Essential Nutrition Tips for Women in Peri/Menopause

Embracing Wellness in Peri/Menopause

Did you miss the insightful discussion on summer digestion during peri/menopause this past July? Hosted by nutritionist Michelle Dwyer, who not only specializes in women’s health but is also navigating her own peri/menopausal journey, the segment offered essential tips that resonate with many women seeking balance during this transitional phase. Here are some key takeaways to support your health journey.

The Foundation: A Balanced Grocery List

Proper nutrition is vital for women in peri/menopause, and Dwyer’s grocery list is a great starting point. Consider incorporating:

• Easy Protein: Options such as pre-cooked chicken, tofu, and Greek yogurt provide necessary nutrients without fuss.
• Colorful Veggies: Leafy greens should be your go-to for their nutrient density.
• Healthy Fats: Avocado, olive oil, nuts, and seeds boost heart health.
• Something Exciting: Add flavor with foods like feta, tahini, and fresh herbs.
• Hydration: Spice up your fluids with herbal teas—consider flavors like cinnamon or licorice to satisfy cravings.

Mastering Mindful Eating

Mindfulness plays a pivotal role in digestion and overall well-being. Dwyer emphasizes the importance of slowing down during meals:

• First, start with three deep breaths to center yourself.
• Put your fork down between bites to truly savor your food.
• Aim for 20-30 chews per bite—make it soft like baby food before swallowing.

Protein Needs During Peri/Menopause

Wondering how much protein you should consume? A simple formula to follow is:

• Starting Point: Multiply your weight by 0.36 to find daily protein intake in grams.
• Strength Goal: For muscle support, increase that to weight multiplied by 0.6.

Snacking Intelligently

If movie snacks are your weakness, make healthier choices by preparing options like edamame, broccoli with hummus, or popcorn drizzled with olive oil and nutritional yeast. Value your health while still enjoying your favorite pastimes!

Small Intentions Make a Big Difference

Adding intention to everyday tasks can elevate your mind and spirit. Dwyer suggests:

• Start workouts by thanking your body for its capabilities.
• Savor your morning coffee by taking slow sips and absorbing the aroma.
• Incorporate affirmations into your skincare routine for a boost in self-love.

By integrating these practices into your routine, you can enhance your overall well-being during peri/menopause. The insights shared in July serve as reminders that adapting to change is possible and can be enjoyable. Keep exploring and trying new methods to support your health journey.

If you found these tips helpful, consider sharing your experiences and methods for managing peri/menopause. Engaging with others can provide support and foster a sense of community!