Menopause

Nutrition & Alcohol

This one is for the women.

As a GGS Menopause Specialist, I know menopause is much more than hot flashes. The hormonal changes that occur during this stage of life can affect muscle mass, bone density, metabolism, gut health, brain function, sleep, mood, recovery, and body composition. While menopause is inevitable, many of its symptoms and long-term health risks can be mitigated with the right nutrition and lifestyle habits.

Nutrition

Nutrition becomes one of the most powerful tools women have during menopause. What worked in your 30s and 40s often isn’t enough after estrogen begins to decline.

Prioritize Protein

Adequate protein is crucial for several reasons:

• Higher thermic effect of food (TEF): Protein requires more energy to digest and metabolize than carbohydrates or fats, meaning your body burns more calories simply processing it.
• Improved satiety: Hormonal changes often increase ghrelin (the hunger hormone) while decreasing leptin (the feeling full hormone). Protein helps keep you satisfied longer, reducing unnecessary snacking and overeating.
• Preserves and builds lean muscle mass: Muscle naturally declines with age, particularly after menopause. Protein provides the amino acids needed to maintain and repair muscle tissue.
• Supports bone health: Protein works alongside calcium, vitamin D, and resistance training to maintain strong bones and reduce the risk of osteoporosis.
• Supports immune function: Adequate protein is essential for maintaining a healthy immune system and recovering from illness or exercise.

Support Gut Health

Declining estrogen and progesterone alter the gut microbiome, often reducing bacterial diversity. This can contribute to bloating, inflammation, digestive issues, weight gain, and even mood changes.

Focus on foods that promote a healthy microbiome:

• High-fibre fruits and vegetables
• Whole grains and legumes (when tolerated)
• Fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso
• Foods rich in phytoestrogens, including flaxseed, soy, chickpeas, and lentils, which may help support hormonal balance.

Consider Supplementation

Certain supplements may be beneficial depending on individual needs and should always complement—not replace—a healthy diet.

Depending on symptoms, supplementation may help with:

• Brain focus and cognitive function
• Joint aches and pains
• Bone health
• Muscle recovery
• Sleep quality
• Vitamin and mineral deficiencies that become more common with age

Alcohol

Alcohol deserves special attention during menopause because women metabolize it differently than men, and those differences become even more pronounced with age.

Women naturally have less body water to dilute alcohol and lower levels of the enzymes responsible for breaking it down. As women age, body water decreases further, allowing alcohol to remain in the body longer and increasing its effects.

Alcohol can negatively impact menopause in several ways:

• Increased exposure of the brain and organs to alcohol may contribute to progressive brain tissue damage over time.
• Alcohol may interact with prescription medications, increasing stress on the liver and other organs.
• Many women begin drinking more during midlife as a way to cope with stress, anxiety, depression, or menopausal symptoms, often masking rather than addressing the underlying causes.
• Red wine is often touted as healthy and while it contains beneficial polyphenols, the risks associated with alcohol generally outweigh those potential benefits.
• Alcohol affects vasomotor regulation, making hot flashes and night sweats more frequent or severe.
• Alcohol lowers bone mineral density, increasing the risk of osteoporosis and fractures.
• Alcohol slows recovery from exercise by reducing glycogen synthesis, leaving less fuel available for future workouts.
• Alcohol suppresses REM sleep, reducing sleep quality even when total sleep time appears adequate.
• Alcohols diuretic effect causes dehydration, often followed by rebound water retention, leaving many women feeling thirsty, bloated, and puffy.

Continued…

In Part 2, we’ll look at why resistance training becomes one of the most important investments you can make during menopause, how to train effectively, and why nutrition and exercise work best together to preserve muscle, protect bone health, and support a healthy metabolism.

Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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