What nutrients to consider during menopause

Navigating through menopause can often feel like steering a ship through uncharted waters. As a naturopathic doctor, my philosophy centers around a lifestyle-first approach, tailored to meet the unique needs of each woman I have the privilege to support. Today, I want to share some insights that might help light your path during this transformative phase of life.

"Dr. Dae, I've been feeling off lately," a patient recently shared, her concern palpable even through a virtual consultation. "I'm entering menopause, and I'm not sure where to start with nutrition."

This is a common thread in many conversations. Menopause isn't just a biological process—it's a journey that remodels our body and mind. Our first step is always to look at diet, the cornerstone of our health. However, when menopausal symptoms begin to weigh heavily, supplementing your diet with essential nutrients can play a supportive role.

Ideally, personalized lab testing would guide us to precisely what your body needs during menopause. But when that's not an option, here are some foundational nutrients to consider:

Calcium and Vitamin D are crucial. During menopause, changes in hormone levels can lead to a decrease in bone density. To support your bones, incorporate high-calcium foods like dairy products, leafy greens, and fortified cereals. Don’t forget sunlight for Vitamin D, which helps absorb calcium effectively.

Iron is essential, especially if you're experiencing heavy menstrual bleeding. It's vital for preventing anemia and maintaining energy levels. Great sources include red meat, poultry, and leafy greens.

Then, there's Magnesium, which helps reduce fatigue—a common complaint among menopausal women. You can find magnesium in nuts, seeds, and whole grains.

For blood sugar support, nutrients like Chromium and Vanadium can be beneficial, although they are often overlooked. These are essential for maintaining stable blood sugar levels, which can fluctuate during menopause.

Lastly, the B-vitamins, particularly Vitamin B6 and Pantothenic Acid (Vitamin B5), support hormonal regulation and mental performance—two areas often affected during menopause.

"Dr. Dae, how do I incorporate all this into my daily routine?" another patient asked. It's simpler than it sounds. We focus on whole foods first—rich, nutrient-dense choices that nourish your body and soul. When necessary, we select high-quality supplements to fill in the gaps.

Remember, every woman's journey through menopause is unique. While these nutrients are generally beneficial, your specific needs may vary. It's about finding balance, understanding your body, and making informed choices that enhance your health and well-being during menopause and beyond.

Together, let's embrace this phase of life with knowledge and grace, ensuring you feel as vibrant and vital as ever. If you're struggling with menopause symptoms and looking for a personalized approach to your health, I’m here to journey with you. Let’s discover your path to wellness, tailored just for you.

When you look at this list what foods could you add to support your overall nutrition? Put it in the comments.

#MenopauseSupport #HealthyAging #NaturopathicMedicine #WomensHealth #BalancedWellness

https://www.nutrition.org.uk/nutrition-for/women/menopause/managing-menopause-symptoms-with-nutrition-and-diet/