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Mediterranean Diet (for Menopause): Benefits, Tips, and Weight Loss
Menopause happens to every woman. It’s a fact of life. But, this significant life transition can often bring stress, anxiety, and depression. Because of the hormonal changes, many women dread what should be the start of their golden years.
Enter the Mediterranean diet.
In this article, we’ll explore how the Mediterranean diet can help women in their late 40s and early 50s manage their menopause symptoms, promote weight loss, and enjoy better overall health.
Understanding Menopause and Its Challenges
What is Menopause?
Menopause is a physiological event in a woman’s life, and it can have a tremendous psychological impact.
The cessation of menstrual cycles caused by the eventual and drastic drop of sex hormones such as estrogen and progesterone causes a long list of uncomfortable symptoms, including but not limited to hot flashes (or night sweats if they happen at night), memory issues, brain fog, and an increased risk for cardiovascular complications and osteoporosis.
Common Symptoms of Menopause
As a woman’s brain is hard-wired to respond to their estrogen levels, menopause directly impacts brain function.
As a result, many menopausal women suffer from these symptoms:
- Hot flashes and night sweats
- Sudden and unpredictable mood swings
- Constant irritability spells
- Decrease in sleep quality
- More pronounced belly fat
- Loss of skin elasticity
- Fatigue
- Reduced libido
While menopause is a universal experience, how it affects women can vary.
However, it’s widely accepted that two factors that significantly affect menopausal symptoms are lifestyle and diet.
Introduction to the Mediterranean Diet
What is the Mediterranean Diet?
As its name suggests, the Mediterranean diet is inspired by the traditional cuisines of countries surrounding the Mediterranean Sea, such as Greece, Spain, and Italy.
The Mediterranean diet is one of the oldest lifestyles and diets, dating back to the 1950s.
According to this study, the Mediterranean diet is the “gold standard in preventive medicine.” Researchers have also proven its beneficial effects on menopause, particularly concerning hot flashes and weight gain.
Core Principles of the Mediterranean Diet
Unlike other diet plans that involve counting calories and dietary restrictions, the basic concept of the Mediterranean diet is simple: swap out meat, dairy, sweets, and refined grains for plant foods and healthy fats.
However, it’s non-restrictive, so you can still technically eat what you want and how much you want.
Here’s a quick but detailed breakdown of the Mediterranean diet:
- Consume more fruits, vegetables, whole grains, legumes, and nuts, which are rich in vitamins, fats, and nutrients
- Use olive oil
- Lessen your consumption of fish and poultry
- Drastically reduce red meat intake
- Keep consumption of dairy products like yogurt and cheese down to a minimum
- Stay away from the red wine nightcap
- Try to eat more with your friends and family
Benefits of the Mediterranean Diet for Menopause
A heightened risk for heart complications, a decline in cognitive function, and bone density loss are just some of the reasons why many women are fearful of their menopausal years. But they’re also why the Mediterranean diet has become extremely popular among menopausal women.
Enough evidence suggests that this diet can help improve bone, heart, and brain health.
Hormone Balance and the Mediterranean Diet
Women’s brains struggle with lower levels of estrogen at ages 50 and up, affecting their cognitive function, which is where the Mediterranean diet helps the most.
With its emphasis on phytoestrogen-rich plant-based foods, the increased intake of these plant compounds that mimic estrogen helps “trick” the female body and brain into thinking that there isn’t an estrogen deficiency.
For example, the frequent consumption of flaxseeds, soybeans, and sesame seeds can help make hot flashes less frequent and intense.
But that’s not all. The rich fiber content of most foods encouraged by the Mediterranean diet helps with weight loss and stabilizing blood sugar levels, which results in a more positive and energetic disposition among menopausal women.
Mediterranean Diet for Menopause Weight Loss
Losing weight becomes incredibly difficult during menopause, but it isn’t impossible.
Managing your weight becomes more manageable with the Mediterranean diet because:
- Fruits, vegetables, and whole grains are full of fiber, making you feel more satisfied even if you eat less.
- Olive oil and nuts, staples of the Mediterranean diet, target visceral fat, more commonly known as belly fat.
- You’re still guaranteed enough protein to maintain muscle mass and a healthy metabolism because it doesn’t restrict you from eating fish, poultry, and plant-based proteins.
- The Mediterranean diet contains little to no processed foods, reducing one's added sugars and unhealthy fats intake.
Improving Overall Health During Menopause
Many studies over time have proven the health benefits of eating similar to those of people who live around the Mediterranean Sea.
For menopause, the Mediterranean diet brings the following health benefits aside from improving heart, bone, and cognitive health:
- Reduced inflammation
- Better sleep
- Protection against Type-2 diabetes
- Longer life
- Increased energy levels
Mediterranean Diet and Menopause
Foods to Include in Your Diet
- Vegetables
- Leafy greens
- Tomatoes
- Squash
- Peppers
- Green beans
- Avocadoes
- Potatoes
- Olives
- Fruits
- Apples
- Raspberries
- Strawberries
- Grapes
- Oranges
- Lemons
- Grapefruit
- Peaches
- Melon
- Whole grains
- Brown rice
- Whole oats
- Quinoa
- Whole grain bread
- Beans and legumes
- Lentils
- Chickpeas
- Beans
- Peanuts
- Nuts and seeds
- Walnuts
- Almonds
- Sunflower seeds
- Cashews
- Brazil nuts
- Pecans
- Healthy oil
- Olive oil
- Avocado oil
- Canola oil
- Sunflower oil
- Safflower oil
- Herbs and spices
- Oregano
- Pepper
- Sage
- Tarragon
- Thyme
- Basil
- Cumin
Foods to Avoid
The Mediterranean diet doesn’t restrict any kind of food, but menopausal women might still want to limit these foods to smaller amounts for the best results:
- Dairy
- Cheese
- Yogurt
- Butter
- Poultry
- Chicken
- Duck
- Eggs
- Seafood
- Salmon
- Trout
- Tuna
- Shrimp
- Oysters
- Alcohol
- Red meat
- Beef
- Lamb
- Pork
- Processed foods
- Sugary treats
- Refined grains
For added variety, you can try using these seasonings, sauces, and dips for flavoring:
- Marinara sauce
- Salsa
- Hummus
Sample Meal Plan for Menopausal Women
Breakfast:
- Greek yogurt topped with mixed berries, chopped walnuts, and a drizzle of honey
- Whole grain toast with mashed avocado
Lunch:
- Quinoa salad with grilled chicken, mixed vegetables, and olive oil dressing
- A piece of fresh fruit
Snack:
- Hummus with carrot and cucumber sticks
Dinner:
- Grilled salmon with roasted vegetables and a small portion of whole-grain pasta
- Mixed green salad with olive oil and lemon dressing
Evening snack (if needed):
- A small handful of almonds and an apple
Practical Tips for Adopting the Mediterranean Diet
Several studies and trials have proven the positive long-term effects of the Mediterranean diet on menopausal health, but it’s still essential to ease your way into this lifestyle choice.
Starting Your Mediterranean Diet Journey
- Don’t change your diet overnight. Start with one Mediterranean meal weekly and gradually increase the frequency until you fully transition.
- To avoid relapsing, stock your pantry with essentials like whole grains, legumes, and olive oil.
- Meal planning guarantees that you will stick to your diet plans.
- Look online for recipes and inspiration.
Incorporating Mediterranean Foods into Your Meals
Let your body adjust to the Mediterranean diet faster by following these tips:
- Start using olive oil for cooking
- Use whole grains instead of refined grains
- Always have a serving of fruits or vegetables with every meal
- Eat fish only twice a week, at most
- Limit red meat consumption to twice a month
- Swap out processed snacks with nuts, seeds, or fresh fruits and vegetables
Staying Consistent and Motivated
The Mediterranean diet isn’t a cheat code. It still takes a lot of hard work, dedication, and discipline to see its benefits for menopause symptoms.
Here are some tips that can help you stay on top of your goals:
- Track your daily consumption with a food diary
- Reach out to others who are following the Mediterranean diet for menopause for additional tips
- Don’t be afraid to celebrate small wins
- Be more forgiving of yourself - relapses happen!
- Don’t rush things
- Exercise regularly
Success Stories
Real-life Experiences with the Mediterranean Diet During Menopause
Women around the world use the Mediterranean diet for menopause management and relief.
For example, this study concludes that the Mediterranean diet is “one of the healthiest dietary models worldwide” and offers “benefits to women in the climacteric phase of life.”
As a matter of fact, the Mediterranean diet was named the “best diet overall” in 2023 for the sixth year in a row.
Before and After: Mediterranean Diet Transformations
More than the physical transformations, the Mediterranean diet can help menopausal women find relief from the following symptoms and complications:
- Hot flashes and night sweats
- Brain fog
- Memory issues
- Anxiety
- Depression
- Bone density loss
- Increased blood pressure
- High blood sugar levels
Potential Challenges and Considerations
Adjusting to a New Eating Pattern
These are some of the common challenges of transitioning to the Mediterranean diet:
- Switching to home-cooked whole meals adds to the preparation time.
- Fresh produce and high-quality oils usually cost more.
- It becomes more difficult and expensive to eat out.
- While nutritious, nuts and olive oil are calorie-dense, so portal control is advised.
Bulk purchasing, advanced planning, and using seasonal produce are examples of solutions to these problems.
Consulting with Healthcare Professionals
Following the Mediterranean diet for menopause is a massive decision. It’s best to consult your healthcare professional first.
While generally considered safe and beneficial, individual situations vary. For example, your existing health conditions or medications might require specific adjustments or constant monitoring.
Conclusion
Adopting the Mediterranean diet for menopause relief is a big step towards embracing a lifestyle change that emphasizes eating healthier whole foods and making social connections while promoting an overall healthier life.
Compared to other diet plans, the Mediterranean diet is more straightforward and healthier for menopausal women.
However, you shouldn’t consider the Mediterranean diet the entire solution. Instead, treat it as a part of a larger, more comprehensive menopause management plan that includes incorporating a whole-body exercise routine with strength training into your daily routine and regular check-ups with your healthcare provider.
