Food for your Forties
If you’re striving to maintain your best health in your forties and beyond, your food is likely to change from previous decades. Aha, you say, but I ate really well in my 30s so it’s surely just a case of more of the same. Sadly, not quite. For many women, peri-menopause is a gradual multi-year journey and making some dietary changes early may spare some of the worst symptoms.
1. Prioritising Whole Foods
Lean Proteins: During menopause, oestrogen levels decline. This hormonal change can lead to muscle loss and increased fat storage. Lean protein sources are essential because they provide amino acids that help maintain and repair muscle tissue. This is critical for preserving metabolic rate and preventing age-related muscle loss which is common in this decade (1).
Fruits and Vegetables: These foods are rich in antioxidants, vitamins, and minerals that support overall health. Additionally, their high fibre content aids in managing weight by promoting feelings of fullness and reducing the likelihood of overeating (2). If fibre doesn’t sit well with you, check out my ‘Beat the Bloat’ program to get your digestive system back on track
Whole Grains: Whole grains are complex carbohydrates that provide sustained energy. They have a lower glycemic index, which means they release glucose into the bloodstream more slowly, helping to stabilise blood sugar levels and prevent weight gain (3). Some people feel better on different amounts of ‘carbs’, so experiment with a food, sleep and mood diary to find your sweet spot.
2. Mindful Eating
Portion Control: Studies show that larger portion sizes can lead to increased energy intake. Being mindful of portion sizes can help regulate consumption and prevent excessive weight gain (4). Knowing what a portion looks like can be difficult, and the Metabolic Balance program is excellent at supporting this without hunger.
Eating Slowly: Research has indicated that eating slowly can lead to a reduction in total energy intake, allowing better control of body weight (5). A slower pace allows the brain to register the food, and helps the stomach break it down to absorb it better. Top tip: never eat at your desk or in front of TV (I am a hypocrite here, but honestly, it makes such a difference to your digestion!)
Stay Hydrated: Dehydration can sometimes be misinterpreted as hunger. Drinking enough water helps maintain proper bodily functions and can prevent unnecessary snacking (6). It also supports the kidneys to regulate blood sugar levels, which can get a little out of control during hormonal fluctuations.
3. Managing Carbohydrates Wisely
Complex Carbs: Complex carbohydrates are digested more slowly, leading to a gradual release of glucose into the bloodstream. This steady supply of energy can help prevent cravings and overeating (7). It also helps support the brain with steady energy and improve sleep and mood disorders. See my early tip about experimenting with what’s right for you - we are all different and some people do feel better on a very low carb diet.
Avoid Added Sugars: A high intake of added sugars is associated with weight gain and an increased risk of chronic diseases. Reducing added sugar consumption can be particularly beneficial during menopause when metabolic changes may increase susceptibility to these effects (8). Use spices such as cinnamon and pure vanilla while you transition away from added sugars.
4. Healthy Fats
Incorporate Omega-3s 4 times per week: Omega-3 fatty acids, such as those found in fatty fish, have anti-inflammatory properties. Inflammation is linked to weight gain and various chronic health issues such as arthritis, IBD and lupus. Omega-3s may help mitigate these effects (9).
Know your fats: Trans fats can contribute to weight gain and cardiovascular problems. Cutting down on these unhealthy fats is essential for maintaining overall health during menopause (10). Focus on quality fats such as avocados, nuts, seeds, oily fish, olives and never heat delicate oils such as olive or flax seed. When roasting, use ghee or coconut oil as they are more heat stable.
5. Strength Training and Exercise
Muscle Preservation: As oestrogen levels drop during menopause, muscle loss becomes more pronounced. Strength training exercises promote muscle preservation and can counteract the natural decline in metabolic rate, helping to maintain a healthy weight (11).
Balance and strength: maintaining good muscle function is important for long term balance and strength. Muscle building is a nutrient-intensive process, so make sure you eat quality protein at every meal.
6. Seek Professional Guidance
Personalised Nutrition Plans: Clinical nutritionists can provide personalised nutrition plans based on individual health needs and goals. This personalisation is particularly important during menopause when factors like hormone levels, metabolism, and muscle mass can vary widely among women (12).
Metabolic Balance: using your blood test results and a detailed health history, a Metabolic Balance plan can help address many health issues and manage your weight for the long term. It is a re-education of your diet and health habits, and combined with intense coaching you will learn how to support your long term health using the power of food.
It is important to understand that everyone is different, yet the point above are issues I commonly see in my clinic in women in their 40s and 50s. Once we understand the physiological changes that occur during menopause, we can address the specific challenges women face during this life stage. Although many clients come for weight loss, I strongly promote overall health and mental well-being using food as medicine. By embracing these strategies, you can take a proactive approach to managing your weight and health during menopause, backed by solid scientific and clinical insights.
Want to know more about a Metabolic Balance plan can help you? Click on the link and let’s chat!
References:
Hunter, G. R., & Brock, D. W. (1984). Effects of resistance exercise on total and regional fat in women. Journal of Applied Physiology, 79(3), 907-911.
Rolls, B. J. (2009). The relationship between dietary energy density and energy intake. Physiology & Behavior, 97(5), 609-615.
McKeown, N. M., et al. (2015). Whole-grain intake and cereal fiber are associated with lower abdominal adiposity in older adults. The Journal of Nutrition, 145(2), 283-289.
Rolls, B. J., et al. (2007). Portion size and energy intake: insights from the Dietary Guidelines for Americans. Journal of the American Dietetic Association, 107(7), 1102-1108.
Andrade, A. M., et al. (2008). Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the American Dietetic Association, 108(7), 1186-1191.
Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Jenkins, D. J., et al. (2002). Glycemic index of foods: a physiological basis for carbohydrate exchange. The American Journal of Clinical Nutrition, 76(1), 5-56.
Malik, V. S., et al. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care, 33(11), 2477-2483.
Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta (BBA)-Molecular and Cell Biology of Lipids, 1851(4), 469-484.
Mozaffarian, D., et al. (2006). Trans fatty acids and cardiovascular disease. New England Journal of Medicine, 354(15), 1601-1613.
Villareal, D. T., et al. (2003). Weight loss, exercise, or both and physical function in obese older adults. New England Journal of Medicine, 364(13), 1218-1229.
Ray, S., et al. (2021). Role of Dietitian in the Menopausal Transition. Journal of Menopausal Medicine, 27(1), 8-16.