effective stress management, can help women navigate this phase of life with better health outcomes.

By making informed dietary and lifestyle choices, women can not only manage menopause symptoms but also reduce their risk of chronic diseases like cardiovascular disease, osteoporosis, and type 2 diabetes. A balanced approach to diet, hydration, sleep, and stress can lead to a healthier and more comfortable transition.

About the author

Meet Aïda, a Summer intern at MyAuthentikSpoon, an online platform dedicated to helping people make better food choices for stronger wellbeing.

Meet Aïda, health & food enthusiast, part of MyAuthentikSpoon team, an online platform dedicated to helping people make better food choices for stronger wellbeing. If you’re ready to tackle wellness with a fresh perspective, schedule a complimentary private consultation with our expert naturopathic coach to receive personalised dietary insights and weight management strategies. This is your opportunity to have your questions answered and to learn how to incorporate the food choices into your lifestyle and achieve a better wellbeing.

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