The role of nutrition in treating menopause symptoms

“The research doesn’t say eat this and your hot flashes will go away, but have a better diet and you might have an improvement in your symptoms,” said Tina McGeough, a registered dietitian at Stop & Shop.

As such she’ll meet with customers one on one–free of charge—to help them manage diseases and conditions through healthy eating.

And that includes menopause.

“There are nutritional approaches that can help support hormonal and metabolic changes,” said McGeough. “Focus on plant-based.”

That includes fruits and vegetables, of course.

As well as protein through fish, eggs, beans and lentils

“Protein is important to support muscle mass. We know with decreasing estrogen and progesterone levels that we have a greater propensity to lose muscle mass,” said McGeough.

Also know that not all proteins are created equal.

“We know excess consumption of animal protein in foods tends to lead more to higher cholesterol levels, high caloric intake, higher risk for cardiovascular disease,” said McGeough.

So-moderation is key.

Vitamin D is important, so are omega three fatty acids.

Salmon an excellent source of both.

“You’re hitting protein, you’re hitting omega 3 and you’re hitting vitamin d with salmon alone,” said McGeough.

You need magnesium too.

“It can help with stress, sleep and muscle relaxation,” said McGeough.

Leafy greens and whole grains, great sources.

And look for more convenient ways to prepare.

“I don’t love making a pot of rice, but I love these microwaveable bags of grains,” said McGeough.

You want to focus on three things:

“Making it sustainable, making it simple, making it budget-friendly,” said McGeough.

Stop & Shop offers free consults with a dietitian through its’ Nutrition Partners program.

To check out their free webinars, click here.

Savory recipes from Stop & Stop dietitians can be found here.