Rachael Sacerdoti, founder of the wellness program It’s So Simple, shared the best nutrition tips to reverse the signs of menopausal weight gain and ease symptoms. She explained: “The shift in hormones as we reach the menopausal age certainly attributes to our bodies becoming prone to storing extra weight. And there are many other symptoms, such as night sweats, anxiety, and hair loss that will all increase our stress and cortisol levels that play havoc with our bodily functions.”
According to the expert, adjusting the nutrition should be the first step and it is a simple way to heal and restore.
A diet rich in vegetables, whole grains, and high-quality protein is key for supporting hormonal health, and the foods women have for breakfast every morning can make a huge difference.
Rachel explained: “We believe that making healthy lifestyle changes at any age is vital, but it should be even more considered as we reach our menopausal years.”
With the biggest hormonal change during menopause being a decline in estrogen levels, it is essential to supplement the diet with substantial protein and naturally occurring phytoestrogens.
The expert commented: “As estrogen is directly related to helping with healthy fat metabolism, bone density and muscle mass, it is crucial we eat enough quality protein such as turkey, which has incredibly high protein levels.”
Eggs and oily fish
Menopausal women may lose bone density, so an increase in vitamin D is also essential, and oily fish and whole eggs are the best sources for this.
Greek yogurt also carries nutritional benefits for bone health due to its calcium, potassium and magnesium content so it is another great alternative to have for breakfast every morning.
Therefore, a menopause-friendly breakfast should include foods such as turkey, for quality protein, eggs and salmon for vitamin D, and Greek yogurt for calcium, which are all foods women should be having every morning.
Angela Counsel, a nutritionist and menopause expert, recommended the best foods to lose weight which also helped her lose four stone while going through menopause.
She explained: “Increase your vegetable intake, iodine foods (seaweed and sea vegetables), and reduce gluten and grain foods.
“Consume phyto-oestrogen foods – soya beans, sesame seeds, flaxseeds.
“Eat right for your body type, take a personalized approach to your diet and lifestyle, and reduce stress by eating and living well,” she recommended.
Michael revealed pumpkins “are full of health benefits” as they are packed with potassium which “helps you to lower blood pressure, lower your risk of stroke and increase bone mineral density, boosting your bone health”.
Pumpkins are high in fiber and low in calories, “which means they make you feel full without adding more food intake into the day”.
They are also a nutrient-rich food, “a healthy way to fill up” and “their fiber promotes digestive health, too, helping you to go more regularly,” the trainer revealed.
He also recommended having pumpkin seeds as they have tryptophan, “an amino acid that helps make a chemical called serotonin that helps you sleep”.