Menopause and Nutrition: How Diet Can Help You Balance Your Hormones
Today, March 8th, we celebrate Women's Day, and I think it's incredibly important to talk about this stage that has been largely forgotten for so many years: menopause.
And all women in the world will go through perimenopause, menopause, and postmenopause at some point. How is it possible that we aren't talking about this topic more? That we don't know how to reduce the symptoms and understand why we don't feel the same as before?
At MPUNTI, we believe it's vital to be aware of this, regardless of your age or gender. So, let's get to it!
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Do you feel that since menopause your body no longer responds the same?
Maybe you've noticed that you're having more trouble sleeping, that your energy is plummeting, or that those extra pounds aren't going away even if you do the same things as always. Or maybe you're dealing with hot flashes, mood swings, indigestion, or drier-than-normal skin .
If you can relate, I want you to know something: It's not just a matter of age or something you should just accept. Your body is going through a transformation in which hormones play a key role, and what you eat can make a big difference in how you feel every day.
Integrative nutrition is n't about following strict diets or counting calories. It's about understanding how certain foods, meal times, and cooking methods can help you balance your hormones, improve your energy, and feel good in this new phase.
In this article, I want to explain how small changes in your diet can make a big difference in your well-being, metabolism, and hormonal health . Because menopause shouldn't be a constant struggle, but rather a phase you can experience with greater vitality and balance.
Is your body changing and you don't know how to handle it?
Menopause is a period of profound transformation in a woman's life, marked by hormonal changes that affect virtually the entire body. Although it's a natural process , that doesn't mean you have to simply accept the symptoms that may accompany it. Many women experience hot flashes, night sweats, persistent fatigue, difficulty sleeping, weight gain, abdominal bloating, and slower digestion , among other symptoms. Furthermore, hormonal changes can influence mood , causing anxiety, irritability, or even depressive symptoms.
The important thing is that you are not alone in this, and, above all, that there are strategies to help you feel better. Although every woman experiences menopause differently, there is one key factor that can make a difference in your well-being: your diet . What you eat can influence your hormones, your energy, and how your body handles this transition, helping you reduce symptoms and maintain a better quality of life.
Why do these symptoms occur?
During menopause, the ovaries reduce their production of estrogen and progesterone, which affects various body systems:
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Nervous system : During menopause, the decline in estrogen and progesterone affects neurotransmitters, which can trigger mood swings , anxiety , and depression . These hormonal changes also impact sleep patterns , as estrogen has a protective effect on the systems that regulate sleep. Because of this, many women experience insomnia or difficulty falling asleep .
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Metabolism : Insulin resistance often increases during menopause due to the drop in estrogen levels. This promotes the storage of abdominal fat , which can be a risk factor for metabolic diseases such as type 2 diabetes or cardiovascular problems. Visceral fat tends to increase in postmenopausal women, highlighting the importance of proper metabolic control at this stage.
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Digestive system : Hormonal changes during menopause affect gastrointestinal motility . The reduction in estrogen disrupts the functioning of the digestive tract, which can lead to bloating , gas , constipation , or reflux . Additionally, lower levels of progesterone , which has a relaxing effect on muscles, can make digestion less efficient.
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Bones and joints : The loss of estrogen during menopause is linked to lower bone density , which increases the risk of osteoporosis . Estrogen plays a key role in regulating bone remodeling , and its decline accelerates bone loss, especially in high-risk areas like the spine , hips , and wrists.
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Skin and hair : The decrease in estrogen also affects skin elasticity and hydration , which can lead to dryness and the appearance of wrinkles . Hair may also become weaker and more prone to hair loss due to the disruption in the hair growth cycle.
The role of nutrition in menopause
Diet directly influences hormone levels, inflammation, metabolism, and intestinal balance. A strategy based on integrative nutrition can help you reduce symptoms and improve your quality of life.
1. Blood sugar balance
As estrogen levels decline, insulin resistance tends to increase, which can trigger fluctuations in energy levels, cravings, and the accumulation of abdominal fat . To avoid these effects, it's important to make smart dietary choices.
Prioritize quality protein at every meal, as it's essential for maintaining muscle mass and controlling hunger. Recommended sources include fish , eggs , legumes , chicken , and grass-fed meat , all of which are nutrient-dense and easy to digest.
Choose complex carbohydrates with fiber , such as brown rice , potatoes , sweet potatoes , and low-glycemic fruits . These carbohydrates are digested slowly, helping to keep blood sugar levels stable and providing sustained energy throughout the day.
It's crucial to reduce refined sugars and ultra-processed foods , as they can trigger insulin spikes and contribute to weight gain. Changing these eating habits promotes a more balanced metabolism, improving both energy levels and weight control.
2. Healthy fats to balance hormones
Hormones are made from cholesterol and healthy fats, so including adequate sources in your diet is key. Omega-3 fatty acids are essential for hormonal balance and overall health. They're found primarily in fatty fish like salmon and sardines , which are excellent sources of EPA and DHA , two types of Omega-3s that help reduce inflammation and support cardiovascular function . Additionally, foods like chia seeds , flax seeds , and walnuts are also rich in Omega-3s, especially in the form of ALA , which the body can convert into EPA and DHA.
Avocado and extra virgin olive oil are excellent sources of monounsaturated fats , which not only help reduce inflammation but also improve hormonal function and support metabolic health. These foods help maintain proper cholesterol balance and promote healthy skin and digestive system .
It's important to avoid trans fats and refined vegetable oils , which are found in ultra-processed and fried foods, as they promote chronic inflammation and can interfere with hormonal balance. Choosing healthy sources of fats is key to maintaining optimal hormonal health .
3. Gut health and estrogens
The gut plays a crucial role in eliminating excess estrogen . When digestive imbalances exist , such as constipation , dysbiosis (microbiota imbalance), or bacterial overgrowth , the unremoved estrogen can recirculate in the body, which can worsen hormonal symptoms and lead to hormonal imbalance. Maintaining proper digestive health is essential to supporting hormonal balance.
Make sure you consume fiber daily , from foods like vegetables , greens , and tubers converted into resistant starch . Fiber not only helps improve bowel movement, but also promotes the elimination of toxins and excess estrogen from the body.
Including fermented foods like yogurt , kimchi , sauerkraut , or kombucha is a great way to improve your gut microbiota , which facilitates better digestion and supports detoxification. These foods provide probiotics that encourage the growth of healthy bacteria in the gut.
Also, remember to stay well hydrated and maintain regular bowel habits to ensure the proper elimination of toxins and excess hormones. A healthy gut is key to optimal hormonal balance .
4. Phytoestrogens: natural allies
Phytoestrogens are plant compounds that mimic the effects of estrogen in the body, helping to balance estrogen levels, especially during menopause . These compounds are found in a variety of plant foods and may offer a natural way to support hormonal health .
Some of the foods richest in phytoestrogens are fermented soy products , such as tempeh , miso , and natto . These foods are rich in isoflavones , a type of phytoestrogen with potent hormonal properties that may help regulate estrogen levels in the body. Tempeh is a fermented soy product that is also an excellent source of protein , while miso and natto are traditional Asian dishes and provide a host of nutrients and hormonal benefits.
Kudzu is another plant with phytoestrogens, especially rich in puerarin , a compound that can help balance hormones. It's traditionally used in Asian medicine and is highly valued for its anti-inflammatory and antioxidant properties .
It's also important to include foods like sesame seeds in your diet , which are rich in lignans , another type of phytoestrogen that promotes hormonal balance . Legumes , like lentils and chickpeas , also contain natural phytoestrogens and are an excellent source of fiber , protein , and other nutrients that contribute to hormonal and metabolic health.
Including these foods in your daily diet can be a natural and effective way to maintain hormonal balance , reduce menopausal symptoms , and support overall well-being .
5. Reduction of inflammation and oxidative stress
During menopause , the body becomes more vulnerable to oxidative stress , which accelerates aging and inflammation . To counteract these effects and support overall well-being, it's important to incorporate foods and habits that protect our cells.
Increase your intake of antioxidants , which help neutralize free radicals and protect cells from damage. Antioxidant-rich foods include berries , such as strawberries, blueberries, and raspberries, as well as turmeric , ginger , green tea , and raw cocoa . These foods not only combat oxidative stress but also have anti-inflammatory properties that benefit overall health.
It's advisable to reduce your consumption of alcohol and caffeine , as both can aggravate hot flashes and disrupt sleep , two common symptoms during menopause. Avoiding these substances can improve the quality of your sleep and overall well-being.
Additionally, incorporating stress management techniques , such as meditation or yoga , can be very helpful. Chronic stress further disrupts hormonal balance , so learning how to manage stress is critical to improving menopause symptoms and maintaining balanced mental and physical health.
Strength training is also essential during menopause. Regular strength training helps prevent muscle loss, improves bone density , and supports hormonal balance. Weightlifting or resistance training can naturally increase estrogen levels and help control weight gain, a common challenge during this stage of life.
Conclusion
Menopause is a challenging time, but it's also a time to take control of your health and well-being. Integrative nutrition, focusing on natural and balanced foods, can help you balance your hormones, improve your energy, and reduce symptoms. Adopting habits like prioritizing quality protein, incorporating healthy fats, taking care of your gut health, and managing stress, along with strength training, are essential for a smoother transition. Remember that small modifications to your diet and lifestyle can make a big difference.