2996: Menopause Nutrition Tips - Macronutrients, Vitamins, and Minerals

[00:00:01] Wenn jemand Charles und Melanie gesagt hätte, dass sie nach ihrem Tinder-Match gemeinsam einen Channel mit Crazy Aufgaben starten, also wirklich crazy, 5 Tage auf einer einsamen Insel verbringen, eine Zipline an einem Gurt runterrasen, eine Million Views knacken, eine Wand mit Saugnöpfen hochklettern und Fallschirm springen in Ägypten? Das hätten die beiden niemals geglaubt. Aber das ist das Ding mit Tinder. Es führt dich an Orte, die du nie erwartet hättest. Wohin es dich auch führt. It starts with a swipe. Tinder.

[00:00:29] Kennt ihr auch diesen einen Freund, der morgens einfach so ruckzuck aus dem Bett und danach aus dem Grinsen gar nicht mehr rauskommt? Der sogar noch vor dem ersten Kaffee unverschämt gut gelaunt ist und mit der Morgensonne um die Wette strahlt? Furchtbar. Ekelhaft. Wie kann man nur so... Ausgeruht sein? Ganz einfach. Trainiere deinen Schlaf und werde auch du zum Morgenmenschen. Mit der Galaxy Watch 7 oder dem Galaxy Ring und der Samsung Health App.

[00:00:55] It's another Q&A edition of Optimal Health Daily and I'm Dr. Neil Malik. Hey there, happy Friday and welcome to another Q&A edition of Optimal Health Daily where I answer your health questions related to fitness, diet and nutrition and lots more. You send in the questions and I answer them for you. Now if you're in the US and send in a relevant question, we'll visit the post office and personally mail you a physical copy of the Optimal Living Daily workbook. As long as we have copies left.

[00:01:25] Or if you're outside the US, we'll email you a digital copy. I'll tell you how to send in a question at the end. But for now, let's hear today's question as we optimize your life. Today's question came via email. Hannah writes, What are the nutrition tips for women to consume the proper amount of macronutrients at the best points during the day?

[00:01:50] All to optimize their bodies for whatever menopause may throw their way since we learn nothing about this phase of life in school. Yet, anyone with a uterus will in fact experience menopause and it can be very life-altering. I know there are many preventative measures to be taken if women and girls know about them beforehand. Thank you. Thank you for taking the time to send in your question, Hannah. You're right. Menopause isn't something that's talked about very often. If ever.

[00:02:18] Until women begin to experience it. Let alone how nutrition and lifestyle relate to menopausal symptoms. First, let's talk about what menopause actually is. Menopause is when menstruation no longer occurs within a year after a woman's last period, which, for most women, happens between the ages of 45 and 55. Before menopause officially sets in, changes in hormone levels have already started. And that usually happens as women enter their early 40s.

[00:02:48] Now, these hormonal changes can lead to increased appetite and, at the same time, decreased metabolism. So, there's often more calories consumed, but along with that, a slower metabolism. And that combination often leads to weight gain. And sure enough, weight gain is common during menopause. Night sweats and hot flashes also become common. Hot flashes, by the way, are sudden feelings of hot or cold on the face, neck, or chest.

[00:03:15] Now, specifically, a decrease in the hormone estrogen can contribute to many of the common health effects seen during menopause. Decreased estrogen levels leads to an increased risk of bone loss, which in turn can progress to osteoporosis, where holes actually form in the skeleton. And we're also finding that a decrease in estrogen may increase the risk of having a heart attack or stroke. Now, the typical nutrition advice I give to most people applies both before menopause

[00:03:44] and during menopause, too. So, lifestyle habits can help relieve some of the common symptoms, but they're not a cure by any means. It's just they may help provide some relief. A review article found that eating a balanced diet with whole grains, minimally processed foods like fruits and vegetables, and lean proteins is most helpful for not only managing menopause symptoms, but of course, overall health before menopause sets in.

[00:04:11] The dietary guidelines for Americans says that for most healthy adults that eat 2,000 calories a day on average, here's what we should aim to get each day. Six servings of grains, five and a half ounces of protein, 27 grams of fat, and that fat should come mostly from plant-based oils or omega-3 fats, two to three servings of non-starchy vegetables, two servings of fruit, and three cups of dairy to make sure you're getting enough calcium.

[00:04:41] So, again, these recommendations would be a great start, not only for those pre-menopause, but even after menopause sets in. So, again, these recommendations work for younger women as well. Now, by following these guidelines, you would end up getting about 45 to 65% of your daily calories coming from carbohydrates, about 10 to 35% of your daily calories from protein, and 20 to 35% of your daily calories from heart-healthy fats.

[00:05:09] Now, the one modification I would suggest for those that are menopausal would be to bump up your protein intake from the recommended five and a half ounces per day to six to eight ounces instead. This is because, as we age, muscle loss is common. Now, if we're increasing our protein intake to prevent muscle loss, we should also make sure we're performing some strength training along with it. More on that when I talk about exercise in a bit.

[00:05:36] So, increasing your daily protein intake from six to eight ounces will get you closer to that 35% or more of your daily calorie intake. Now, Hannah, I know you asked about macronutrients specifically, but I have to mention a bit about micronutrients too. If macronutrients are carbohydrates, fats, and proteins, then micronutrients are vitamins and minerals. And some studies have found that supplementing with some vitamins and minerals may help ease symptoms of menopause.

[00:06:04] So, these recommendations would be for those that are menopausal. So, some studies have found that supplementing with vitamin K2, vitamin D3, and magnesium can help prevent bone loss. And remember, bone loss is more common in women that are experiencing menopause and post-menopause. Now, magnesium can be helpful for reducing symptoms of hot flashes, cramping, and mood regulation. But there are some words of caution.

[00:06:30] If someone is taking a blood thinner, they shouldn't take a vitamin K2 supplement. Also, when it comes to magnesium, too much can lead to intestinal upset. That's why it's so important for everyone to check with their healthcare provider before taking any supplement. They can also help you decide how much of each to take. So, I won't make any specific recommendations on dosing and let your healthcare provider discuss that with you. I need to also mention soy.

[00:06:57] Soy has gotten a bad rap because it was believed to increase the risk of breast cancer. But, studies have shown that it may actually reduce the risk of breast cancer. In fact, some of the active compounds found in soy can provide quite a few benefits, especially during menopause. The soy isoflavones, the specific antioxidants found in soy products, can relieve the symptoms associated with hot flashes, can help prevent bone loss, and protect the heart all at the same time. Now, what about meal timing?

[00:07:27] Well, the general recommendation is to not skip meals, but rather aim for three square meals a day with two snacks in between. And of course, I have to mention something about regular exercise. Incorporating regular exercise sooner in life rather than later will be most beneficial. But during menopause, like I said before, weight gain is common. So staying physically active by incorporating regular cardiovascular activity and strength

[00:07:56] training can help with managing body weight, keep the heart healthy, and prevent bone loss too. So the surgeon general's recommendation of getting at least 30 minutes of moderate intensity activity five or more days a week still stands. And I'll also add that getting in two days of strength training will help a lot too. Oikos presents 15 seconds of strength. Here we go. Steve's got a trunk full of groceries and no one to help him. Oh, that's tough, Jim. Looks like a five-trip load at least.

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[00:10:29] Thank you again for taking the time to send in your question, Hannah. Or, you can do it the old-fashioned way and call in your question. The number is 161-ILOVE-OHD. That's 1-614-568-3643. Thank you so much for sending in your questions. Answering them is my favorite part of the show. But that'll do it for another Q&A edition of Optimal Health Daily. Thank you so much for listening every day and all the way through. I hope you have a great start to your weekend.

[00:10:57] And, of course, I'll see you back here tomorrow where optimal life awaits. You can see you next time.