Navigating menopause can be a challenge, but did you know that your diet may be able to make it easier? When we talk about a diet, we aren't talking about strict rules that limit you. Rather, we’re talking about a way of eating, an approach to choosing the foods you eat each week.
One way of eating that stands out for its numerous health benefits is the Mediterranean diet. It’s full of fruits, vegetables, whole grains, and healthy fats. It may also be linked to a lower risk of various diseases, including certain types of cancer, type 2 diabetes, and heart disease.
Let's take a closer look at how adherence to a Mediterranean diet can be a game-changer during menopause. Before adopting any of these approaches, talk to your healthcare provider to ensure it aligns with your needs. Learn to adapt and personalize it to your liking. Let's journey into the world of the Mediterranean diet.
What is the Mediterranean diet?
The Mediterranean diet can be a pathway to a lifestyle centered on natural, nourishing foods. At its core, this diet emphasizes whole foods, particularly plant-based options.
Fruits and vegetables
Think of a rainbow of vegetables and fruits, packed with the vitamins, minerals, and antioxidants your body needs.
Whole grains and legumes
Whole grains and legumes are there, too. They have fiber and healthy carbs to help keep your digestion working and your energy up.
Lean proteins
The Mediterranean diet also includes lean proteins. They’re important for maintaining muscle mass and overall health. Fish and seafood are good sources of omega-3 fatty acids, which are important for heart and brain health. Poultry is also a good lean protein source.
Dairy, in moderation
Dairy is another food group in the Mediterranean diet. But the recommendation is to enjoy it in moderation. These foods are nutrient-dense and provide calcium and protein, which are essential for bone health and overall wellbeing. Greek yogurt is also a great source of probiotics, which are important for digestive and immune health.
Healthy fats
The Mediterranean diet includes healthy fats. Olive oil is a key component of the Mediterranean diet. It’s rich in monounsaturated fats and is known for its heart-healthy properties and ability to boost the flavor of your meals.
Nuts and seeds are also key components. They deliver a combo of healthy fats, protein, and fiber. They not only make your meals more satisfying but can also help reduce inflammation and support heart health.
The Mediterranean diet is a mix of natural, unprocessed foods that come together to support overall health and wellbeing. This approach to eating can be balanced and nourishing. You can easily tweak it to fit your tastes and needs.
What are the health benefits of the Mediterranean diet during menopause?
The Mediterranean diet may help you feel your best because the foods that are part of it contain so many nutrients. This is especially important during menopause.
Fewer hot flashes and better sleep
Some studies have shown that better adherence to the Mediterranean diet was associated with fewer hot flashes and night sweats. Plus, phytoestrogen-rich foods, like legumes and soy products, can help with symptom management by mimicking the effects of estrogen in the body.
The Mediterranean diet can also help you sleep better, which we know can be a challenge during menopause. The focus on lean proteins, seeds, and nuts can provide the body with tryptophan, folic acid, vitamins B6 and B12, magnesium, zinc, fiber, and low glycemic load. All of these can help improve sleep.
Improved bone and muscle health
For those going through menopause, the Mediterranean diet can be especially good for bone and muscle health. Studies have shown the importance of calcium, vitamin D, and protein in maintaining bone and muscle health.
Leafy greens, Greek yogurt, cheese, and fortified plant-based milks all contain calcium. These foods are important for building and maintaining strong bones because calcium is a key component of bone tissue.
Vitamin D helps your body absorb calcium and keeps your bones strong. Your body can make vitamin D when your skin is exposed to sunlight. But it’s also important to get enough from your diet. Good sources of Vitamin D include:
- Fatty fish (like salmon and mackerel).
- Foods fortified with vitamin D (like some dairy products and breakfast cereals).
- Egg yolks.
Omega-3 fatty acids in fish and seafood help reduce inflammation and improve overall health. They can also help keep your bones strong. These nutrients work together to support bone density and reduce the risk of osteoporosis, which is a concern as we age.
A healthier heart
One of the most compelling reasons to adopt the Mediterranean diet for menopause is its impact on heart health. This diet is well-known for helping promote a healthier circulatory system. It can help lower your blood pressure and cholesterol levels. Foods with unsaturated fats, like olive oil, fish, fruits, vegetables, and whole grains contribute to this positive effect.
But the Mediterranean diet does more than just help your blood pressure and cholesterol. It also helps prevent inflammation, an important factor in heart health. The anti-inflammatory benefits are important because chronic inflammation is a risk factor for many types of heart disease.
Cognitive function
Another reason the Mediterranean diet is a great choice is that it’s good for your brain. As you age, keeping your brain healthy is a top priority. The Mediterranean diet has been shown to help slow age-related cognitive decline. Some research suggests that sticking to the Mediterranean diet may help improve memory and reduce the risk of developing Alzheimer’s disease.
The diet's high levels of omega-3 fatty acids, found in fish and nuts, can be good for your brain. They help reduce inflammation and keep brain cells healthy, which are important for memory and learning.
Helps reduce cancer risk
If you were looking for yet another reason to give the Mediterranean diet a try, here it is. This diet can potentially reduce your risk of certain cancers. Studies have shown that eating this way can be a protective factor against certain cancers.
The Mediterranean diet is rich in fruits, vegetables, nuts and legumes, and healthy fats like olive oil, which are full of antioxidants and fiber. These nutrients can help protect cells from damage that could lead to cancer.
Antioxidants are found in many plant-based foods in the Mediterranean diet. They are thought to play a protective role in the onset of cancer, specifically they may help reduce the risk of breast, colorectal, prostate, and lung cancer.
They also help protect the body from harmful free radicals. These unstable molecules can damage cells and are known to contribute to cancer. By choosing a diet that's rich in antioxidants, you're adding a layer of protection to help your body.
The high fiber content in fruits, veggies, and whole grains also supports digestive health. This may help reduce the risk of colorectal cancer by keeping your bowel movements regular and minimizing the time that cancer-causing agents linger in your colon. High-fiber foods also impact the gut microbiome, helping improve your overall gut health.
Lower risk of type 2 diabetes
Embracing a Mediterranean diet during menopause could be a smart move for your health. Studies suggest it may lower your risk of type 2 diabetes. This eating pattern is rich in healthy fats, fiber, and antioxidants, which work together to improve insulin sensitivity and reduce inflammation.
Part of the Mediterranean diet is steering clear of processed foods and sugary drinks. These foods are known culprits in the development of type 2 diabetes. Choosing unprocessed, nutrient-dense foods can help keep your blood sugar levels steady.
Weight loss and weight management
The Mediterranean diet is all about balance and nourishment. It can be a great ally in your journey to maintain a weight that’s right for you. This diet is well-known for its ability to promote sustainable weight loss and management, making it especially helpful during menopause.
Studies have shown that the Mediterranean diet is effective for weight management. In fact, studies have shown that people who follow the Mediterranean diet are twice as likely to maintain weight loss. This is likely because the Mediterranean diet isn’t a "diet" in the traditional sense.
It’s a way of eating that can be easily maintained over the long term. It’s all about eating different types of foods, flavors, and enjoying the food. This makes it a sustainable and enjoyable way to get to and maintain a healthy weight.
The Mediterranean diet focuses on whole, unprocessed, nutrient-rich foods. These foods help provide a sense of fullness and satisfaction. Foods like olive oil, nuts, seeds, whole grains, and lean proteins are high in healthy fats, fiber, and protein. They help curb hunger, help you feel full, regulate digestion, and help you eat fewer calories. That feeling of fullness or satisfaction can be especially helpful for those who want to lose weight without feeling deprived.
Another important piece is the Mediterranean diet's stance on steering clear of processed foods and sugary drinks. These can often be the cause of weight gain.
Weight loss can help you feel better in your body. But getting to a healthy weight also helps improve many parts of your health, including lowering your risk for some chronic diseases. Working towards a healthier weight can help:
- Prevent diabetes or help you manage it. Lean proteins, like fish and poultry, and dairy in moderation (think Greek yogurt and cheese), help give your body the nutrients it needs while managing your weight.
- Reduce the risk of cardiovascular disease.
- Lower the risk of some cancers.
The Mediterranean diet isn’t the secret to weight loss that we’ve all been looking for. But it’s a balanced and healthy way to eat that can help you feel better, both inside and out. It’s science-backed and benefits so many different parts of our health. If it’s something you’d like to incorporate, head to [future article] for how to work this into your ways of eating.
