Paleo Diet for Menopause: Best Practices and Common Pitfalls

The main rule of the paleo diet is simple - eat what our ancestors did.

From the name itself, the paleo diet means you only eat what humans ate some 2.5 million years ago, during the paleolithic period, otherwise known as the “Old Stone Age.”

According to research, this diet plan can help you lose weight by making you feel full despite eating less. It focuses on vitamin-rich fruits and vegetables and eliminates high-fat and processed foods.

In this article, we’ll discuss the merits of following the paleo diet for menopause and give you tips on how to get started.

Understanding the Paleo Diet

The paleo diet focuses on eating only naturally grown (vegetables and fruits) and naturally raised (meat and fish). It discourages consuming dairy products and grains, which might explain why some menopausal women aren’t interested in the paleo diet.

Grains and dairy products are rich in nutrients needed for bone health, like calcium and vitamin D.

What Is The Paleo Diet?

The paleo diet centers around the idea that the human body isn’t fit for modern diets—the best type of food to eat is whole, unprocessed foods.

Core Principles of the Paleo Diet

Losing weight means burning more calories than you consume or eating less than what you can burn off.

Because of menopausal weight gain, it becomes especially important to be efficient with daily calorie intake as you age.

Calorie- and sodium-rich processed foods contribute to weight gain, regardless of age. By focusing on eating lean sources of protein, nutrient-dense fruits and vegetables, including calorie-rich nuts and seeds, following a paleo diet can help you manage your weight during menopause.

However, be warned that nuts and seeds are high in calories, so try to limit your consumption.

How the Paleo Diet Can Support Menopause

Balancing Hormones Naturally

Proteins, healthy fats, including omega-3 fatty acids, calcium, vitamin D, phytoestrogens, and even saturated fats, all play vital roles in hormonal balance and production.

Menopausal women often experience frequent hormonal fluctuations. However, the paleo diet is rich in food sources that can help protect against common symptoms like hot flashes and bone density loss. For example, flaxseeds, high in phytoestrogens, can help relieve hot flashes and night sweats.

Food such as coconut oil, grass-fed butter, and fish, which are rich in omega-3 fatty acids, are all essential for hormonal production at this age.

Managing Weight and Metabolism

Obtaining macronutrients from high-quality sources can lead to several benefits, including improved blood sugar and blood pressure, cholesterol level regulation, and weight loss, which are all particularly beneficial during this stage of life.

Following the paleo diet might even help you lose weight without counting calories.

Reducing Inflammation and Joint Pain

Inflammation and joint pain are common among menopausal women, and the paleo diet was primarily designed, among other things, to fight inflammation.

Removing processed sugar, most sources of dairy and grain, refined vegetable oils, and legumes, and other “junk” food from our daily diet can help combat the inflammation commonly associated with menopause.

Taking it a step further, eating whole foods, like fruits and vegetables, is generally considered beneficial in managing inflammation and autoimmune diseases.

Key Nutrients in the Paleo Diet for Menopause

Importance of Protein for Muscle Mass

One reason menopausal women should consider the paleo diet is its high protein.

Protein is the building block of your muscles. The common thinking is to eat more protein if you want to gain more muscles, but this isn’t only beneficial for bodybuilders.

Protein aids in weight management, helping you reduce body fat and lose weight.

Healthy Fats for Hormonal Health

Nutrient-dense foods, including fatty fish, support your endocrine system better, promoting hormonal balance.

Eliminating processed foods from your diet also benefits your hormonal health. Additives, preservatives, and sugars have a negative effect on your hormonal levels. Removing these highly refined foods from your day-to-day meal plan is the cornerstone of the paleo diet.

Practical Tips for Following the Paleo Diet During Menopause

Meal Planning and Preparation

Modeled after what scientists believe our hunter-gatherer ancestors supposedly thrived on, the paleo diet is centered around avoiding processed foods and eating only what roamed the earth at the time.

Of course, adding a few modern healthy choices wouldn't hurt. For example, you can use grass-fed butter and gluten-free grains.

Here’s an example of a two-day paleo diet meal plan to give you an idea:

Day 1:

Breakfast: Spinach and Mushroom Frittata

• 2 eggs
• 1 cup spinach
• 1/2 cup mushrooms
• 1 tbsp olive oil
• 1/4 avocado

Calories: 400 Protein: 20g Fat: 32g Carbs: 10g Fiber: 5g Vitamin D: 82 IU (21% DV) Calcium: 120mg (12% DV) Iron: 4mg (22% DV)

Why it's beneficial: Eggs are rich in vitamin D and protein, supporting bone health and muscle maintenance. Spinach provides iron, which is crucial as iron levels can drop during menopause. Avocado offers healthy fats and fiber, promoting satiety and heart health.

Lunch: Grilled Salmon with Roasted Brussels Sprouts

• 4 oz grilled salmon
• 1 cup roasted Brussels sprouts
• 1 tbsp olive oil
• Lemon wedge

Calories: 380 Protein: 29g Fat: 26g Carbs: 12g Fiber: 4g Omega-3 fatty acids: 1.5g Vitamin C: 96mg (107% DV) Vitamin K: 156mcg (130% DV)

Why it's beneficial: Salmon is an excellent source of omega-3 fatty acids, which can help reduce hot flashes and support heart and brain health. Brussels sprouts are rich in vitamin K, essential for bone health, and vitamin C, which supports collagen production for skin elasticity.

Dinner: Herb-Roasted Chicken with Sweet Potato and Asparagus

• 4 oz herb-roasted chicken breast
• 1 small sweet potato, roasted
• 1 cup roasted asparagus
• 1 tbsp olive oil

Calories: 450 Protein: 35g Fat: 20g Carbs: 35g Fiber: 7g Vitamin A: 13,000 IU (260% DV) Folate: 134mcg (34% DV) Magnesium: 80mg (20% DV)

Why it's beneficial: Chicken provides lean protein to support muscle mass. Sweet potatoes are rich in vitamin A, which supports eye health and immune function. Asparagus contains folate and magnesium, supporting mood regulation and bone health.

Day 2:

Breakfast: Berry and Coconut Chia Pudding

• 2 tbsp chia seeds
• 1/2 cup coconut milk
• 1/2 cup mixed berries
• 1 tbsp chopped nuts

Calories: 350 Protein: 8g Fat: 26g Carbs: 25g Fiber: 13g Calcium: 250mg (25% DV) Omega-3 fatty acids: 4g

Why it's beneficial: Chia seeds are high in calcium and omega-3 fatty acids, which support bone health and reduce inflammation. Berries provide antioxidants that can help combat oxidative stress associated with aging.

Lunch: Turkey and Avocado Lettuce Wraps

• 4 oz sliced turkey breast
• 1/2 avocado
• 1 cup mixed greens
• 1 tbsp olive oil and lemon dressing
• Large lettuce leaves for wrapping

Calories: 400 Protein: 28g Fat: 30g Carbs: 10g Fiber: 8g Potassium: 900mg (19% DV) Vitamin E: 4mg (27% DV)

Why it's beneficial: Turkey provides lean protein to support muscle mass. Avocado and olive oil offer healthy fats that can help balance hormones and reduce inflammation. The high potassium content supports heart health and may help reduce blood pressure.

Dinner: Grass-fed Beef Stir-fry with Mixed Vegetables

• 4 oz grass-fed beef strips
• 2 cups mixed vegetables (broccoli, bell peppers, zucchini)
• 1 tbsp coconut oil
• Ginger and garlic to taste

Calories: 420 Protein: 30g Fat: 28g Carbs: 18g Fiber: 6g Iron: 4mg (22% DV) Vitamin C: 140mg (156% DV) Zinc: 5mg (45% DV)

Why it's beneficial: Grass-fed beef is a good source of iron and zinc, which support immune function and can help combat fatigue. The variety of vegetables provides a range of antioxidants and vitamin C, supporting overall health and skin elasticity.

Incorporating Anti-Inflammatory Foods

Omega-3-rich foods like salmon are great for cardiovascular health and their anti-inflammatory properties.

Other multi-beneficial foods you should add to your paleo diet are dark leafy greens like kale and spinach, berries like blueberries and raspberries, and spices and herbs like turmeric.

You can also incorporate healthy fat sources like olive oil and switch your daily drink of choice from coffee to green tea, which is known for its anti-inflammatory properties.

Staying Consistent with the Diet

The paleo diet looks simple and easy to follow, but it’s hard to implement at home like any other diet plan.

What makes paleo particularly more challenging, however, is the tendency to overindulge.

The paleo diet is rich in meat, which has a high caloric content and can put you at a higher risk of heart disease, among other conditions. The best way to combat this is to practice discipline and incorporate more vegetables, fruits, and nuts into your daily diet.

There’s nothing wrong with the occasional serving of steak, but if you can help it, go for fish or chicken instead as your meat of choice.

Addressing Hormonal Imbalance with the Paleo Diet

Symptoms of Hormonal Imbalance During Menopause

Achieving hormonal balance during menopause is the goal.

Many of the symptoms associated with menopause are triggered by the fluctuation of these naturally occurring chemicals in the human body. When there are too many or too few hormones, like estrogens and progesterones, the body starts to function less than it should.

Women, in particular, are most prone to hormonal imbalances.

Between your natural menstrual cycle, pregnancy, and menopausal years, which includes perimenopause and postmenopause, you’ve been and you will be dealing with natural fluctuations of hormone levels all your life.

The most common menopause symptoms caused by hormonal imbalance are:

• Vaginal dryness
• Hot flashes and night sweats
• Difficuty sleeping
• Mood swings
• Brain fog

How the Paleo Diet Supports Hormonal Balance

Aside from their nutritional value, foods like lean meats like chicken and beef, fatty fish, fruits, vegetables, nuts, and seeds have anti-inflammatory properties and can help stabilize blood sugar levels.

Adding them to your daily diet could lead to fewer hormone level fluctuations.

Foods to Focus On for Hormonal Health

For better hormone health, focus on adding root vegetables, leafy greens, berries, and fatty fish to your diet. You can supplement these with nuts, seeds, and probiotics.

Avoid food that can negatively affect your hormonal health, which includes alcohol, fried foods, saturated fats, and artificial sweeteners.

Caffeine, even in moderate doses, can make menopausal symptoms, like hot flashes, worse and more frequent.

During menopause, you’re better off swapping your regular cup of coffee with green tea.

Potential Challenges and How to Overcome Them

Dealing with Carb Cravings

A common mistake when following the paleo diet for menopause is dropping carbohydrates entirely.

However, paleo-friendly carbs exist. Beets, cassava root, plantains, sweet potatoes, and winter squash are good examples of paleo-friendly starches. If you combine these with quality fat and protein, you’ll eventually stop craving “junk” food like chips, crackers, and pretzels.

Ensuring Adequate Calcium and Vitamin D Intake

Calcium and vitamin D intake take the spotlight when it comes to menopause, which might explain why some older women hesitate to try out the paleo diet for menopause. After all, where do you get calcium without the usual dairy products? Well, it’s simple - calcium is found in many food sources in the paleo diet.

For example, heart-healthy fish like sardines, salmon, mackerel, and anchovies contain up to 250 mg of calcium per serving. Similarly, leafy greens like spinach, kale, collard, and turnip provide up to 250mg of calcium per cup.

Even if you increase your daily calcium intake to 1,200mg, there are more than enough paleo-friendly food choices.

Conclusion: Is the Paleo Diet Right for Your Menopause Journey?

From its anti-inflammatory effects to the benefits of avoiding processed junk, there are plenty of reasons to try out the paleo diet for menopause.

With proper planning and, if needed, supplementation, the paleo diet is ideal for menopausal health: hormone balance, bone health, weight management, and overall better well-being.

For a more personalized approach to the paleo diet, Reverse Health and its team of registered nutritionists caa help you make the right changes to your diet.

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