Whether you were an athlete or a not-the-workout type when you were younger, now appears to be the most crucial time of your life to work out. Exercise may be one of your best defenses against unwelcome changes that occur with menopause, including weight gain and belly fat. But exercise’s most significant impact isn’t a slimmer waistline or firmer arms. In fact, one of exercise’s greatest benefits may go unnoticed as the positive impact it has on your metabolic health.
“Often people think of exercise as only a way to burn calories for weight loss,” says Stasi Kasianchuk, a registered dietitian, exercise physiologist, and Gennev’s director of lifestyle care. “Then they give up on exercise if the number on the scale doesn’t meet expectations. They don’t realize the physiological benefits movement provides to the body even without the desired amount of weight loss.”
Exercise improves cell metabolism, blood vessel health, blood sugar control, and brain health, but you can’t easily see or measure these changes. Despite that, they offer long-term benefits for metabolic health, which can translate to better quality of life, fewer menopausal symptoms, and less weight gain.
Metabolic health is the ability of the body to process and utilize energy by metabolizing macronutrients, such as carbohydrates, protein, and fat, and micronutrients, such as vitamins and minerals. “Essentially, the mitochondria, the powerhouses of every cell in the body, are working efficiently and effectively,” says Kasianchuk. When you’re metabolically healthy, your risk of developing chronic disease, such as heart disease, diabetes, and stroke decreases.
There are five markers of optimal metabolic health for women and men:
If your levels for any of these markers fall outside the listed range, we encourage you to take steps to improve your metabolic health. (About 88 percent of American adults have at least one of these risk factors.) Left untreated, things are likely to get worse as you transition into post-menopause. If your numbers are off for three or more of these markers, you have what’s known as metabolic syndrome. Research has found that metabolic syndrome increases a woman’s risk of heart disease six-fold and their risk of diabetes five-fold. It may even increase the risk of breast cancer.
Women who had gestational diabetes or preeclampsia when they were pregnant are also at a higher risk of metabolic problems as they get older. But these problems aren’t inevitable. Exercise and other lifestyle changes can protect your metabolic health.
Menopause and the accompanying decline in estrogen appear to accelerate changes that contribute to poorer metabolic health and an increased risk of metabolic syndrome, heart disease, diabetes, dementia, and even cancer. Increases in belly fat, blood sugar, and cholesterol are common during menopause, along with declines in muscle mass, and affect metabolic health.
Typically, your metabolism is highly efficient. Your body breaks down carbohydrates into glucose (a simple sugar), a primary energy source for your body. In response to glucose in the bloodstream, your pancreas releases insulin, a hormone that signals cells to absorb the glucose. Mitochondria, the powerhouses of cells, process some of the glucose into energy that cells can use. Muscles and the liver store excess glucose as glycogen for later use. Even fat cells can store glucose as energy once it’s converted into triglycerides, a type of fat. When your body needs energy, whether to fuel a workout, your brain and other organs, or body processes like breathing or fighting an infection, it taps into these resources for glucose.
But when estrogen declines during menopause, this process is impacted. The body becomes less sensitive to insulin, so cells aren’t absorbing as much glucose from the bloodstream. In addition, muscle loss accelerates as you age, and the less muscle you have, the less assistance muscle cells can offer to remove glucose from the bloodstream. Higher blood glucose levels place more stress on the pancreas to secrete more insulin. Chronically high levels can lead to diabetes, requiring medications to bring glucose levels back within a normal range.
Estrogen’s anti-inflammatory properties also protect women from heart disease. When it decreases, LDL cholesterol can rise, HDL cholesterol can drop, and blood vessels become more rigid, setting the stage for plaque formation, heart disease, and metabolic dysfunction. The changes in blood vessels may also contribute to rises in blood pressure, another marker of metabolic health. The increase in weight and particularly belly fat that often occurs during menopause is yet another impactor of metabolic health.
The good news: Being physically active can minimize or even counteract some of these negative changes.
Physical activity has a positive effect on metabolic health by mitigating some of the effects of menopause and directly impacting some of the markers of metabolic health.Regular exercise improves insulin sensitivity, so your body can manage glucose more effectively. It reduces bad LDL cholesterol and triglycerides and raises good HDL cholesterol, reducing your heart disease and stroke risk. Combined with a healthy diet, exercise can also help you lose weight or prevent weight gain. But even if the number on the scale isn’t budging, you improve your metabolic health every time you get up and move.
Exercise also improves your body composition. Resistance training, in particular, is beneficial for preserving and building muscle mass. And as estrogen is waning, resistance training may provide an estrogen-mimicking effect to muscle cells to support metabolic health. All types of exercise help burn fat, especially the deep belly fat that contributes to many chronic diseases.
Being active also has a ripple effect on other behaviors that affect metabolic health. Research shows that women who are more active during menopause eat healthier. Exercise has also been found to improve sleep, which is vital to metabolic health.
“Any movement on a regular basis supports metabolic health,” says Kasianchuk. “That said, during the menopause transition, resistance training and high-intensity interval training offer more bang for the buck when it comes to metabolic health.”
Resistance or strength training counteracts the muscle loss that started in your 30s and accelerates during menopause. Declines in muscle cause metabolism to slow, which encourages weight gain. Resistance training can slow the loss and even rebuild muscle, which can help prevent weight gain and make weight loss easier. Muscle is also integral in utilizing glucose. Strength training using dumbbells, exercise machines, elastic resistance bands, or your own body weight provides resistance to challenge muscles so their mass increases. The more muscle cells you have, the better your body will be at managing blood glucose to improve your metabolic health and reduce your risk of diabetes.
High-intensity interval training involves alternating short bouts of vigorous aerobic exercise with recovery bouts of low- to moderate-intensity aerobic exercise. So instead of walking, running, riding a bike, or swimming at the same steady pace for your entire workout, you speed up and slow down. The repeated faster, higher intensity bouts raise your heart rate higher, boosting cardio fitness faster than one-speed workouts. It also trains your body to more effectively utilize fuel to produce energy and improves your body’s ability to regulate glucose, thus enhancing your metabolic health.
You don’t have to spend hours at the gym or follow complicated routines to reap the benefits of exercise in midlife. “Simplicity and enjoyment within the movement you choose is key to building consistency,” says Kasianchuk. Here’s how to maximize exercise’s benefits.
Aim for 150 minutes of aerobic exercise a week. That’s 30 minutes five days a week or 21.5 minutes a day. And you can break it up any way you want during the day. For example, do 10 minutes first thing in the morning, another 10 at lunchtime, and 10 more after dinner. It all adds up and counts. Walking is an easy way to start exercising, and Gennev’s free walking programs can help you stick with it.
Do intervals on two or three days. Instead of doing steady-paced cardio every time you exercise, make some of those workouts intervals by speeding up and slowing down instead of maintaining one speed. This is part of the 150 minutes of aerobic exercise that you’re aiming to do. A simple way to start interval training is with 30-second speed or high-intensity intervals and 60-second slower, recovery intervals. Since interval workouts are higher intensity, you should do this type of workout on nonconsecutive days to give your body time to recover. You can still do moderate-intensity, steady pace exercise in between.
Add one, two, or three days of strength training. Aim to challenge the major muscles in your body. A single set of eight to 12 reps is enough to see improvements as long as you’re using a weight or resistance that makes your last few reps difficult to complete. Plan your strength workouts on nonconsecutive days to allow your muscles time to recover.
“You don’t have to do it perfectly,” says Kasianchuk. “It’s more important to just start. Do what you can and find what movement brings you joy. Any movement is better than none at all.””¯
When you make some key lifestyle choices in menopause, it can have a lasting effect on your health as well as help to relieve symptoms. Gennev’s virtual menopause clinic provides access to experts in menopause lifestyle change management. Our dietitians will help you optimize your health through evidence-based nutrition, fitness and mindfulness practices. Schedule a one-on-one virtual visit to get started with your personalized wellness plan.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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When it comes to supplements, magnesium is often overshadowed by more popular nutrients like multivitamins, vitamin D, omega 3s, and calcium, according to the National Center for Health Statistics. But, at Gennev, magnesium is known as a superhero supplement because it’s made a pivotal difference in menopause symptom management for so many women.
“Magnesium was a game changer for me,” says Wendy Y. “It’s helped me to calm my nervous system, get rid of anxiety-ridden thoughts, and sleep better. I used to wake up between 2 a.m. and 4 a.m. and not be able to fall back to sleep. Now, I fall asleep immediately and sleep through the night. I get a deeper, more restorative sleep, so I’m calmer, more productive, and think more clearly during the day. It’s also helped with constipation.”
Magnesium, found in every cell of your body, is essential for the functioning of over 300 enzymes. It’s involved in more than 600 biochemical reactions in your body”everything from energy production and muscle and nerve function to blood sugar and blood pressure regulation and bone formation. Yet, more than half of Americans aren’t getting enough of this valuable mineral. In a study of 171 postmenopausal women, 82 percent were low in magnesium, which can greatly impact menopause symptoms and health as you age.
“The changing hormones during the menopause transition can increase risk for low bone mineral density, brain fog, poor sleep, mood shifts, increasing anxiety, increased insulin resistance, and changes in digestion,” says Stasi Kasianchuk, a Registered Dietitian Nutritionist and Gennev’s director of health coaching. “A micronutrient in form, magnesium can have macro effects impacting multiple areas of health for peri and post-menopausal women.”
Gennev customers have shared that they’ve experienced many benefits from taking this supplement consistently, including relief from joint pain, cold flashes, Restless Leg Syndrome, muscle cramps, PMS, anxiety, headaches, disrupted sleep and fatigue.
“Estrogen offers anti-inflammatory benefits and joint lubrication,” says Kasianchuk. “With estrogen levels decreasing over the menopausal transition, inflammation throughout the body can increase, and a low magnesium status may exacerbate this. Addressing the magnesium deficiency can play a role in mitigating inflammation at the joint and help to mitigate pain.”
Here are some of the greatest benefits magnesium offers based on scientific studies.
Keeps bones strong. Calcium and vitamin D tend to be the go-to supplements for bone health, but they may not be enough, especially during menopause. About 60 percent of your body’s magnesium is stored in bones, making it a key player in bone health. In a 2021 review of seven studies on magnesium supplementation, all showed increases in bone density and decreases in fracture risk.
Bones are in a constant state of remodeling, with cells called osteoclasts breaking down bone and cells called osteoblasts rebuilding bone. During your youth, osteoblasts outperformed osteoclasts resulting in more bone building and stronger bones. Their activity evens out during adulthood, and you tend to maintain bone strength and density. But as you age, osteoblasts slow down, and bone density and strength start declining. The loss of estrogen with menopause increases osteoclast activity resulting in more significant bone loss and risk of osteoporosis, low bone density that puts you at risk for fractures, and its precursor osteopenia, borderline losses in bone. Magnesium supplementation has also been shown to decrease this bone turnover in postmenopausal women with osteoporosis.
Low magnesium levels have also been associated with osteoporosis and low vitamin D levels. A study in the journal Nutrient found that improving magnesium levels in postmenopausal women also had a beneficial effect on their vitamin D levels. When 27 healthy postmenopausal women with low magnesium took magnesium supplements for two months, they not only increased their magnesium levels but also raised their vitamin D levels. About 80 percent of the women were low in vitamin D at the start of the study. The improvement is probably due to magnesium’s essential role in the synthesis and activation of vitamin D.
Boosts mood. Magnesium plays a role in the production of serotonin, a neurotransmitter that regulates mood, which may explain why magnesium supplementation has been found to help ease depression and anxiety, common issues during menopause. Low magnesium levels have been associated with a greater risk of depression and more severe symptoms, according to research. In a six-week study of 126 adults, average age 52, and with mild to moderate depression, magnesium supplements alleviated symptoms with improvements noted within the first two weeks. On average, people reported a six-point decline in depression based on a 27-point questionnaire and a four-point reduction in anxiety based on a 21-point questionnaire. Some research has even found improvements in less than a week.
Unlike a sedative or anti-anxiety medication, magnesium is milder, but often effective. Kasianchuk suggests, “it’s like it turns down the volume of racing thoughts, making it feel more manageable.”
Improves sleep. Magnesium impacts bodily functions that can help you get a better night’s sleep. It’s involved in regulating your circadian rhythms, your body’s natural clock, that affects your sleep-wake cycle. It interacts with neurotransmitters that play a critical role in sleep regulations. It appears to increase melatonin, a hormone that regulates your sleep cycle, and magnesium can have a relaxing effect on the body, which helps facilitate sleep. When 23 older adults with insomnia took magnesium supplements for eight weeks, they fell asleep faster, woke up less throughout the night, and slept longer, resulting in an overall better quality of sleep, compared to a control group, according to a study in the Journal of Research in Medical Sciences.
Protects your heart. Magnesium is essential for healthy heart rhythms. Low levels of magnesium have been linked to irregular heartbeats known as arrythmias and atrial fibrillation (afib). This common heart rate disorder that causes the heart’s upper chambers to quiver and increases your risk of stroke and heart attack. In a small study, some postmenopausal women who were consuming a low-magnesium diet experienced afib and heart flutters within two months. Following supplementation, the symptoms quickly resolved. Your risk of heart disease, the leading cause of death in women, also increases if you’re not getting enough magnesium.
Magnesium also impacts key risk factors for heart disease, such as hypertension and diabetes. Based on research, people with adequate levels of magnesium appear to be at a lower risk for these diseases compared to those with low magnesium levels. Along with protecting against these diseases, magnesium supplementation also appears to improve these conditions. Several meta-analysis have found that magnesium can lower systolic blood pressure (the top number) by up to four points and diastolic blood pressure (the bottom number) by up to three points. The improvements were even greater when magnesium was combined with antihypertensive medications, 19 points for systolic and 11 points for diastolic. Magnesium also plays a role in regulating blood sugar. In a review of 18 studies on people with diabetes or people at high risk for diabetes, magnesium supplementation improved blood glucose levels and insulin sensitivity.
The first step to increasing your magnesium and getting all of its amazing benefits is to eat more foods that are high in magnesium. Here are some good choices to make a part of your daily meals.
While magnesium is plentiful in a wide variety of foods, it can be difficult to get enough from diet alone, especially as you age. Only about 30 to 40 percent of the magnesium you get from food is absorbed by your body, which is why it is wise also to supplement. The recommended daily intake for magnesium is 320 mg. While high doses of magnesium, don’t seem to be a problem because your kidneys will excrete any excess, too much could lead to diarrhea, nausea, and cramping. To be on the safe side, keep your intake to no more than 350 mg.
Magnesium supplements come in a variety of forms, so it can be confusing to figure out which one is right for you, and some forms can cause unpleasant side effects. “When I tried magnesium for insomnia and muscle cramps, it worked well, but it wasn’t easy on my sensitive GI tract,” said Tracy P. “I was reluctant to take it every day until my doctor recommended magnesium glycinate. My muscle cramps have subsided. I’m sleeping well, and I don’t have to compromise with an upset stomach to get enough magnesium.”
The forms of magnesium that seem to be best absorbed by the body to raise your magnesium levels with fewer gastrointestinal symptoms like diarrhea include, glycinate, lactate, and malate. Magnesium glycinate seems to have a calming effect, making it particularly helpful for other menopause symptoms including anxiety, depression, stress, and sleep. Magnesium malate may help with symptoms of fibromyalgia and chronic fatigue syndrome, but more research is needed to confirm this. Other well-absorbed types that can have a mild laxative effect are citrate and chloride, which may be helpful if you have constipation.
Magnesium oxide isn’t well absorbed, but it is an effective treatment for constipation and other digestive problems like heartburn and indigestion, and some research shows it may be helpful for migraines.
Whatever type of magnesium supplement you choose, speaking with your doctor or a Gennev Dietitian about your symptoms may reveal additional remedies and evidence-based treatments that will make your menopause transition more manageable.
The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Are you getting enough fiber? Chances are, you are not. National consumption surveys indicate that only 5% of Americans meet their daily recommended grams of fiber. And even if you understand the benefits of fiber in your diet, you may not know how much is ideal for you each day, or which foods are the best sources.
Fiber covers all the bases for good health. It helps you maintain a healthy digestive system, supports heart health, helps to lower the risk of diabetes as well as certain cancers, is key to an optimal gut microbiome, and aids weight management. There are two types of fiber we can get from food, and we need both types: soluble and insoluble. Here we break down both types of dietary fiber, why they are important and how you can get them in your diet.
Taking a fiber supplement may seem like an easy way to hit that minimum daily fiber goal of 25 grams, but eating your fiber from whole foods provides a greater benefit for overall health due to the other nutrients from the food itself (see superpower #6 above). Fiber is best utilized by the body when we consume it via whole foods. Fiber-rich whole foods are typically easier to digest than a fiber supplement, which can result in abdominal bloating and gas for some people. Be mindful that the supplement ingredients greatly vary from one supplement to another, and most supplements are a combo of soluble and insoluble fiber coming from psyllium husks, inulin, acacia, apple or even guar gum. For most there is little harm in taking fiber supplements, typically in a powder form, but these are best used as a supplement, not a replacement for fiber-rich foods.
If you use a fiber supplement, here’s a few things to keep in mind:
Gennev dietitians frequently recommend the following products to their patients who are seeking to supplement some of their daily fiber:*
Another idea for a “natural” fiber supplement is a Fiber Flax shot (bonus phytoestrogen with the flaxseed)! Simply take 1 Tablespoon ground flaxseed (also called flax meal) and mix this into a few ounces of water. Give it a stir and toss it back. 3 grams of fiber down the hatch!
We know the goal of 25 grams of dietary fiber per day may sound tough, but it IS possible to reach with a little effort. Try these quick and easy ways to boost fiber in any meal:
Breakfast:
Lunch:
Snack:
Dinner:“
Registered Dietitian Nutritionists are experts in helping their patients analyze their nutrition intake, fiber included. And when you make some key lifestyle choices in menopause, it can have a lasting effect on your health as well as provide symptom relief. Gennev’s integrated care provides patients access to experts in menopause lifestyle change management. We help women thrive in menopause through prescription and natural remedies, nutrition, fitness and mindfulness practices. Schedule a one-on-one virtual visit to create your personal wellness plan.
*Gennev is not affiliated with and does not profit from any mention or sale of these products.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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The clock strikes 4 pm. You’re exhausted from the day and the to-do list isn’t growing any shorter. Your mood isn’t ideal either. You feel irritable and losing patience with everything and everyone around you. Before you realize it, you may be stress eating. You’re opening the fridge, scouring the shelves for a quick snack. Or maybe you’re grabbing a latte and a brownie because you’re starving and dinner is too far away. It’s also possible you’re elbow-deep in the bag of chips and have no idea how long you’ve been standing at the kitchen counter eating them mindlessly while scrolling on your phone.
If any of these scenarios resonate with you, you’re not alone. Eating when feeling or experiencing stress is a very common form of “emotional eating.” Gennev Registered Dietitians agree, most of us are emotional eaters to some extent and stress is a very common trigger of over-eating. There is a myriad of reasons (or triggers) for emotional eating, and they may be tied to both good times and those that may be more challenging. For example, some of us overindulge during happy celebrations, and may use food as a reward. We may also find that we eat when we are bored, or perhaps we wish to avoid that lingering task. We also may find we when we are tired, sad, anxious, and of course when stressed!
Gennev RDN Jessica Gingrich says that “stress eating is a very normal, human thing to do and it is not related to being weak. This is a habitual behavior and neurological response designed to soothe your body and mind in response to overwhelming stress which includes everything from physical pain to mental stressors.” So, we eat when stressed because well… it’s how our body looks out for our survival! That’s why those potato chips are more appealing at 4 pm when the end of the day stress kicks in!
Let’s be honest, midlife can be challenging to say the least. Women in their 40’s and beyond may find themselves coping with changes in their careers, navigating new relationships with partners, aging parents, and extended family not to mention this ever-changing world. And then you throw in this thing called menopause! It’s very normal for women to use food as a coping mechanism for managing their individual life stressors.
“With stress eating, your body/brain/physiology has good intentions, believe it or not, to help you at this time. Eating may feel like it’s the only coping mechanism accessible to you and that is OK. In recognizing this -and what you are doing- it may become easier to have a different outcome next time.” – Stasi Kasianchuk, RDN, Gennev Director of Health Coaching
Another common scenario is when women are feeling the combination of stress and fatigue from poor sleep. This is a perfect recipe for triggering stress eating, which may lead to a vicious repetitive cycle of over-eating. When you recognize that you’ve mindlessly consumed food for comfort, you may then feel shame and anxiety, which in turn, can result in you reaching for food yet again for comfort.
During acute, short-term or temporary stress, the hormone adrenaline suppresses the appetite so you’re likely LESS hungry. But while under chronic, long-term stress, cortisol (the body’s main stress hormone), increases. The elevated levels of cortisol may result in increased food cravings, particularly those high in sugar, fat, and salt. This also explains why sweets or salty, crunchy, carb-heavy foods are often more desirable. Hellllllo caramel and cheddar popcorn!
Practicing self-compassion and being curious about your stress eating, rather than critical, is a great place to start. Remember, stress eating is a normal stress response – you didn’t do anything “wrong”. Getting curious about your own experience with stress eating, whether in the past or the next time it happens, can help you identify the root cause or triggers, and therefore find more effective strategies to change your response to stress in the future.
These self-reflection questions can help you identify your individual triggers:
While eating is one way to respond to stress, exploring other options to relieve stress can provide a better approach to long term support:
When you work with Gennev, you will have access to experts in menopause lifestyle change management. We help women thrive in menopause through prescription and natural remedies, nutrition, fitness and mindfulness practices. Our nutrition experts are here to listen and come to every patient appointment without judgement or preconceived notions. They bring a compassionate view and aim to focus on the root cause of your stress, and will not shame the response anyone has with food. As Registered Dietitians, they will take a close look at your day-to-day eating patterns and partner with you to determine the best approach to creating more peace and less stress with your food and body.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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It’s highly likely you’ve heard of collagen by now. It’s a supplement that is trending in the marketplace, and can be found just about everywhere these days. But what is collagen exactly, and is it a valuable supplement especially for women in midlife and menopause? We’ll break it down here.
Collagen is the most abundant protein in the body and it is found in the fibrous connective tissues that hold the body together (skin, tendons, ligaments and even bone). The body naturally produces collagen but this process greatly declines as we age. It typically slows down even more during and after menopause.
The Cleveland Clinic reported that while you can’t measure your collagen level, you can tell when it’s on the decline. Your skin may develop wrinkles, your joints and muscles may feel more stiff and less flexible, and you may even experience gastrointestinal problems due to the thinning of the lining of the digestive tract.
Collagen is naturally present in the muscle and connective tissue of animals, so when we consume any form of meat (or egg whites too), we are eating collagen in its most natural form. There is no such thing as vegan collagen because collagen is not naturally present or produced in plants. However, the amino acids needed to produce our body’s own natural collagen can come from any protein source (meat, cheese, quinoa or beans). When we consume collagen from food, our digestive system breaks it down into collagen peptides (groups of amino acids) so it’s easily absorbed and utilized where it’s needed in our bodies. However, today collagen is being added to food products, protein powders and even as capsules.
Supplementing collagen sounds like a simple solution, but it can get tricky. Our bodies need collagen broken down into collagen peptides to reap the benefits. You will find that most collagen supplements are hydrolyzed, meaning they are broken down into peptides, or small chains of amino acids. The collagen peptides are used as building blocks to make our own collagen and protect the collagen that is already there and naturally occurring.
Because our natural collagen production declines as we age, women may benefit from using a collagen protein powder supplement in addition to eating a protein-rich whole foods-based diet. For women in their 40’s, 50’s and beyond, it may be worth trying a collagen supplement consistently for a minimum of 6 months to see if they experience any positive effects related to joint pain improvements, changes in body composition, or noticeable changes in the appearance of their skin, hair or nails. Women with a higher risk of bone loss may want to try a collagen supplement (partnered with strength training) as a safe and potentially helpful aid in mitigating bone loss.
So you may be asking yourself if a collagen supplement is the magic ingredient to help you fight aging skin, build muscle mass or remedy aching joints. The truth is, it may help, but the jury is still out on its magic power.
If you struggle to consume adequate protein (most women need approximately 50 grams per day at a minimum, and more if highly active), using a protein powder with collagen may assist in reaching that daily protein goal. However, protein needs can vary greatly depending on body size and activity level, so it’s best to understand your individual needs. A Gennev Registered Dietitian can help you understand your personal protein goals.
Most of the studies on collagen thus far are small and limited. There is convincing research that shows collagen supplements, especially when taken consistently for 6 to 12 months and combined with strength training, may support natural collagen production, bone density and body composition. It’s also important to note that the improvements seen in several of these studies may simply be related to the participants consuming adequate protein and a whole foods-based diet for an extended period of time.
There is no doubt that consuming protein and benefitting from naturally occurring collagen in food is the most bioavailable for our bodies. We advocate getting the most nutritional “bang for your buck” by using real, whole foods. But if you choose to supplement with collagen, the best products to seek out will contain hydrolyzed collagen (and most will) and consist of only natural, non-synthetic ingredients.
There are three main types of collagen found in supplements that you will want to look for:
There is still limited research on the exact type and optimum amount of hydrolyzed collagen to take, but finding a supplement with multiple collagen types is thought to be most beneficial. You will want to steer clear of collagen protein powders with other additives such as artificial sweeteners, colors or flavors. If you are seeking a brand to explore, Gennev Health Coaches suggest Vital Proteins.* It is widely available both online and in retail outlets. *Gennev is in no way affiliated with or receives any compensation from Vital Proteins.
When it comes to the source of the collagen, there are two popular options: marine (from fish) and bovine (from cattle). The main difference between these two sources is the density of protein per scoop. Typically, the marine collagen will be lower protein per scoop as compared to bovine. However, both are absorbed the same and offer the same potential benefits. For those women who avoid eating beef, marine collagen may be a good option.
There is no such thing as true vegan collagen but rather collagen “builders” from plant sources.
The short answer is no. If individual protein needs can be met through food, a protein powder supplement in addition to collagen supplement is likely not necessary. However, if you are using a protein powder, it can’t hurt to find one that contains collagen as a part of the protein source.
Navigating your nutrition and supplement needs in menopause can be overwhelming. As part of Gennev’s integrated menopause care, a Registered Dietitian Nutritionist can help support your changing body from the inside out with a personalized wellness plan.
The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Did you know that stress is doubly hard for menopausal women, often compounding symptoms? A Gennev survey revealed that 92% of women reported more stress on top of menopause-related anxiety in 2020. And 45% of the women surveyed shared they were struggling more than they ever had. They sighted working from home, loneliness and isolation, financial burdens, caring for elderly parents and helping their children manage remote schooling as key factors.
Even though COVID-related restrictions have lessened since that study was completed, stress continues to impact women’s moods and wellbeing. And snappy communication and short-tempered flairs remain among symptoms our patients continue to report.
If you are experiencing moodiness and quick-tempered outbursts more than you would like to admit, Gennev’s Health Coach team offers five suggestions that may help smooth out some of those sharp edges.
If none of these tips work for you, or you find your quality of life is being impacted by mood swings, book a virtual visit with a menopause specialist to help you determine if hormone fluctuations are a contributing factor. They will help you find the treatment options that are best for you.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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While menopause is a normal and natural part of aging for women, many of us have no idea what to expect as we approach our post-reproductive years. And many symptoms that can accompany menopause, along with their impact on our bodies, minds and emotions, can leave even the strongest woman feeling alone. Because the topic of menopause was, and is, still widely considered “taboo” or “off limits” for our mothers, and our mother’s mother (and so on), many of us find ourselves part of a tribe of women lacking the passed-down knowledge that could make all the difference for how we approach this inevitable time of our lives.
One of the most powerful aspects of the Gennev brand is the community of women who gather with us, finding common ground with other women through shared experiences, offering advice and gaining support from someone who “gets it”. We have made it our mission to educate women about menopause. Our wish is that women will be part of the change, and help us pass on menopause knowledge to future generations.
We asked the Gennev community what advice they would share with younger women about what to expect in menopause. Below are their responses.
“First of all, it is important to talk about strange symptoms you are experiencing. Ask questions, do not be ashamed and see a trusted GP that will help you through it. Be brave and know that you are not alone”¦” Mauricia B, 48 Perimenopause
“Menopause is NOT just about hot flashes. There are a lot of symptoms to consider that can impact your long-term health during perimenopause and menopause. I started experiencing perimenopause at age 43 and left it to fester until it was unbearable at age 49. I wish I had taken it seriously while I was knee-deep in perimenopause.” Valerie W, 58, Postmenopause
“Menopause is so much more than just not having a period. It involves the mind and the body and the changes are different for everybody. It’s important to take very good care of oneself, eat properly, continue to move and exercise and to keep the brain active. I would recommend trying the least invasive things first to relieve uncomfortable menopausal symptoms. If that doesn’t work then try hormone replacement therapy and keep checking in with yourself. It helps to discuss menopause with other women that are going through or who have been through similar circumstances.” Terry C, 56, Postmenopause
“It’s a natural progression in the life of a woman. Learn as much as you can in your thirties so that you’re prepared and aren’t overwhelmed by the changes that will take place physically, mentally, and emotionally. Talk to other women about their experiences if they’re open to it.” Anonymous, 63, Postmenopause
“It creeps in on you and starts earlier than you might expect”¦!” Anonymous, 49, Perimenopause
“If you have an OBGYN, expect to explore a gynecologist with specialty in menopause. Doctors are never taught menopause. And they themselves don’t know very much about it for themselves. Don’t expect the doctors to have the answers. They don’t. Mine told me I was crazy – what I’m experiencing is due to stress, travel, work, etc. Not perimenopause even though I knew in my gut that this wasn’t just life circumstances and choices. It was a shift in my body make up. Trust your intuition.” Anonymous, 46, Perimenopause
“Hormones havoc the lives of women to such an extent that we find no road, but stay calm, till the symptoms subside on their own – it might take years of our life, nothing is in our hands except the lifestyle changes and positive approach towards the transformation we have.” Anonymous, 50, Postmenopause
“Don’t suffer with symptoms; blood tests do not give the full picture; arm yourself with information.” Anonymous, 45, Perimenopause
“It has helped me to just dive into learning about it. I’m also reminded of the quote that goes something like “the only thing certain in life is change”. I’m working on embracing and finding the positives in the changes. For me, getting to this stage of life means I have a lot more freedom and options of how I spend my work time and free time. That’s definitely a positive aspect of all of this!” Anonymous, 42, Perimenopause
“Expect that you will probably be in perimenopause long before you think you are, and that even if you have a female doctor, they might not be able to give you the correct or all the information you need. They may not know any better of what is happening to you. So, READ whatever you can about perimenopause, menopause, etc. Don’t be afraid to talk with your friends. I’ve found that when I bring up what I’m going through, so many of them are willing to open up and seem almost relieved to have someone else to talk to. You’re not alone!” Lisa H, 50, Postmenopause
“Expect! I’d tell all start now! Ask your mother and also if you have a grandmother, your aunts. Plain as can be I say look for reputable menopause research.” Ginny K, 63, Postmenopause
“Totally natural process but there are so many different ways each woman goes through it. For me having a close friend also going through it helps. We talk to each other about it also.” Annalise S, 46, Perimenopause
“Expect your body’s “normal” patterns to change – some changes will be annoying and frustrating and some will be a relief. Don’t freak out but do check in with your doctor because there might be something else exacerbating your symptoms. Embrace the transition from being the fresh-faced newbie into being the mentor who can give wise guidance. You have a lot to offer the world even if no one else is validating that right now. Your creative energy may shift in a new direction and that is okay. It’s okay to stop chasing youth and embrace your scars, and grey hair, and laugh lines – let your character show.” Angela S, 47, Perimenopause
“Everyone’s body is different and will experience different symptoms. When you feel like you’re at your ropes-end, press forward with all you got.” Anonymous, 43, Perimenopause
“Read, learn, discuss with those who you know who have experienced it because it WILL happen to you.” Jennifer F, 53, Perimenopause
“It is different for everyone. You are unique and need to know yourself and your body. Reach out for help. Hormones are real. They do run our lives ….. :-)” Lisa J.B., 53, Perimenopause
“Hot flashes are no joke, so dress in layers. And, don’t be ashamed or afraid to talk about it. Menopause was always something I thought of happening when I’m “old” but at 52 I’m not old at all. I’m healthy, vibrant, fun & fun-loving. I’m strong and sexy and smart. It can certainly be a bit of a roller coaster, but talking about it, sharing your experience and finding some humor in it can all be healthy and therapeutic in managing it. And the more we, as women, talk about it the more it’ll become “normal” vs taboo or something that signals “old age”. It’s just a stage that we all go through. And the best part? Never having to worry about your period again. You can wear whatever you want, white pants and all, whenever you want! Not gonna lie though, I’ll be glad when the hot flashes are over…” Erin E, 52, Postmenopause
“Expect your journey to be your own. Expect to get help so demand it. Expect to be amazed and empowered by the women you’re in it with!” Jenn K, 50, Perimenopause
“I would advise to expect a period like your teenage years with a lot of hormones imbalance so I would advise them to get ready early as possible with lots of information to be able to prepare your body and your mind, and don’t think of menopause as a taboo because it doesn’t represent the end of our life or something to be ashamed of. And I really hope that soon GPs could be more knowledgeable about it and be more supportive because we really need it.” Orietta F, 52
“Read all you can about it. It’s been really rough for me, but knowledge has helped me know how to help myself.” Paula C, 50, Perimenopause
“Be aware that any physiological and/or psychological changes from your mid 30s could be hormone-related. The symptoms of perimenopause are so wide-ranging and vary from woman to woman but, certainly, if you were previously a happy, optimistic person and suddenly realize you are feeling low and/or anxious for no particular reason, this could be a sign that things are starting to change.” Louise S, 44, Perimenopause
“Take extra good care of all parts of yourself. Emotionally, physically and spiritually. Address underlying issues, don’t let things be swept under the rug.” Tanya C, 53, Perimenopause
“Don’t dread it, but instead inform and arm yourself with information and stories from other women. Women don’t need to suffer; there are so many ways to feel really amazing in your body. This time of life is too precious not to live to your fullest.” Jill A, 47, Perimenopause
“I was afraid to talk about it. My kids were in their late teens and early twenties, every time the “M” word came up they would tease and joke about it excessively. I would not talk about it, but I finally got fed up and told them it was hurtful and isolating. That changed the entire concept of menopause for all of us. I did not want to be “old” enough to be perimenopausal! Acceptance made the process so much easier.” Dana H, 52, Postmenopause
“Find someone supportive to talk/cry/laugh with. My sister and I lean on each other.” Lisa C, 57, Postmenopause
“Be good to yourself, even though it’s hard, embrace the changes in your body and try to deal with relations issues as best you can before you are officially in menopause. I found the things I didn’t deal with before in my life came at me bigger and worse than ever. Really had to cut some ties this year, grieve a lot and make time for myself to stay as calm as possible.” Laurie C, 59, Postmenopause
“It can start as early as your 30’s. Talk with your mother/aunt/grandmother about the issues they experienced. Educate yourself and empower every young woman to do the same.” Deborah B, 57, Postmenopause
“When you start to experience symptoms that aren’t “you” – brain fog, irritability, low energy, mild depression, increased anxiety, wonky periods – don’t let your provider tell you: “You’re too young to be experiencing perimenopause.” Go online and search for a provider that specializes in menopause symptoms and treatment, because you’re going to need her expertise for the next decade or more. Starting early will mean you’re not caught unaware and alone in the journey every woman takes. You will have education and support.” Dessie, 51 Perimenopause
Join us in being part of the change! Share these 28 responses along with your own menopause experiences with the younger women in your personal community. We all menopause better together!
There are over 34 symptoms that women experience throughout menopause. From hot flashes, weight changes and sleep disturbances, to vaginal dryness, mood swings and fatigue, hormonal shifts are something you can expect in menopause! There’s no need to grin and bear the symptoms of menopause. Gennev’s board-certified OB/GYNs specialize in menopause and will help you understand your symptoms and find relief with prescription or natural therapies that are right for you.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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When we asked women this past year what they knew about menopause before starting their own journey, their answers were overwhelmingly, “not much”. Beyond hot flashes and night sweats as well as no more periods, many women were unaware of what to expect, and were caught by surprise by the widespread impact on their bodies and emotions. One woman commented that she thought menopause was something that “just sort of happened”. “¯She shared, “I guess like when I got my period for the first time – it started without warning. So [I thought my periods] would just stop, and there would be much rejoicing.”
We followed up with the question of what surprised them most about menopause. And their answers were just as unique as the experience of menopause is to every woman. While the majority of respondents answered that they suffered with multiple vexing symptoms, we were delighted to hear it wasn’t all bad. Some women are also finding the silver lining in this transitional stage of life. As one woman put it, “Menopause isn’t just one thing, but many experiences. And it doesn’t have to mean that I’m old or past my prime. I can still feel good and vibrant and have energy. Weight gain isn’t inevitable and CAN be controlled. I can build endurance and strength if I carve out the time. And I’m worth the effort. That said, the inability to sleep soundly and consistently has been the hardest and most frustrating aspect of menopause.”
Women learn from other women’s experiences. And feeling like you are not alone in menopause can be very good for your emotional health. Here are 25 surprising things women shared they have experienced with menopause.
Your menopause journey is as unique as you are. And while some symptoms are more common than others, our integrated menopause care team is trained to support you through them all. Join the 94% of women who have found relief in menopause by visiting with a Gennev board-certified OB/GYN who specializes in menopause.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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The Mediterranean diet is more of an eating style than a diet. It incorporates a variety of whole, nutrient-rich foods that provide the nourishment important for promoting heart health, reducing inflammation, stabilizing blood sugar, managing weight, and more. There are no strict rules for the Mediterranean diet, as it is based on the traditional foods and eating style that people eat in countries bordering the Mediterranean Sea (including France, Spain, Greece, and Italy). Since many people find themselves unsure of how to get started with the Mediterranean diet, we’ve broken down the basics below. One key to keep in mind is that the less processed and more whole a food is, the more likely it is to fit into the Mediterranean style of eating.
Create a colorful plate. Brightly colored vegetables and fruits provide many of the benefits found in the Mediterranean diet. We also eat with our eyes, so see what you can do to have at least five bright colors as the main part of your meal.
Choose fish more often as your animal protein source. Chicken, turkey, eggs, cheese and yogurt are also excellent sources of lean protein, but most of us don’t consume an optimal amount of omega-3s from our food which is what fish can provide. .
Include plant-based proteins. Lentils and beans are fabulous sources of protein and fiber. Enjoy hummus made from chickpeas or a lentil soup a few times per week.
Prioritize healthy fats. Unsaturated fats from fresh salmon, nuts, and seeds provide nutrients that can support the body’s ability to manage inflammation. In addition, these foods are also a good protein source. Olive oil is a main staple in the Mediterranean diet. Use this to prepare salad dressings, marinades, and to cook with.
Go for whole grain. Whole grains such as quinoa and brown rice provide more nutrients, fiber, and protein compared to simple and refined grains. These can also be prepared easily in a large batch and added to meals throughout the week such as a salad for lunch to bring to work or a way to round out a dinner.
Don’t skimp on flavor. Use fresh herbs, garlic, lemon juice, salt, and pepper for flavor. These simple, fresh, and nutrient-rich ingredients can really pack a pop of flavor and offer anti-inflammatory benefits that often go unrecognized.
Vegetables and Fruits as Aim for half of your plate to be filled with fruits and vegetables
Whole Grainsas ¼ of your plate should consists of whole grains
Lean Proteins (animal or plant) as ¼ of your plate should consist of healthy protein
Animal Protein as strive to eat fish or seafood at least twice per week, and include a protein source with all meals and snacks
Plant protein
Healthy fats as add the following as a condiment to meals as or as part of the preparation
Dairy as if tolerable, aim for 2-3 servings per day
Healthy snack options
You can start eating Mediterranean by swapping in foods that better align with this pattern for foods that don’t with your meals each day, and before you know it, it will become a healthy way of life.
Remember to drink plenty of water throughout the day (aim for half your body weight in ounces). And while red wine is an acceptable part of the Mediterranean diet (only one glass per day), we recommend considering imbibing less frequently.
The Mediterranean diet offers a no-nonsense way to nourish your body as well as protect your health for the long-term. And best of all, once you know the principles of the Mediterranean diet, you can modify your eating in a way that works for you, and focus on the foods you love.
Creating healthy eating habits can seem daunting. But don’t let that stop you. Access the expertise of our integrated care team who are specially trained to help you make lifestyle modifications that support your body in menopause. They will create a personalized wellness plan based upon your needs, as well as be your companion on following through.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Perimenopause (the time leading up to menopause) typically begins for women sometime in their 40s. This is when you may begin noticing menopause symptoms including hot flashes, interrupted sleep, lower energy, and mood swings. And as women arrive at menopause (defined as when a woman has gone 12 consecutive months without a period), they may also be impacted by a slowing metabolism. Menopause brings with it many bodily changes, but a well-balanced diet and nutrition can help support you on your journey.
Through the menopause transition, hormones (primarily estrogen and progesterone) are fluctuating as they slowly decline. These changes create a new physiological environment for the body which has metabolic effects that influence how the body metabolizes food. Consuming a well-balanced diet is key for optimizing health throughout all stages of life, but during menopause it becomes even more important.
“The changing hormones of the menopause transition create stress on the body, albeit a normal natural stress, it is stress nonetheless. Being intentional about optimizing your nutrition during this time can support your body through managing the stress of the hormone changes. By giving your body this support, a reduction in symptoms can occur in the short-term and overall health can be supported in the long-term.” –Stasi Kasianchuk, Registered Dietitian Nutritionist, Exercise Physiologist, and Certified Specialist in Sports Dietetics
Stasi Kasianchuk, a registered dietitian nutritionist, and Gennev’s Director of Health Coaching, shared with us key nutrition recommendations for women in menopause that will support the body through the transition and optimize health outcomes now and into the future. Stasi suggests that first, it’s necessary to examine our relationship with food. “At times in our life when our bodies change in ways that feel outside of our control it can be tempting to see food as the enemy and want to restrict or limit your intake.” Stasi recommends, “During the menopause transition, when your body is already managing the stress of changing hormones, restricting calories can further exacerbate the stress response resulting in undesirable consequences. Establishing a positive relationship with food by focusing on nourishment and support, can be helpful to get the most out of the following recommendations.”
Rather than low carb or no carb, focus on strategic carb. Estrogen influences carbohydrate metabolism, so as estrogen levels change during the menopause transition, so does the way the body uses carbohydrate. The body’s ability to respond to insulin secreted in response to carbohydrate consumed also decreases and can lead to increased blood sugar levels. This does not mean you need to eliminate all carbohydrates, in fact that will have the opposite effect and typically exacerbates undesirable blood sugar spikes. Strategically approaching your carbohydrate intake with the majority of these coming from fruits, vegetables, and wholegrain sources can help to meet your carbohydrate needs and support an optimal blood sugar response. Refined or simple carbohydrates can certainly be enjoyed, as this is part of having a positive relationship with food, and also make a great fuel source prior to exercise, especially high intensity training.
Prioritize protein. Most women are not aware that protein needs increase during peri and post-menopause. Having adequate protein from food is important to provide the body with the building blocks to support muscle mass which naturally declines during this phase of life. Aiming for 20-25g of protein with each meal and especially after resistance training and high intensity interval training (HIIT) can help to mitigate muscle loss. While all foods containing protein are beneficial, protein foods which contain the amino acid leucine are particularly helpful for stimulating muscle growth. These foods include eggs, beans, legumes, chicken, salmon, brown rice, and chia seeds.
Fats are your friend. The hormonal shifts during peri and post menopause allow the body to better utilize fatty acids. The key here is to prioritize fats from unsaturated sources, especially those containing omega-3s such as salmon, sardines, walnuts, and flax, hemp, and chia seeds. These support brain and heart health and help the body manage inflammation.
Think in color. Focusing on eating a variety of colorful foods typically results in eating more fruits and vegetables which offer fiber and nutrients to help the body better manage inflammation which can increase with the changes in estrogen and progesterone. The hormonal changes during peri and post menopause can also influence the gut microbiome. Women may experience changes in digestion as a result. Supporting the gut with a variety of plant sources of fiber not only supports optimal digestion, but also promotes satiety, lower levels of blood cholesterol, and stabilize blood sugar. All of which are also altered when hormone levels start to shift.
Bone support. While dairy foods can certainly support bone health, they aren’t the only foods that provide bone building nutrients at a time when bone formation is no longer occurring. A combination of foods containing calcium, vitamin K, magnesium, vitamin D, and protein synergistically can support maintaining bone. These foods include dairy products, tofu, nuts, seeds, leafy greens, and plant and animal sources of protein. If you have limited exposure to the sun, you may benefit from supplementing with at least 2000 IU of vitamin D per day (check with your doctor to confirm your needs).
Take note of symptom exacerbators. Perimenopausal symptoms such as hot flashes, night sweats, sleep disturbances, anxiety, and mood swings are some of the symptoms that can be exacerbated by certain foods. These include refined carbohydrates/simple sugars, caffeine, and alcohol. Pay attention to your symptoms when you consume these foods or beverages. If you notice your symptoms getting worse it doesn’t mean you have to eliminate these items, but a modification to your intake may help you to feel better.
Implementing these nutritional strategies along with making time for daily physical activity will not only help relieve symptoms, but will support your overall health throughout the menopause transition and beyond. If you need additional guidance in developing a healthy diet in this stage of life, our menopause specialists can be a great resource for creating a personalized plan that supports your body’s changing nutritional needs, relieves symptoms, and optimizes your health for the long term.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
Just as injury causes inflammation, eating the wrong foods can irritate our bodies and cause oxidative stress and chronic inflammation. Inflammation in our bodies can show up as joint pain, muscle aches, skin irritation and more. And chronic inflammation plays a role in nearly every major illness, including cancer, heart disease, Alzheimer’s disease and depression.
One of the most powerful ways to fight chronic inflammation is by following an anti-inflammatory style of eating. By eating anti-inflammatory foods, you may help reduce inflammation and improve symptoms of some common health conditions.
An anti-inflammatory diet is not a specific diet you will follow. Instead, it’s a way of eating that emphasizes plants for their fiber, vitamins, minerals, and phytochemicals and encourages foods that are closer to their natural state (not processed).
Making even small changes to you diet that you know you will stick to, and building from there will go a long way to helping you practice an anti-inflammatory style of eating.
When you practice an anti-inflammatory lifestyle, you will know it’s paying off when you start feeling better. There are many ways your body may respond, but you may begin by noticing:
Eating a healthy diet supports your body against inflammation and disease as you age. If you need some guidance on how to incorporate these foods into your diet on a regular basis, consider working with our integrated care team who are experts in supporting women in menopause. They will help you create a personalized plan that will optimize your nutrition and other lifestyle factors, as well as offer the support to create healthy habits for the long-term.
What foods should you eat in menopause? This is a common question we get here at Gennev- and for good reason! Let’s face it, nutrition can be confusing. We all come across many different opinions and news from so many sources, so our team of health experts has done some digging for you, and offers our targeted recommendations.
Protein: Our protein needs go up in mid-life as extra support is needed to maintain muscle mass, mobility, metabolism, and our immune system. How much protein should you include each day? This can vary from person to person, but a general guideline is to aim for 20 to 25 grams per meal and 10 to 15 grams per snack.
Chicken, turkey, and fish are all good sources of lean protein, or you may choose legumes, grains and even spinach. Plus, we like Greek yogurt for a high protein breakfast or snack option that has the added benefit of being high in calcium. When selecting Greek yogurt, choose a product that is lower in fat and added sugars. You can add in your own berries for flavor.
Prebiotics & Probiotics: Research is finding that our gut health extends beyond digestion to other areas of our health and wellness including metabolism, nervous system regulation, and endocrine system function. The hormonal changes that occur during menopause have even been found to change the bacterial make-up of the gut microbiome. These shifts make it important to include prebiotic and probiotic foods to support having a diversity of beneficial bacteria within your gut.
You are already adding pre-biotics to your diet when you include more fruits, vegetables such as bananas, onions, garlic, leeks, asparagus, artichokes, beans and whole-grain foods to your meals. And including fermented dairy foods like yogurt, kefir and certain cheeses, often contain live cultures which may act as probiotics. Other fermented foods that may provide benefit (but more studies are needed) include sauerkraut, kimchi, miso and tempeh.
Phytoestrogens: Phytoestrogens, found in flaxseeds and soy-containing foods, may have the potential to support a reduction in menopausal symptoms for some women. However, all women can benefit from the plant-based protein and fiber these foods contain as a way to support heart health, which is an important focus point in menopause as estrogen naturally declines. Aim for 2 to 3 servings of high quality soy foods such as tofu, tempeh, or soy milk and 1 to 2 tbsp. of ground flaxseeds daily: consider adding flax to cereal or yogurt or blending in a smoothie.
Anti-inflammatory foods: An anti-inflammatory diet emphasizes plants for their fiber, vitamins, minerals, and phytochemicals and includes foods that are closer to their natural state (not processed).
To get started with an anti-inflammatory diet, the simplest way is to include a rainbow of colorful fruits and vegetables each day for antioxidant support and protection. You may be surprised that you can find one or two creative ways to get those fruits and veggies into your meals such as adding spinach to your scrambled eggs or kale to a smoothie. You can also try adding cauliflower rice to your regular rice for an added boost of nutrients and fiber.
Calcium-rich foods: Bone health is very important to consider in menopause, and calcium will help protect your bones. The recommendation is to aim for 1200 mg per day, which can sometimes be hard to do through food alone. When you think of calcium-rich foods, dairy products like milk, cheese and yogurt are top choices. Also high in calcium are fortified orange juice, dark leafy greens like kale and spinach, broccoli, soy foods , sardines and trout.
Proper nutrition is key to warding off disease as we age. If you need some guidance on how to incorporate these foods into your diet on a regular basis, consider working with our integrated care team of board certified OB/GYNs and Registered Dietitians who are experts in supporting women in menopause. They can create a personalized plan that addresses your symptoms, optimizes your nutrition and other lifestyle factors, as well as offers the support to create healthy habits for the long-term.
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