Nutritional Needs in Menopause and Life

Nutritional Needs in Menopause and Life

Nutritional Needs in Menopause and Life

We are going to discuss the nutritional needs in menopause and life. We all need good nutrition and don’t always get our optimal levels for daily needed. The following information is good for everyone at any age but becomes particularly crucial during menopause.

One of the best strategies to manage your hormones and reduce menopausal symptoms is to eat a balanced diet rich in vegetables and fruits, lean protein, healthy fats, and complex carbohydrates.

However, sometimes it is hard to be consistently healthy all the time and your body needs adequate nutrition to help maintain your health and mood. Not to mention, that the food grown today has fewer nutrients than just a decade ago.

Supplements are a great way to help us reach our needed daily nutrients, minerals, and vitamins so that we can keep continuing to be healthy and happy. But not all supplements are created equal. The only brand I use and recommend to patients is USANA. I’ll post a link at the end if you want more info.

Here is a list of some of the most common supplements you can take to help you with your menopause journey.


#1: Magnesium

Magnesium is vital for heart health, blood pressure control, diabetes prevention, osteoporosis prevention, and, constipation relief, all of which are difficulties that worsen with menopause.

Magnesium is especially beneficial for peri-menopausal sleep. When taking magnesium, your brain’s major relaxing neurotransmitter is supported while the brain’s main activating neurotransmitter is reduced. Lastly, Magnesium is very beneficial for hot flushes. It works by calming the brain, lowering adrenaline, and stabilizing the brain.

Try some of these food sources: Spinach, tuna, soy milk, brown rice, nuts, avocado, yogurt, and bananas.


#2: Vitamin D

Vitamin D promotes bone health and lowers the risk of heart attacks, hypertension, strokes, asthma, allergies, and even breast cancer. It supports heart health, brain function, blood sugar balance, and immunity by assisting the body in absorbing calcium, a necessary building component for strong bones. Vitamin D is essential for maintaining bone strength and preventing osteoporosis. It may also aid in the support of brain function, the reduction of cognitive decline, and the prevention of menopause depression.

Try these food sources: Fatty fish like salmon, tuna, and trout; dairy products, tofu, orange juice, pork, and eggs. Remember, vitamin D is fat soluble so if you want to get it from your dairy foods then they need to be whole fat and organic.


#3: Calcium

Women are five times as likely as males to have osteoporosis, a disease that makes bones porous and weakens them, making fractures more likely to happen. Calcium is essential for bone health as it slows bone loss. It’s especially critical around menopause when estrogen levels drop and women become more susceptible to osteoporosis.

Try these food sources: Milk, yogurt, cheese, tofu, soy, almonds, broccoli, spinach, black-eyed peas, sardines, and salmon. Remember, all dairy must be full fat and organic.


#4 Omega 3

Omega 3 is not only helpful in terms of cardiovascular benefits and lowering triglycerides, but this powerful antioxidant also helps preserve brain function, including cognitive delay, dementia, and Alzheimer’s. Omega 3 has an effective and potent natural anti-inflammatory effect that’s also very important during menopause.

Post-menopausal people have an increased risk of heart disease. Omega 3 fatty acids may aid in lowering triglyceride levels. They may also aid in the treatment of depression and hot flashes.

Try these food sources: Salmon, trout, sardines, herring, chia seeds, walnuts, firm tofu, beans, canola oil, and avocado.



As you age, your body will change throughout each decade. Each decade brings a new challenge, especially in perimenopause and menopause. Weight gain, hot flashes, and poor sleep seem to be the most common complaints I see with my patients. Eating a healthy, balanced diet filled with lots of veggies and clean proteins works best. I know, first hand, how hard it is to get all my optimal nutrients in 3 meals a day. That’s why supplements are so important.

All the bodies are different and will react differently throughout menopause. Don’t be afraid to ask for help and let’s make your menopause journey a positive experience together!

Need some help with nutritional supplements? I’m here to guide you. Click here to schedule with me to set up a free chat so we can figure out what would be best for you. If you want to know more about the USANA supplements, here’s a link to that info.

Remember, Menopause doesn’t have to be miserable!






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