Menopause doesn’t happen overnight; it’s a gradual process that changes your body in a multitude of ways. Most women enter menopause between the ages of 45-55 years with the average age being 51. It’s a time when you might experience physical and emotional changes. Some women experience hot flashes, fatigue, night sweats, and mood changes.
Fortunately, many women breeze through menopause, especially those who stay active and lead a healthy lifestyle. But even if you eat a healthy diet, it’s wise to reevaluate, as nutritional needs change somewhat after menopause. As you age, your body changes, and your eating habits should change too. Let’s look at five ways your diet should change after you hit menopause.
Consume More Foods High in Vitamin B-6
Vitamin B6 is a water-soluble vitamin that your body needs for several functions. For example, it helps your body make the hormones serotonin and norepinephrine, which affect mood, and melatonin, which helps regulate your body clock.
Did you know that women over 50 need more vitamin B6 than younger women? According to experts, women under 50 should get 1.3 milligrams of vitamin B6 daily, while those over 50 should increase their intake to 1.5 milligrams daily. Vitamin B6 is essential for healthy glucose metabolism and insulin sensitivity and is critical for making oxygen-carrying hemoglobin. It also plays a role in healthy immune and nervous system function. Not getting enough vitamin B6 can also affect your mood. Some studies link not consuming enough vitamin B12 with a higher risk of depression.
You might be tempted to reach for a B6 supplement, but too much vitamin B6 can cause nerve damage, especially if you take mega-doses. The safest way to get enough is to consume more foods rich in this B-vitamin. Here are some of the best sources:
- Beef liver
- Seafood
- Chicken
- Turkey
- Red meat
- Chickpeas
- Potatoes
- Bananas
- Spinach
- Bulgur
- Cottage cheese
- Nuts
- Tofu
Since animal sources are higher in vitamin B6 than plant-based foods, plan carefully to get more vitamin B6 if you eat a vegan or vegetarian diet. One way to do this is to eat a serving daily of foods fortified with vitamin B6, such as breakfast cereal. Be aware that many breakfast cereals are processed and loaded with sugar.
Consume More High-Quality Protein
Studies are looking at whether women over 60 can benefit from consuming more protein than the current recommendation of 0.8 grams of protein per kilogram of body weight for sedentary folks. Recent research shows older adults need at least 2.1 grams of protein per kilogram of body weight daily to reduce muscle loss and preserve healthy muscle function.
Why is preserving muscle mass so important? Loss of muscle strength and size leads to frailty and falls. Without adequate muscle, you can’t do the things you enjoy. Plus, having more muscle mass improves insulin sensitivity and metabolic health. Along with protein, your muscles also need strength training. If you don’t use them, you lose them!
Research also shows that consuming protein evenly across the day, with every meal and snack, is linked with healthier muscle mass in older adults. You can only absorb so much protein at one meal or snack. Science suggests this amount is 20 to 30 grams. So, start consuming protein at breakfast and add a source to every meal and snack. Skip that morning breakfast muffin and eat an omelet instead!
Eat More Magnesium-Rich Foods
Magnesium is a mineral you need for healthy heart, muscle, and nervous system function. What you might not realize is magnesium is important for bone health too. Within the first 5 years of menopause, you could lose up to 20% of your bone mass. So, getting enough calcium is essential, but you also need magnesium for healthy bones.
Plus, women lose some protection against cardiovascular disease after menopause, and magnesium is linked with better cardiovascular health. The best sources of magnesium are whole grains, seeds, nuts, and green, leafy vegetables. Eating a diet rich in ultra-processed foods increases your risk for magnesium deficiency.
Cut the Ultra-Processed Carbohydrates
Before menopause, you may have been able to get by eating some junk food, but as you age, insulin sensitivity goes down, and junk food ends up on your waistline. Waist fat and deeper tummy fat called visceral fat is the worst kind of fat for your health. Visceral fat produces inflammatory chemicals called cytokines that damage the inner walls of blood vessels, increasing the risk of heart attack and stroke. Plus, inflammation further worsens insulin sensitivity and increases the risk of type 2 diabetes.
Eat More Mindfully
Resting metabolic rate slows after 60, and you don’t need as many calories to meet your body’s needs. Excess calories are stored as fat. By eating mindfully and tuning into the sensory aspects of what you eat, you’ll be satisfied with less and enjoy your food more too.
Tips for mindful eating:
- Slow down the pace of a meal.
- Chew each bite slowly while setting your fork down after each bite.
- Use smaller plates to trick your brain into thinking you’re eating more
- Keep healthier food within easy reach, and junk food out of the fridge and cabinets
- Rate your hunger as you eat and become more aware of satiety signals.
- Stay hydrated. Studies show that thirst can sometimes be perceived as hunger.
- Don’t multitask when you eat. Focus on what you’re eating.
The Bottom Line
Eating a nutrient-rich diet during menopause, along with leading a healthy lifestyle, will help you make the menopausal transition easier.
References:
Nowson C, O’Connell S. Protein Requirements and Recommendations for Older People: A Review. Nutrients. 2015 Aug 14;7(8):6874-99. doi: 10.3390/nu7085311. PMID: 26287239; PMCID: PMC4555150.
“Staying Healthy After Menopause | Johns Hopkins Medicine.” hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-after-menopause.
Kafeshani M, Feizi A, Esmaillzadeh A, Keshteli AH, Afshar H, Roohafza H, Adibi P. Higher vitamin B6 intake is associated with lower depression and anxiety risk in women but not in men: A large cross-sectional study. Int J Vitam Nutr Res. 2020 Oct;90(5-6):484-492. doi: 10.1024/0300-9831/a000589. Epub 2019 Jun 11. PMID: 31188081.
Aydin H, Deyneli O, Yavuz D, Gözü H, Mutlu N, Kaygusuz I, Akalin S. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res. 2010 Feb;133(2):136-43. doi: 10.1007/s12011-009-8416-8. Epub 2009 Jun 2. PMID: 19488681.
“Magnesium helps the heart keep its mettle – Harvard Health.” 01 Feb. 2011, .health.harvard.edu/heart-health/magnesium-helps-the-heart-keep-its-mettle.
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