What does menopause mean to you? Hot flashes ? Irritability? Night sweats? Insomnia? Anxiety ? Discomforts? Change in waist size? You’re not alone, these effects are real and normal. Menopause is often difficult for most women.
This natural biological process represents a significant transition, marked by physical and emotional changes. Menopause can be summed up as a reduction in hormones such as progesterone and estrogen. This hormonal change results in a reduction of protective factors against cholesterol, osteoporosis and heart disease, among other things.
We would like to give you the tools you need to make a smooth transition through menopause. For personalized advice, let us know and we’ll discuss it together at your next appointment. Meanwhile, here are 4 suggestions:
- Protect your heart
- By including high-fiber foods such as fruit, vegetables, kidney beans, black and white beans, lentils, whole-grain cereal products and a few nuts.
- By cutting down on ultra-processed foods such as chips, sweets, sugary drinks and french fries. These often contain concentrated sugars and low-quality fats.
- By incorporating olives, avocados, nuts and pumpkin seeds from time to time. These foods are abundant in monounsaturated fatty acids, which help reducing bad cholesterol.
- By adding salmon, chia seeds, flax or hemp seeds to your food, you’re adding good polyunsaturated fats, which are essential since our bodies can’t make them.
2. Keep bones strong and prevent height loss
No one wants to have weakened bones and run the risk of shrinking or, even worse, fracturing a hip, wrist or shoulder. There’s no such thing as a magic recipe, but here are a few practical tips to keep in mind:
- Incorporate foods and beverages such as yogurt, light cheese, kefir, fortified soy, almond or oat beverages or milk.
- Take a vitamin D supplement to help absorb calcium from these foods.
- For people aged 50 and over, it is recommended to take between 800 and 2000 IU per day.
3. Rest as much as possible to help counter irritability
Progesterone is recognized as a mood stabilizer. A few years before reaching menopause, a woman’s menstrual cycle may become anovulatory. This means that no egg is released during every cycle. As a result, progesterone levels drop, which can lead to anxiety, moodiness and/or irritability.
Progesterone is also very important for maintaining a good night’s sleep, so you can wake up feeling rested and ready to start the day. Consequently, low progesterone levels can contribute to insomnia in the middle of the night…
- Rest when you can
- Reduce mental workload if possible
- Determine and respect personal limits
4. Learn to accept your body
We encourage you to embrace the little love handles that can sometimes arise, even if it’s not always easy.
- Leave the scale aside, or use it no more than once a week
- Identify your strengths and qualities (joyfulness, generosity, curiosity…)
- Nurture a caring attitude towards yourself
- Cultivate positive thoughts
- Move for at least 30 minutes, almost every day
- Reduce Internet content such as social networks, to reduce comparison.
- Establish a positive relationship with food
- Listen to your hunger and satiety signals (we’ll help you identify them)
For some women, menopause is an easy time, but for the vast majority, it comes with its own challenges. A proactive, well-informed approach can help you manage this transition with peace of mind. Don’t hesitate to book an appointment with us for personalized advice based on YOUR needs!
Your nutritionists,
Johanne Vézina Dt.P & Speaker and Érika Martin Dt.P.
