Can changing your diet really combat menopause fatigue?

If you are wondering whether your diet can combat menopause fatigue, then the answer is yes! Absolutely, definitely, yes! You must do it and make it your biggest priority. If I stopped there, it would make this article too short, so I’ll be delighted to expand.

What you eat matters more than you could possibly know outside of being a nutrition professional, and midlife really is when it matters most because everything you do from today onwards is creating the health you want for your future.

There really is a way of eating that can help you feel energised, alive, clear-headed and confident in your ‘menopause years’ that additionally helps safeguard your future (think reducing the risks of your developing chronic illnesses). 

You will already have heard of this diet. It’s called the Mediterranean diet. It features moderate amounts of protein, a wide range of colourful veggies and some fruits, healthy fats like olive oil, and smaller portions than you might be used to of wholegrain starches like bread, rice and pasta. 

When I’m working with my clients on a programme, this is where we start. It’s the foundation of great health. We do this before we start layering in ‘functional foods’ (foods that exert a specific effect on the body) because the over-arching strategy brings far greater rewards for your energy levels and fighting menopause fatigue than adding specific foods. 

Why is the Mediterranean diet so great for women in midlife?

Protein helps to prevent muscle loss

Eating enough protein is key for preventing muscle loss (which reduces your metabolic rate), and it’s the building block of so many things like muscle and hormones.

Protein in each meal balances blood sugar levels

Eating protein at each meal positively affects how quickly sugars (found in starchy foods like rice and pasta) end up in your bloodstream, therefore helping to keep your blood sugars stable. It’s the rollercoaster of blood sugar spikes (which are always followed by an energy-zapping dip) that keeps you feeling exhausted even when you know you’ve had a good night’s sleep.

Filling your plate with colourful veggies has benefits

First, the fibre fills you up since it activates the main satiety hormone leptin. Like protein, the fibre helps slow sugars entering your bloodstream, again having a positive effect on your blood sugar balance and energy levels.

Fibre keeps you regular

There are few more satisfying things about your health than having a good, daily clearance - I think you know what I’m talking about here. Since going to the loo is the main way your body will get rid of fat-soluble toxins and having too many toxic substances in your body can dull your mood and your energy levels, this is a big win.

Eating a range of colours brings varied health benefits

Eating a rainbow of different colours over the course of a week brings health benefits beyond vitamins and minerals. Fruit and veggies contain powerful plant compounds or ‘phytonutrients’ that are inflammation-fighting antioxidants. All the different colours work together as an orchestra to dampen inflammation that is commonly high as a result of the hormonal changes you are going through in the transition to menopause. If you’ve heard of resveratrol (found in red wine and red grapes) or beta-carotene (in orange and yellow veggies like carrots and squash), this is what I’m talking about.

Healthy fats support your health

Healthy fats are not something to be feared and do not make you fat, provided you consume the right ones. Olive oil is great for longevity and works in a multitude of ways in the body. Also on the list of healthy fats are omega-3 fatty acids, which are anti-inflammatory, hormone-supporting fats that have also been shown in multiple studies to support your mood and protect the brain.

Less healthy fats are minimised

This kind of diet minimises the less healthy fats that appear in many processed foods and the ‘nasty’ oils you might be cooking with - step away from the refined vegetable or sunflower oils and move to coconut oil, olive oil, butter and ghee instead.

Smaller portions of starchy foods impact energy levels

Eating smaller portions of starchy foods like bread, pastries, potatoes, pasta and rice (as well as any foods containing sugar) has a huge impact on your energy levels because eating larger portions of these foods, especially without sufficient protein or fibre, sends blood sugars soaring and an energy slump a few hours after is always the result. 

How nutrition and lifestyle changes can support you during menopause

Your perimenopausal body is going through a lot of change right now, and the best thing you can do is to support it with the food you eat - and also your lifestyle.

1. Increased inflammation created by oxidative stress. Omega 3 fats and colourful veggies are a win.
2. Higher risk of insulin resistance, which means your body copes less well with starchy foods. You’re more likely to have difficulty losing weight, and your risk of developing pre-diabetes or type 2 diabetes increases. You need a way of eating to balance your blood sugar levels, and a low-carb Mediterranean diet is it. Some fasting - using the principles specific to midlife women (no long fasts, finish eating earlier in the day rather than pushing breakfast into lunch) can be helpful.
3. Brain fog is a common complaint in the transition to menopause. Balancing blood sugar levels is a huge help, plus eating oily fish (and other omega-3 foods) and eggs for their choline content will make you feel like you’re winning.
4. Age-related changes in the digestive system can make you feel bloated and sluggish. Eating a range of colourful veggies for their polyphenol content can feed the good bacteria, while garlic and some herbs and spices have antimicrobial properties and can help keep ‘bad bacteria’ at bay. 

It’s a juggling act and it might well feel like ‘hard work’ to make changes that stick. I get it, but consider that not making changes will keep you feeling exhausted and in a place where even the fun stuff can seem like too much of an effort. 

If you are fed up feeling the way you do and you’re wondering whether personalised nutrition is the answer, please do reach out for support.