Managing Menopause Symptoms with the mediterranean Diet
Navigating menopause can be challenging, with various symptoms often emerging. Making informed dietary choices can play a crucial role in managing these changes. According to superintendent pharmacist Abbas kanani from Chemist Click,the Mediterranean diet is particularly well-suited for women going through menopause.
“The Mediterranean diet has been suggested to be the best for women when going through menopause,” says Kanani. “The diet is mainly made up of vegetables, fruits, nuts, beans and whole grains and moderate amounts of seafood, dairy and eggs.”
This dietary approach offers several benefits, particularly for women experiencing menopausal symptoms. “It offers rich anti-inflammatory properties and helps to limit intake of saturated fat and trans-fat, which is ideal for weight balance and managing belly fat,” explains Kanani.
During menopause, hormonal shifts often lead to weight gain, particularly around the abdomen. Kanani highlights the Mediterranean diet’s effectiveness in addressing this issue.“Menopause can lead to fat being stored around your waist rather than on your hips and thighs. The Mediterranean diet is a good nutritional plan to keep your hormones balanced,” he suggests.
The Mediterranean diet encourages a diverse range of foods. Fruits, vegetables, and whole grains like brown rice form the foundation, while moderate intake of fish, seafood, dairy, and eggs is recommended. This dietary pattern emphasizes reducing red meat consumption.
Women over 50 face a heightened risk of various health challenges,including menopause,osteoporosis,heart disease,and arthritis. Diet plays a crucial role in mitigating these risks and promoting overall well-being.
One dietary approach that offers numerous health benefits is the mediterranean Diet. This way of eating is linked to a reduced risk of cardiovascular disease, weight management, and a balanced gut microbiota.
The Mediterranean diet’s effectiveness in managing blood sugar levels is another notable benefit. “It helps to control your blood sugar, as well as manage your weight and control risk factors for stroke and heart, eye, kidney and nerve diseases,” said a pharmacist.
“Focus on eating foods which help stabilise insulin and blood sugar such as whole-grain bread and plain Greek yoghurt.”
“Eggs are also beneficial for regulating blood sugar levels as they are high in protein. This not only slows digestion, it also slows glucose absorption. Eating a vegetable omelette or eggs on whole-grain toast can be good options,”
Recently, a dietician also advised women on avoiding certain foods during menopause.
## Managing Menopausal Symptoms Through Diet: A Conversation with Abbas Kanani
**Archyde:** this week, we’re talking menopause – a natural transition that can bring about a range of challenges for women. While thereS no one-size-fits-all solution, diet can play a critically important role in managing symptoms. Joining us today is Abbas Kanani, superintendent pharmacist at Chemist Click, to discuss the benefits of the Mediterranean diet for women navigating menopause.
**Welcome, Abbas.**
**Abbas Kanani:** Thank you for having me.
**Archyde:** Let’s dive right in.you mentioned the Mediterranean diet as being especially beneficial for women experiencing menopause. Can you elaborate on why this is the case?
**Abbas Kanani:** Absolutely. The Mediterranean diet is rich in fruits, vegetables, nuts, beans, and whole grains, with moderate amounts of seafood, dairy, and eggs [[1](https://reverse.health/blog/mediterranean-diet-menopause)]. This way of eating naturally lends itself to several benefits that are particularly relevant during menopause.
**Archyde:** Such as?
**Abbas Kanani:** Well, firstly, it’s packed with **anti-inflammatory properties**. As women transition through menopause, hormonal fluctuations can lead to inflammation, wich can contribute to various symptoms. By incorporating foods like olive oil, leafy greens, and fatty fish, the Mediterranean diet helps combat this inflammation.
Secondly, it promotes **healthy weight management**, which is ofen a concern during menopause. The diet emphasizes whole, unprocessed foods and limits saturated and trans fats, contributing to a healthy weight balance [[1](https://reverse.health/blog/mediterranean-diet-menopause)].
**Archyde:** Those are both crucial factors for many women experiencing menopause. Are there any other specific benefits to highlight?
**Abbas Kanani:** Certainly. The Mediterranean diet is also known for its heart-healthy benefits. It can help lower cholesterol levels and reduce the risk of cardiovascular disease, which is vital for women in midlife and beyond.
**Archyde:** That’s valuable data. What would you say to someone who’s interested in trying the Mediterranean diet but feels overwhelmed by the idea of making such a significant change?
**Abbas Kanani:** I understand that feeling. Start small and gradually incorporate more Mediterranean-style foods into your diet. Focus on adding more fruits and vegetables to your meals, swapping refined grains for whole grains, and choosing lean protein sources like fish and beans. Remember, every small step counts towards a healthier you.
**Archyde:** Fantastic advice. Abbas, thank you for sharing your valuable insights with us today.
**Abbas Kanani:** My pleasure.
**Archyde:** and to our audience,remember that nourishing your body with wholesome foods can make a real difference in managing menopausal symptoms and supporting your overall well-being.
## Managing Menopausal Symptoms Through Diet: A Conversation with Abbas Kanani
**Archyde:** This week, we’re discussing menopause – a natural transition that can bring about a range of challenges for women. While thereS no one-size-fits-all solution,diet can play a critically important role in managing symptoms. Joining us today is Abbas Kanani,superintendent pharmacist at Chemist Click,to discuss the role of diet during menopause.Welcome, Abbas!
**Abbas Kanani:** Thank you for having me.
**Archyde:** let’s dive right in. Many women experience weight gain around the abdomen during menopause. What dietary strategies can definitely help manage this?
**Abbas Kanani:**
You’re right, hormonal shifts during menopause can lead to fat storage around the waist.
The Mediterranean diet is an excellent option. It’s rich in anti-inflammatory foods like fruits, vegetables, nuts, beans, and whole grains. This dietary approach limits saturated and trans fats,which are crucial for weight balance and managing belly fat.
**Archyde:** What makes the Mediterranean diet notably suitable for women going through menopause?
**Abbas Kanani:** The Mediterranean diet offers several benefits for women experiencing menopausal symptoms.
* **Hormonal Balance:** It provides nutrients that support hormone balance, helping to alleviate related symptoms.
* **Weight Management:** As we discussed, its focus on whole foods and limited processed foods aids in weight control, especially around the abdomen.
* **Heart Health:** Menopause increases the risk of heart disease.The Mediterranean diet’s emphasis on healthy fats and low saturated fat intake promotes cardiovascular health.
* **Anti-Inflammatory Properties:** Chronic inflammation is linked to many menopausal symptoms. The abundance of antioxidants and anti-inflammatory compounds in this diet helps combat inflammation.
**archyde:** Could you elaborate on specific foods within the Mediterranean diet that are particularly helpful during menopause?
**Abbas Kanani:** Absolutely.
* **Fruits and Vegetables:** Aim for a variety of colorful fruits and vegetables daily. They are packed with vitamins, minerals, and fiber, essential for overall health.
* **Whole Grains:** Choose whole-grain bread, brown rice, quinoa, and oats over refined grains. They provide sustained energy and fiber, aiding digestion and blood sugar control.
* **Healthy Fats:** Olive oil is a staple of the Mediterranean diet, providing heart-healthy monounsaturated fats. Include avocados, nuts, and seeds as well.
* **Fish:** Aim for at least two servings of fatty fish like salmon, mackerel, or tuna per week. These are rich in omega-3 fatty acids, which have anti-inflammatory properties and benefit brain and heart health.
* **Legumes:** Lentils, beans, and chickpeas are excellent sources of protein and fiber, promoting satiety and helping manage weight.
**Archyde:** Are there any foods that women going through menopause should limit or avoid?
**Abbas Kanani:**
* **Processed Foods:** Highly processed foods often contain added sugars, unhealthy fats, and artificial ingredients, which can exacerbate menopausal symptoms.
* **Sugary Drinks:** Sugary beverages contribute to weight gain and can disrupt blood sugar levels.
* **Excessive Caffeine and Alcohol:** Moderate caffeine and alcohol intake is generally fine, but excessive consumption can disrupt sleep and increase hot flashes.
**Archyde:** This has been incredibly insightful, Abbas. Thank you for sharing your expertise on the mediterranean diet and its benefits for women during menopause.
