The Mediterranean Diet For Menopause

Menopause is undeniably a challenging time for anyone going through it. From physical symptoms such as hot flashes and night sweats to emotional symptoms such as depression and anxiety, it can really take a toll on your wellbeing. And that’s without mentioning the added risk of certain conditions like osteoporosis and heart disease. Luckily, there are some things you can do to help. What you put into your body is important at any age. But, during menopause, there are actually foods you should eat more of and avoid altogether. If you aren’t a fan of dieting, following the Mediterranean diet is a great way to ensure that your body gets what it needs during your menopausal years.

What exactly is the Mediterranean diet?

The Mediterranean diet isn’t about counting calories or restricting carbs. Instead, it is a way of eating, traditionally seen in countries such as Spain, Portugal, Italy, and Greece. Meals are heavily made up of vegetables, fruits, legumes, whole grains, fish, and chicken. While red meats, processed foods, added sugar, and refined grains are generally limited. How much of these foods you eat, and when is also important. Unlike in Anglo-influenced countries, many countries with the Mediterranean diet see lunch as the most important meal of the day, with breakfast and dinner being fairly light.

How to eat Mediterranean-styley

Enjoy plenty of: fruits, vegetables, legumes, whole grains, nuts, seeds, potatoes, seafood, fish, herbs, spices, and extra virgin olive oil.

Enjoy moderately: chicken, turkey, cheese, yogurt, and eggs.

Enjoy rarely: red meat, processed meat and seafood, canned food, added sugar, sweeteners, refined grains, refined oil, and fast food.

And for beverages: water is your best friend on the Mediterranean diet. So, be sure to drink plenty throughout the day and to accompany meals.

Red wine is also a huge feature of this diet, but try not to get too excited. Have one glass a day with either your lunch or dinner. This is purely optional of course.

Tea and coffee are common but go easy on the full-fat milk and sugar. For extra goodness, try plant-based milk and a drop of honey instead.

And why is this good for menopause?

Research shows that those who follow the Mediterranean diet are very healthy and have less chance of developing chronic diseases. The foods eaten within the Mediterranean diet are also many of the foods recommended to help ease your symptoms, prevent weight gain, and decrease the risk of developing menopause-related conditions. Interestingly, the foods that don’t feature are also many of the foods you’re advised to avoid. On top of all this, the Mediterranean diet will certainly tickle your fancy, so it’s a win-win really.

5 beneficial ways the Mediterranean diet helps with menopause

1. Promotes bone health

People going through menopause are at higher risk of developing osteoporosis, a weakened bone condition. By including more calcium and vitamin D in your diet, you can strengthen your bone health and prevent osteoporosis. Luckily, the Mediterranean diet is packed with plenty of calcium and vitamin D.

For calcium, eat plenty of: leafy green vegetables, green beans, figs, and sardines.

And: cheese and yogurt in moderation.

For vitamin D, eat plenty of: salmon, sardines, and mackerel.

And: eggs in moderation

2. Promotes heart health

Decreasing levels of estrogen during menopause can increase your chance of developing heart disease. Alongside exercise, the Mediterranean diet can help combat this. Research shows that following the Mediterranean diet can help reduce plaque in your arteries which reduces your risk of heart disease.

Eat plenty of: leafy greens, tomatoes, avocados, berries, brown rice, barley, whole-wheat bread, whole-wheat pasta, walnuts, seeds, fatty fish like mackerel, and sardines, and extra virgin olive oil.

3. Protects brain function

Once again, due to that pesky estrogen, or lack of even, brain function can also be affected during menopause. Many report ‘fogginess’ or memory issues in their perimenopause and menopausal years. Foods rich in omega-3 fatty acids and vitamin E does wonders for your brain health. And guess what? The Mediterranean diet is full of omega-3 fatty acids and vitamin E-rich foods, hoorah!

For omega-3 fatty acids, eat plenty of: salmon, mackerel, tuna, sardines, nuts, flaxseeds, and other seeds.

And for vitamin E, eat plenty of: brown rice, barley, buckwheat, bulgur wheat, whole-wheat bread, hazelnuts, almonds, and sunflower seeds.

4. Helps with weight management

During menopause, it’s much easier to gain weight and even harder to lose it (sigh). But luckily, following the Mediterranean diet can help you maintain a healthy weight. Some of the main culprits for weight gain are processed foods, fast foods, and added sugars, which aren’t a part of the Mediterranean diet. Also, eating a larger lunch and lighter dinner gives your body the chance to use those calories rather than store them as fat. Not to mention, eating lightly before bed promotes better sleep, which is already more difficult during menopause. What more could you ask for from your diet?

5. Eases hot flashes and sweats

Hot flashes can strike at any time and affect most people going through menopause. Spicy foods often trigger hot flashes, and luckily the Mediterranean diet is rather mild. Although a mixture of herbs and spices is used, chili is not an active ingredient in most Mediterranean dishes. Likewise, one study found that people who eat a diet of fruit, certain vegetables, pasta, and red wine were 20% less likely to experience hot flashes and night sweats. In contrast, those with high-sugar and high-fat diets were 23% more likely to experience hot flashes and night sweats.

Mediterranean meal ideas for you

Combine the following types of foods to make your very own Mediterranean diet meal plan. You can trade and substitute depending on your dietary needs. Don’t forget to get creative, cooking should be fun after all!

Breakfast:

● Greek yogurt with blueberries, strawberries, walnuts
and a sprinkle of flaxseeds;

● scrambled egg with avocado;

● omelet with mushrooms, onions, and spinach;

● smashed avocado on whole-wheat toast;

● and oatmeal with blueberries, apple, cinnamon
and chia seeds.

Lunch:

● grilled salmon with boiled potatoes and a simple salad
with olive oil and balsamic vinegar;

● seafood rice with bell peppers, garlic, and onion;

● grilled chicken with vegetables and whole-grain rice;

● whole-grain pasta and sauce with a salad on the side;

● and lamb kofta with couscous and grilled pepper,
red onion, zucchini, and eggplant.

Dinner:

● falafel salad bowl with couscous, feta cheese, and hummus;

● superfood salad with spinach, quinoa, chickpeas, lentils, avocado,
beetroot, cucumber, and tomato;

● quinoa salad with leafy green vegetables, steamed broccoli, Brussel
sprouts, and green beans with olive oil;

● bell peppers stuffed with black beans, sweetcorn and
whole-wheat rice, with a sprinkling of grated cheese on top;

● and garlic king prawns served with lettuce, tomato, and onion salad with
extra virgin olive oil and balsamic vinegar.

And for a healthy snack:

● Greek yogurt with fruit,

● a piece of fruit,

● a handful of nuts,

● sliced carrots and bell peppers with hummus,

● a hard-boiled egg,

● peanut butter on rice cakes,

● smashed avocado on rice cakes,

● and falafel and hummus.

And you’re all set to enjoy your beneficial and satisfying Mediterranean diet!

But before you go…

Don’t forget to take care of your mental health as well during menopause. Check out our series of calming soundscapes to help you achieve a peaceful state of mind. Unwind to the sound of waves, birds chirping, comforting melodies, and soothing vocals with our Menopause sound journeys.