Winter has a lot of nutrient-rich, seasonal food that can help support the unique health needs of people going through menopause. As our hormones change, they can affect bone density, blood sugar control, inflammation, and skin health. Eating the right foods can help with these common menopause symptoms and improve well-being.
Why seasonal eating matters
When you eat fruits and vegetables that are in season, you can be sure you’re getting the freshest, most nutrient-dense foods available. Seasonal produce contains more vitamins and minerals than out-of-season options, which may be stored for a long time before they reach your plate.
In winter, it’s especially important to eat foods that are in season. Our bodies need extra nutrients to combat the challenges of colder weather and menopause-related symptoms. Discover foods to eat during menopause and ways to include them in your healthy menopause eating plan.
What are good winter foods for perimenopause and menopause?
Kale: A bone-strengthening winter green
Kale grows better in colder months. It becomes sweeter and more nutrient-dense after the first frost. This leafy green is a great source of calcium and vitamin K. These two nutrients are important for bone health during menopause.
As estrogen levels decline during menopause this can increase the risk of osteopenia and osteoporosis. But eating calcium-rich foods like kale can help maintain bone density. Vitamin K can activate a protein, osteocalcin, that binds to calcium and supports bone health.
Kale is also a great source of magnesium. Magnesium is a mineral that may help reduce stress and improve sleep quality. Menopause often disrupts both of these. Magnesium may also help with mood and reduce symptoms of anxiety and depression.
How can I add kale to my diet?
It’s easy to add kale into your diet during the winter months.
- Sauté it with avocado oil and garlic as a side dish.
- Toss it into soups and stews for added nutrition.
- Blend it into a morning smoothie with unsweetened almond milk, protein powder, and frozen berries.
Butternut squash: A skin-nourishing winter favorite
Butternut squash is a bright orange vegetable that grows in the winter. It’s full of beta-carotene, which our bodies turn into vitamin A. Vitamin A is essential for skin health, promoting hydration and elasticity, both of which often decline during menopause. This nutrient also helps the body fight inflammation and oxidative stress. These can make symptoms like joint pain and fatigue worse.
Butternut squash has lots of dietary fiber, which helps digestion and stabilizes blood sugar levels. This is particularly important during menopause because fluctuating hormones can increase the risk of insulin resistance. High fiber intake may also support weight management by helping you feel full and preventing you from eating too much.
How can I make butternut squash part of my menopause diet?
You can enjoy butternut squash in many ways during the winter months.
- Roast butternut squash with warming spices like cinnamon and nutmeg for a comforting side dish.
- Puree it into soups for a creamy, nutrient-dense meal.
- Cube and toss it into salads with kale, walnuts, and pomegranate seeds for a seasonal twist.
Cranberries: An anti-inflammatory powerhouse
Fresh cranberries, abundant in the winter months, are a nutritional gem. They’re full of antioxidants, especially vitamin C. Vitamin C helps the body make collagen, which keeps the skin elastic and prevents dryness. This is helpful during menopause because with declining estrogen levels, the skin becomes less elastic, thinner, and drier.
Cranberries have anti-inflammatory properties. They may help reduce joint inflammation and promote heart health. These problems are more common after menopause.
Cranberries also have proanthocyanidins, which are compounds that help with urinary tract health. This is a common concern for many during menopause. These compounds can prevent harmful bacteria from sticking to the lining of the urinary tract. This reduces the chance of getting infections. Please talk to your doctor if you’re concerned about or have symptoms of a urinary tract infection (UTI).
What are some ways I can enjoy cranberries during the winter months?
Cranberries can bring freshness to dishes during the winter.
- For a seasonal treat, simmer fresh cranberries with orange zest and a little bit of honey for a sugar-free sauce.
- Add them to oatmeal or Greek yogurt.
- Mix them into homemade protein bars for a tart, nutrient-packed snack.
Parsnips: A fiber-rich root vegetable
Parsnips are a common root vegetable in winter. They have a sweet and nutty taste and provide many health benefits. They’re high in soluble fiber, which helps you digest food better and helps keep blood sugar levels stable.
During menopause, hormone changes can cause blood sugar levels to change. This can contribute to mood swings, fatigue, and weight gain. The fiber in parsnips helps mitigate these effects by slowing down how fast your body absorbs sugar. This can help keep your energy levels steady.
In addition to their fiber content, parsnips are good sources of potassium. Potassium is a mineral that supports heart health by regulating blood pressure. This is particularly important because declining estrogen levels during menopause can increase your risk for heart disease.
What are ways I can make parsnips part of a healthy diet during menopause?
Parsnips are a versatile root vegetable. They can be:
- Mashed as a low-carb alternative to potatoes.
- Roasted with carrots and Brussels sprouts for a hearty vegetable medley.
- Thinly sliced and baked into chips for a fiber-rich snack.
Rainbow trout: An omega-3-rich winter protein for menopause
Rainbow trout is often fresh and easy to find during the winter months. It’s an excellent source of omega-3 fatty acids. These healthy fats may reduce inflammation, support heart health, and promote cognitive function — areas that may be affected by hormonal shifts during menopause.
Omega-3s are also beneficial for skin health. They help enhance hydration and elasticity, while also reducing dryness and irritation.
In addition to omega-3s, rainbow trout is a high-quality lean protein, which is important for maintaining lean muscle mass. Muscle loss accelerates during menopause. Eating enough protein can help counteract this, boosting metabolism and supporting overall strength.
How should I cook rainbow trout?
You can enjoy rainbow trout in several ways:
- Rainbow trout is delicious when baked with lemon and dill.
- Pan-sear it and serve over wilted spinach.
- Flake it into a winter salad with arugula, walnuts, and pomegranate seeds.
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