Importance of Nutrition Through Menopause with Vail Healthspan
These insights are based on Christine Pierangeli’s presentation at the July 15 Women’s Wellness Event: Optimizing Nutrition & Movement To Thrive in the Menopause Transition. During the session, she shared evidence-based nutrition strategies, including the role of anti-inflammatory foods, adequate protein and fiber intake, and blood sugar balance in supporting health throughout menopause.
Anti-Inflammatory Eating
Eat More
- Vegetables & berries
- Beans & lentils
- Olive oil, nuts & seeds
- Fatty fish (salmon, sardines)
- Herbs & spices (turmeric, ginger, garlic)
Limit
- Ultra-processed food, fried food, fast food and processed meat
- Added sugars
- Excess alcohol
Why does it matter?
Lower estrogen can increase inflammation, raising the risk of joint pain, insulin resistance, heart disease, bone loss, and brain fog. An anti-inflammatory diet helps protect the brain, heart, muscles, and bones.
Blood Sugar, Protein and Fiber
Balanced Blood Sugar
- Stable blood sugar supports: energy, mood, sleep, cortisol regulation
- Eat protein at every meal
- Include fiber-rich foods daily
- Pair carbohydrates with protein and healthy fats
- Don’t skip breakfast
- Move for 10 minutes after meals
Prioritize Protein
- As estrogen declines, our muscles become less responsive to protein, so we need more to maintain strength and metabolism.
- Aim for 25–35 grams per meal
- Minimum of 100 g per day up to 1 gram per pound of ideal body weight.
- Protein helps preserve muscle, supports bone health, stabilizes blood sugar, maintains metabolism and supports healthy aging
Focus on Fiber
- Aim for 25–35 grams per day
- Best Sources of fiber are vegetables, berries, beans and lentils
- Oats, whole grains chia, flax, nuts, and seeds
- Fiber helps feed the gut microbiome, reduces inflammation, balances blood, sugar, support heart health, promotes regularity
