Research Insights:

Menopause: Nutrition and Weight Gain

Although most people are aware that nutrition and an active lifestyle are important during menopause, there is quite a bit of pseudoscience and media misinformation that can lead to confusion. Weight gain, particularly around the abdomen and upper body, is common during menopause due to hormonal changes. Furthermore, key nutritional concerns during menopause include cardiovascular health, bone density, and dietary deficiencies such as low intake of fruits, vegetables, oily fish, and dietary fiber.

Before initiating dietary or lifestyle changes, it's essential to ensure your menopause symptoms are controlled and you are willing to make changes. Practical approaches to achieving a calorie deficit include adjusting portion sizes, structured meal plans, and increasing physical activity. Protein-rich meals help increase satiety, while carbohydrates are essential for sustained energy during physical activity.

Moderate aerobic exercise, resistance training, and setting achievable activity targets, such as 10,000 steps per day are advised.

Regarding supplements, a daily vitamin D supplement is recommended, and other supplements should be taken only if clinically necessary. Women following a vegan diet should ensure adequate intake of nutrients like calcium, iron, omega-3 fatty acids, and vitamin B12. Probiotics may be beneficial for vaginal health during menopause, particularly for women not using menopausal hormone therapy.

While diet may not directly alleviate menopause symptoms, eating well supports overall health, especially heart and bone health.

In summary, the attached article underscores the importance of personalized nutrition and lifestyle interventions during menopause, focusing on sustainable changes for long-term health and well-being.

Favorite Recipe:

Rachel's pick: In case alcohol gives you hot flashes:

Sparkling Cranberry Mocktail

2 oz cranberry juice

1/4 oz simple syrup

Squeeze of lime

Crushed ice to fill glass

4 oz sparkling water line flavor

Fresh lime garnish

"A few of our favorite things:"

Anna's pick: Few years ago, strolling through the quaint art and crafts town of Saugatuck, Michigan, I visited a boutique and I remember saying to the gal behind the desk what is that amazing smell that permeated the whole shop? I want to buy that! It was a volcano candle. Years later at a friend's home, I came across it again only she had it as a diffuser. I love my capri blue volcano essential oil for diffusing. It's the perfect blend of refreshing and relaxing after stressful day and always makes me smile!

What we are reading:

The Book Of Joy by the Dalai Lama and Archbishop Desmond Tutu with Douglas Abrams

Jean's pick: I found this book to be life changing. Both the Dalai Lama and the Archbishop Desmond Tutu answer the question: "how do we find joy in the face of life's inevitable suffering?"