CBD Health Sydney
Welcome to our Guest Blog Series! This entry was written by Sally Walker, an Advanced Sports Dietitian & Nutritionist at CBD Health Sydney, and is shared here with permission. Join us as we explore a wealth of knowledge and insights from experts in various health and wellness fields.
Understanding the Impact of Hormones During Menopause
People probably never realised the impact of hormones and all the work they do to keep your body functioning smoothly until they suddenly are turned upside down during menopause.
Common Symptoms of Menopause and Their Causes
The impact of menopause is primarily felt through the symptoms associated with fluctuations in hormones, causing fluctuations in mood, body weight, fat distribution, and energy levels. Like puberty, it is a phase all female bodies go through. What is familiar and manageable in the body and mindset you have had for 50 years is not so familiar or manageable anymore. It takes some time and awareness to reconnect with yourself, to know what the next steps are to manage how you feel and how you want to feel and to see the role that diet and nutrition can play in supporting this.
How Estrogen Reduction Affects Your Body
The critical shift that causes undesirable symptoms is a reduction in estrogen, which results in rises or fluctuations in other hormones. Estrogen has a protective capacity for bone and health, so a reduction in circulating estrogen and a reduction in the cardioprotective effect on health and bone density.
The Role of Diet and Nutrition in Managing Menopause Symptoms
A good diet won’t make the symptoms disappear. Still, poor diet choices can exacerbate the symptoms of menopause to make them feel worse or contribute to related health concerns like heart health, low bone density, weight gain, inflammation, and anxiety.
The Importance of Protein Intake for Muscle and Bone Health
Muscle mass losses are more significant with a faster muscle mass breakdown, making protein foods an essential inclusion in meals and snacks throughout the day.
Why Weight Gain Occurs During Menopause and How to Manage It
A common experience is undesired weight gain. This can be frustrating if you are eating the same, but your weight still goes on. The issue isn’t just what you are eating; it’s more so that metabolism is slowing down, and you lose muscle mass faster, meaning you don’t need as much food. A reactionary response is restricting intake, fasting, dieting, or overexercising. This will further break down essential muscle mass, which can slow down metabolism and make weight loss even harder.
Focusing on regular protein intake to support muscle turnover and growth coupled with resistance or weight-bearing exercise is the better strategy to gain weight long-term and maintain metabolism and bone strength.
The Benefits of Including Carbohydrates for Energy and Blood Sugar Control
It is also important to continue to include carbohydrates in managing rises and drops in blood glucose and insulin sensitivity. Carbohydrates provide energy to help manage fatigue and are best found in high-fibre and wholegrain options for a slow release of glucose and insulin and to aid digestion and gut health, which will, in turn, also benefit gut health and bloating.
Key Diet Strategies for Managing Menopause Symptoms
Fortunately, some consistent diet strategies can address several areas to manage symptoms and protect health and metabolism.
The Mediterranean Diet: A Supportive Approach for Menopausal Health
The strategies and diet required for health health and anti-inflammation are that of a healthy diet for anyone having a Mediterranean-type diet, which is also one of the most widely supported diets for gut and mental health. Whole foods should include less saturated fats, sugar, processed foods, and high levels of antioxidants, such as fruits and vegetables, oily fish like salmon, nuts and seeds, fibre from whole grain carbohydrates, and extra virgin olive oil.
Tips for Meal Planning to Stabilise Blood Sugar and Support Muscle Health
Having smaller, more frequent meals can help manage appetite and stabilise blood glucose levels, especially if there is a protein source in each meal and snack to allow satiety and also to help with protein and muscle mass turnover, which is essential to prevent further muscle break which will also reduce metabolism and make it harder to manage weight in the long run. Muscle strength is also necessary for bone health and mobility. Eating protein snacks from dairy or soy milk fortified with calcium will target a few concerns for muscle, bone and gut health if sources are a natural Greek yoghurt or kefir.
Embracing Dietary Changes for a Healthy Menopause Journey
In managing diet through menopause, try not to run from what will happen through drastic or restrictive diet methods; instead, lean into what the body needs now. Protein nourishes muscle mass, and vegetables and whole grains fuel gut health and inflammation. All of these areas ultimately form part of a healthy diet no matter what stage of life you are in; it’s more that the impact and importance of consistency in these areas have a much more significant impact on your overall well-being through this phase, which is the most important reason to follow up the best diet to suit your needs.
We are thrilled to share this insightful blog post with permission from CBD Health Sydney. Nestled in the vibrant heart of Sydney, they offer a wide range of holistic health services, including Osteopathy, Acupuncture, Advanced Sports Dietitian services, Chinese Medicine, Naturopathy, and various types of massage therapies.
For more information or to book an appointment, visit them at Suite 305, Level 3, 195 Macquarie Street, Sydney, call at 0292 991 311, or explore their services online at CBD Health Sydney.
Serving not only Sydney CBD but also Surry Hills, Darlinghurst, Potts Point, Woolloomooloo, Ultimo, Redfern, Pyrmont, Glebe, Haymarket, North Sydney, and surrounding areas, CBD Health Sydney is dedicated to your health and wellness journey.
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