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Balancing Hormones with Food: Key Nutrients to Consider

Writer's picture: Shannon PierceShannon Pierce

As women, our nutritional needs change throughout our lifecycles. Menopause is one of those cycles and for most, hits the hardest! Our bodies no longer work quite the same and we just feel out of balance. The truth is, we are. Our hormone levels shift, and when one hormone is thrown out of balance, it can throw off our entire system!


If you are experiencing one or more symptoms of menopause: hot flashes, night sweats, depression, anxiety or irritability, mood swings, insomnia, fatigue, dry skin, vaginal dryness, or frequent urination, you are not alone! The good news is, nutrition can play a major role in helping to manage these symptoms!


Not sure where to start or what to eat? No worries, I've done the work for you with my Balanced Wellness Menopause Support Programs! These programs include a 7-day meal plan, itemized grocery list, recipes, and a prep guide. They can be customized based on your energy needs and preferences, including a plant-based option.


My programs were designed with key nutrients for menopause in mind. Here are the nutrients and foods we included on our menopause nutrition plans based on scientific evidence.


Calcium & Magnesium

During menopause, the loss of estrogen increases the risk of osteoporosis(1) which is why bone health becomes a big concern. Luckily, minerals like calcium and magnesium can help prevent bone loss during this phase of life.


Calcium and magnesium are really a dynamic duo for bone health. Calcium builds healthy bones(2) and magnesium ensures that calcium ends up in the right place.(3)


Protein

As we age, our protein needs increase.(4) Women transitioning into menopause often experience sudden, rapid weight gain and have difficulty controlling their blood sugar, even without making changes to their diet.


Protein has been shown to play an important role in healthy weight maintenance(5) and can help improve blood sugar control.(6) This is why my programs contain an average of 20%-25% calories from protein.


Phytoestrogens

One of the most common complaints during menopause is hot flashes. Some research has found that phytoestrogens may help reduce hot flashes.(6)


Many recipes include phytoestrogen-containing ingredients including:

  • Soy (edamame, tempeh, tofu)

  • Chickpeas

  • Lentils

  • Broccoli

  • Carrots

  • Flax

  • Sesame

  • Oats


Healthy Fats

In general, fat has a bad rap. However, fat is an important factor for blood sugar control and satiety, which are important when going through menopause. In addition, good quality fats are associated with a lower risk of both heart disease and breast cancer(7), both of which affect the menopausal population.


Some examples of healthy fat sources include:

  • Avocado

  • Walnuts

  • Extra virgin olive oil

  • Salmon

  • Chia and flax seeds

  • Tahini

  • Sunflower and sesame seeds


It's time to find your balance!



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1 Comment


Tammy Sonnabend
Tammy Sonnabend
Jun 13, 2021

This is EVERYTHING I’ve been praying about. Thank you Shannon for creating a program to help the specific needs for women and menopause . Can’t wait to start .

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