World Menopause Awareness Month: How Nutrition Can Empower Women Through Menopause

October is World Menopause Awareness Month, a time we focus on the experiences and challenges women face during this significant transitional phase in life. Dr. Linia Patel, a women’s health dietitian and performance nutritionist, emphasizes that although more than half the world’s population will experience menopause, many women feel unprepared for its onset. Alarmingly, around 75% of women are unaware of the profound effect that food choices and lifestyle habits can have on their menopause symptoms.

Understanding Menopause: A Natural Transition

Menopause is often misunderstood and surrounded by outdated narratives that frame its symptoms—such as weight gain, anxiety, low energy, sleep disturbances, and a decreased libido—as merely a part of aging. Dr. Patel recognizes this issue and notes, “Until recently, many of these symptoms were dismissed. Women have been taught to endure this phase without adequate support or understanding.”

However, the conversation is changing, and there is a growing body of information on menopause that is helping to empower women to take charge of their health.

The Role of Hormones

At the core of this transitional phase are hormones—key players that regulate various bodily functions. Dr. Patel asserts that "if you learn to eat to make your hormones work for you rather than against you, you are on the right path." Her book, Food for Menopause, is designed to provide dietary strategies that can help women harness the power of food to ease their symptoms.

Nutrition Principles for Hormonal Balance

While proper nutrition cannot replace hormone therapy, it can significantly support women in managing their symptoms and overall well-being during menopause. Dr. Patel outlines four essential nutrition principles aimed at optimal hormone balance:

1. Optimal Hydration: Staying hydrated is crucial; even mild dehydration can worsen menopause symptoms such as low energy and mood swings. Dr. Patel recommends aiming for 1.5 to 2 liters of water daily, and suggests making hydration more appealing by infusing water with fruits, herbs, or herbal teas.

2. Controlled Blood Sugar Levels: Blood sugar control is critical for energy, mood, and focus. Research indicates that estrogen affects how the body responds to insulin, the hormone responsible for blood-sugar control. Dr. Patel advises against eating carbohydrates "naked" (without protein, fat, or fiber), recommending higher fiber, lower glycemic index (GI) carbohydrates for better digestion and absorption.

3. Nourishing the Gut Microbiome: Hormonal changes during menopause can lead to reduced gut diversity. Consuming a wide variety of plant-based foods, limiting added sugars, and including fermented foods daily can improve gut health. Dr. Patel suggests a target of consuming about 30 different plant-based foods each week to foster a diverse gut microbiome.

4. Anti-inflammatory Eating: Although the connection between menopause and inflammation is not fully understood, adopting an anti-inflammatory diet, such as the Mediterranean diet, can promote overall health. This includes a focus on seasonal fruits and vegetables, grains, legumes, nuts, and moderate amounts of fish and dairy.

Encouraging Sustainable Habits

Dr. Patel strongly believes in a balanced approach rather than quick fixes. Each individual’s needs differ, and as such, sustainable habits tailored to the individual are more effective long-term.

A Few Practical Tips

• Hydration: Incorporate hydration-enhancing foods like cucumbers and oranges into your diet.
• Protein: Spread your protein intake throughout the day, focusing on lean sources, including plant-based options like beans and lentils.
• Healthy Fats: Embrace healthy fats, which are essential for hormone production, while ensuring portion control to manage calorie intake.
• Reduce Processed Foods: Aim to limit processed foods, particularly those high in trans fats and added sugars, to support hormone balance.

Delicious Recipes: Nourishing Through Food

Dr. Patel’s book features various recipes specifically designed to support women through menopause. Here are a couple of standout recipes that not only cater to nutritional needs but are also incredibly delicious!

Chocolate and Raspberry Olive Oil Brownies

Makes: 20-25 brownies
Ready in: 1 hour
Suitable for: Gluten-free, Dairy-free, Vegan

This signature dessert is a hit at gatherings and offers a great way to introduce fiber and reduce sugar intake.

Ingredients:

• 50g (½ cup) cocoa powder
• 125ml (½ cup) boiling water
• 1 tsp vanilla bean paste
• 150g (1½ cups) ground almonds
• ½ tsp bicarbonate of soda
• 100g (scant ½ cup) caster sugar
• 150ml (generous ½ cup) olive oil
• 3 large eggs
• 100g (generous ¾ cup) raspberries

Method:

1. Preheat the oven to 180ºC and prepare a brownie tin.
2. Mix cocoa powder with boiling water and vanilla.
3. In another bowl, combine ground almonds and baking soda. In a mixer, whisk sugar, oil, and eggs until voluminous.
4. Fold in cocoa mixture, pour into the tin, and scatter with raspberries.
5. Bake for 35-40 minutes and enjoy!

Mushroom and Pumpkin Pasta al Forno

Serves: 4-6
Ready in: 1 hour
Suitable for: Vegetarian

This hearty dish is comforting and packed with nutrients.

Ingredients:

• 350g short pasta
• 3 Tbsp olive oil
• 1 red onion, finely chopped
• 5-6 fresh sage leaves
• 350-400ml fresh vegetable stock
• 200g mushrooms, finely chopped
• 300g pumpkin, diced
• ½ large Savoy cabbage, or 200g spinach
• 150g soft ricotta cheese
• 100g grated cheddar (optional)

Method:

1. Cook pasta, heat olive oil, and sauté onions and sage.
2. Add flour, then stock to create a smooth sauce.
3. Sauté mushrooms and pumpkin until tender, then add cabbage or spinach.
4. Combine with the sauce and pasta, then bake until golden.

Conclusion

As we observe World Menopause Awareness Month, it’s vital to shed light on the significant role that nutrition plays in managing this life transition. Dr. Linia Patel’s insights and practical advice empower women to take control of their health through informed dietary choices. By emphasizing balance and sustainability, women can navigate menopause with greater ease and confidence, ultimately leading to a healthier and more fulfilling life.