What is the best diet during menopause? Eliminating bloating, losing weight, and nourishing both body and mind! Many of us have noticed that our bodies respond differently to food during the transition into menopause.
Estrogen receptors are everywhere, including in our intestines. And, as our hormone levels decline, our stomach may struggle to produce the necessary acid. Low stomach acidity leads to poor digestion of food, causing fermentation of food in the gut and potentially resulting in consequences such as a disruption of the intestinal microbiota (the good bacteria in the gut), intestinal inflammation, and food intolerances.
We may also be less able to utilize starches and sugars due to increased insulin resistance. The loss of muscle mass resulting from a decrease in physical exercise may also mean that we burn fewer calories, even at rest.
The symptoms are very varied, and include bloating, weight gain around the waist, flatulence, disturbances in bowel transit, and symptoms similar to those of irritable bowel syndrome.
And, as is often the case in one's forties, the consequences of an intestinal imbalance become cyclical. The disturbance of the digestive system will indeed have an additional impact on our hormones. Due to this poor digestion, key nutrients, which are the building blocks of hormone production, struggle to be absorbed, and the decrease in beneficial bacteria in the intestine also impairs hormonal metabolism.
And it cannot be emphasized too much how much our gut impacts our brain and our well-being. When our digestion does not function as it should, we are more likely to feel depressed and lose confidence in ourselves.
So, what is the best way to eat well during menopause?
The best foods
- The best thing we can do is to prioritize anti-inflammatory foods such as wild fatty fish, nuts, and seeds.
- And also look for healthy fats. Olive oil and coconut oil, nuts and seeds, avocado... these fats are the precursors of our hormones and serve to build healthy cell membranes.
- Consume more whole grains, antioxidant-rich foods such as berries, green tea, and Coca, and make sure your plate is well filled with vegetables.
- Foods rich in probiotics such as milk kefir, water kefir, kombucha, sauerkraut, kimchi (even better if you can make it yourself) are the best natural probiotics you can look for.
- .....Remember that digestion begins in the brain and mouth, so eat mindfully and chew your food thoroughly (aim for 15 chews per bite).
Therapeutic Plants, Fruits and Herbs
Incorporate fresh ginger, fennel seeds, and lemon into your dishes. A glass of warm water with lemon first thing in the morning is an excellent way to improve digestion and boost your energy for the day.
Hello, the gloomy elm
This natural prebiotic has fallen a bit out of favor with the strong rise of superfoods and herbs! However, it can be incredibly effective in soothing our intestines during quarantine. Just make sure that you purchase the inner bark – there are a number of supplement brands that use Siberian elm bark as a substitute (cheaper and more readily available). Provenance is essential.
Make way for yellow
Turmeric is a wonderful and versatile herb. Known in traditional Eastern medicine as an herb or spice that provides warmth, it is a potent anti-inflammatory, antioxidant, and immune modulator. Thanks to its therapeutic properties, turmeric not only promotes the liver detoxification process but may also help prevent several health issues, including gastrointestinal disorders (such as inflammatory bowel diseases and irritable colon syndrome) and osteoarthritis. The primary active constituent in turmeric, responsible for its bright yellow color, is called curcumin. An increasing amount of data from clinical trials demonstrates its therapeutic applications.
Turmeric can protect the liver from oxidative stress by acting as a free radical scavenger. The free radical molecules created by a poor diet, pollution, and tobacco smoke, among other factors, cause oxidation and DNA damage that affect the liver and the entire body.
Turmeric also contributes to the detoxification of the body by helping the liver eliminate toxins and excess substances produced by the body (including hormones). It can also help us manage hot flashes and joint pain thanks to its anti-inflammatory properties. Furthermore, studies have shown that turmeric can also reduce the symptoms of bloating and flatulence.
But one of its most valuable assets in your forties may be its ability to increase bile flow. Bile is a liquid that is naturally produced by the liver and stored in the gallbladder. We need bile to absorb good fats, produce hormones, and promote intestinal transit.
When you add turmeric to your diet, remember that curcumin has low bioavailability, which means it is poorly absorbed by the body. To increase absorption, mix turmeric with black pepper in a 10:1 ratio. It has been shown that piperine, a component of black pepper, increases the absorption of curcumin by 20 times.
We add a teaspoon of black pepper for every 10 teaspoons of turmeric, mix well, and store in an airtight jar away from light so you can use it in your dishes and coffees!
Choosing Your Dietary Supplements Wisely
Dietary supplements such as digestive enzymes and Betaine-HCL can be considered in consultation with your doctor. Our formulas have been designed to further support your digestion when estrogen levels decrease. Harmony Directly targets issues with blood sugar regulation, bloating, and weight loss, and has produced remarkable results in several trials.
The right mindset
In our forties, external sources of stress further deplete our bodies. One of the most useful things we can do is to reframe our relationship with food. Try to think of 'good choices' as acts of self-care rather than punitive measures.
Restrictions are becoming less and less effective. Our body has earned the right to be nourished. This means that one must eat well. And take time. But there are also a few techniques that you can try to help your brain support your body's nutritional needs.
Plan what you are going to eat and when for two weeks; preparing a program and having snacks on hand that will boost your energy level will help you make good choices. Then evaluate your progress. If you are unhappy, reconsider your choice. It should be about pleasure and satiety, as well as nutrition.
Try different methods; we are experienced and wise enough to know that all diets are restrictive in one way or another! Whether it’s by reducing our meals to a minimum, advocating the elimination of certain foods, or inviting us to count calories or macros… for some people, diets are helpful. Our advice? Be curious. But also be rigorous in your evaluation. What works for others might not work for you.
Based on our experience, intermittent fasting increasingly appears to be the most promising approach for balancing weight, insulin, and blood sugar starting in your forties. In its simplest form, this means that you fast from 6 PM to 10 AM each day. An increasing amount of research also demonstrates its potential to promote longevity. However, and this is a big 'but', there are concerns that it could lead to an even more negative attitude toward food. Proceed with caution. And ideally, with the support of a nutrition professional.
Do not blame yourself. Do not get frustrated if you don’t eat a perfect mix of good proteins, vegetables, and fats every day. Gaining weight during menopause is not a sign of failure. It is a sign that your body is in transition.
The bloating will pass. Weight fluctuations will settle down. As you adjust your eating habits and your digestion calms, you will discover what you need. Listen to yourself. Listen to your body. And don't forget that you are extraordinary.
With love, the üma team.
