• Hot flashes and night sweats
• Changes to mood
• Difficulty staying asleep
• Increased cholesterol levels
• Changes to bone mineral density
• Vaginal dryness, urinary incontinence and genitourinary syndrome of menopause
• Joint pain and reduced muscle mass
• Body composition changes and weight gain

Although menopause is not something that people can prevent, the changes that occur can be lessened through supporting nutrition, exercise, mindset and through interventions such as hormone therapy and nutrients.

Nutrition changes in menopause can support both the increased risk of health changes after menopause as well as the symptoms experienced during this phase of life.

Weight management and body changes during this phase of life are complicated and often require a detailed look at the impact of how people are feeling on appetite and food choices. Estrogen is partly responsible for supporting a person’s shape and appetite prior to menopause, causing weight gain in the hip and buttock area through reproductive life and an ebb and flow in appetite through the 28 days of the menstrual cycle⁵. After menopause, the decline in estrogen can change both appetite and where a person gains body weight⁶. Appetite and weight management during this time are challenging because people are often not sleeping, are struggling with mood and have changes to metabolism². Nutrition for menopause should focus on improving satiety (meaning how full people feel after a meal) and supporting an adequate number of calories to achieve a person’s goals⁷.

The secondary goal of nutrition in menopause should be to support bone health and future cardiovascular risk. This can be achieved in most people though focusing on a Mediterranean diet pattern of eating⁸ as well as focusing on protein adequacy. Protein supports both bone and muscle maintenance during the menopausal years, when typically bone and muscle mass decline. The Mediterranean diet focus on complex carbohydrates, healthy fats from olive oil and nuts and an abundance of fruits and vegetables. Focusing on this pattern, and decreasing saturated fats, have been shown in large scale research studies to reduce the risk of cardiovascular disease in people in menopause⁹.

Some patients may derive a benefit from phytoestrogen containing foods on symptoms of menopause such as hot flashes¹⁰. Not all people can convert the phytoestrogens from soy in their digestive system to equol, the active ingredient required for reducing symptoms¹¹. Including soy products in the diet have positive impact on cholesterol and are a healthy source of plant based protein¹².

A person’s lifestyle including their mental health and mindset as well as exercise can influence the way people feel day to day, as well as the long-term risks associated with low hormone levels. Cognitive behavioural therapy¹³, mindfulness^14,15 and practices that improve self compassion and gratitude¹⁶ have all been shown to reduce the symptoms of menopause.

Exercise can be any form of movement including aerobic exercise or strength training. Most research suggests that the choice of exercise in menopause is less important than the consistency and commitment to daily movement. People in menopause who intentionally exercise may see reductions in their blood pressure¹⁷

Nutrients such as calcium and vitamin D are essential nutrients during the phase of menopause to prevent changes to bone health¹⁸. The North American Menopause Society’s position on the treatment of osteoporosis suggests that people in menopause achieve a daily intake of calcium of 1200 mg¹⁸. This amount should include both calcium from diet as well as supplements¹⁹. Some people who eat sufficient calcium may not require additional calcium to meet this level¹⁸. Vitamin D deficiency can affect bone mineral density. It is suggested that people in menopause have their vitamin D levels tested and have deficiencies treated with their health professional²⁰.

Botanical medicine may play a role in supporting people in menopause through the reduction of symptoms that are often experienced during this phase of life. Sage has been shown to reduce the frequency and duration of hot flashes^21,22. Sage may also reduce joint pain and sleep in people in menopause²³. Black Cohosh has also been studied extensively for menopause symptoms and may reduce hot flashes²⁴. Tribulus is a herb traditionally used to support libido and sexual function in patients in menopause^25,26.

Menosmart+ is a combination of research backed herbs used to reduce the symptoms of menopause like hot flashes and night sweats and to ease nervous tension.²⁷It’s formulated specifically for women who are experiencing mild to moderate symptoms associated with menopause.  Imagine taking back control of your hormonal health, and celebrating the woman you are now and forever!

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