{"id":31341,"date":"2023-05-19T11:28:21","date_gmt":"2023-05-19T10:28:21","guid":{"rendered":"https:\/\/pinkoddy.co.uk\/blog\/?p=31341"},"modified":"2023-11-03T11:46:37","modified_gmt":"2023-11-03T10:46:37","slug":"diet-in-menopause-simple-tips-helping-to-alleviate-symptoms","status":"publish","type":"post","link":"https:\/\/pinkoddy.co.uk\/blog\/2023\/05\/19\/diet-in-menopause-simple-tips-helping-to-alleviate-symptoms\/","title":{"rendered":"Diet in Menopause Simple Tips Helping to Alleviate Symptoms"},"content":{"rendered":"\n

Diet in Menopause is the key for so many areas. It seems that there aren\u2019t actually many that can\u2019t be helped by improving diet. Although I touched on some areas about menopause and diet in my previous post<\/a> I thought I would expand some more on what I have been taught in my Menofit classes.<\/p>\n\n\n\n

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  1. Diet in Menopause and TDEE<\/a>
  2. Tips for Eating a Healthy Diet in Menopause<\/a>
  3. Fasting<\/a>
  4. Keeping it Realistic<\/a>
  5. My Personal Journey So Far<\/a><\/ol>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\n\n\n

    Diet in Menopause and TDEE<\/u><\/strong><\/h2>\n\n\n\n

    With menopause diet can help so much and the first place to look for me was at my TDEE. This is the total daily energy expenditure. There\u2019s a TDEE Calculator <\/a>where you can find out yours. The idea is if you put in that you have a sedentary lifestyle then because you are more active than that you will lose weight. Then you will be used to those calories as you age and are less active\/have a slower metabolic rate.<\/p>\n\n\n

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    I have downloaded an app that tells me how many calories for each meal of the day, as well as drinks and snacks. However, snacking is to be avoided and ideally apparently we do not need three meals a day – but just one or two!<\/p>\n\n\n\n

    Tips for Eating a Healthy Diet in Menopause<\/u><\/strong><\/h2>\n\n\n\n

    But of course when it comes to a menopause diet you need to think about much more than calories. It can get quite complex if you really want to look into it – tracking your hormone changes and what foods you need. For instance when progesterone is high you are more likely to need carbohydrates.<\/p>\n\n\n\n

    Good Quality Foods in Menopause<\/u><\/strong><\/h3>\n\n\n\n

    But on a more simple level you need to look at the foods you are eating. Ensuring you have a healthy plate: That is half a plate of fruit\/vegetables, quarter a plate of proteins and a quarter healthy fats and carbohydrates.<\/p>\n\n\n

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    Again did I mention that you must not snack! Stay away from processed foods and sugar. Eat foods that are as close to their natural state as possible. Do not buy products if you look at the ingredients and cannot pronounce and\/or spell anything! Also avoid ones that have sugar<\/strong> listed as one of the first four main ingredients.<\/p>\n\n\n\n

    Of course you need to drink plenty of water and limit your alcohol intake.<\/p>\n\n\n\n

    Fasting<\/u><\/strong><\/h2>\n\n\n\n

    I am not sure why fasting is good in menopause. It may be because it helps reset hormones, or it could be because it helps you limit your calories and focus on eating better. Personally I intend to read, \u201cFast Like a Girl,\u201d to learn more. If anyone knows please drop your thoughts in the comments please.<\/p>\n\n\n

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    To start with you should fast for at least 12 hours and then build it up. Personally I have discovered \u201cdirty fasting\u201d which is where you are allowed up to 100 calories in the fasting window.<\/p>\n\n\n\n

    I am currently doing 16:8 (or for how long I can go). What this looks like for me is nothing after dinner. If I really want I can fit in a cup of tea. Then next day I can have a lemon water, tea and\/or coffee – as long as the calories since dinner do not go over 100. Delaying breakfast as long as I can, but trying to make it at least 16 hours since I last ate.<\/p>\n\n\n\n

    See also Natalie’s blog<\/a> as she has been fasting for longer.<\/p>\n\n\n\n

    Keeping it Realistic<\/u><\/strong><\/h2>\n\n\n\n

    People have said to me that they couldn\u2019t do what I am doing. For me it is hard but I am already struggling with menopause symptoms that I am hoping improving my diet will alleviate. That if I start now I can make gradual changes.<\/p>\n\n\n\n

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    A post shared by Joy (@run_withjoy)<\/a><\/p><\/div><\/blockquote>