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Menopause is a time of your life where you really need to pay attention to your dietary intake. Nutrition can really make a difference in your menopausal symptoms as well as help prevent chronic illnesses.
One thing we know about menopausal nutrition is that the Mediterranean diet pattern can really help with primary prevention of bone, metabolic and cardiovascular diseases in the postmenopausal period.
The Mediterranean Diet
The Mediterranean diet consists of healthy foods with anti-inflammatory and antioxidant properties. Like extra virgin olive oil and lots of colorful produce. It’s also associated with decreased blood pressure, reduction of fat mass, and improved cholesterol levels.
The Women’s Health Initiative study found that a higher protein intake (about 1.2 grams per kilogram of body weight) was associated with a 32% lower risk of frailty in postmenopausal women.
Menopause Nutrition Tips
Be sure to consume the majority of protein early in the day. It’s best to consume protein within 2 hours after weight resistance exercise. This will increase lean body mass and energy production
Because it can be hard to figure out how much protein, fat and carbohydrates you need and what to choose from, I developed a plan called DMAR nutritional path to wellness. It’s based on the Mediterranean diet and provides formulas for you to figure out how much protein you need based on your lean body mass. As well as how much fat and how many carbohydrates you need based on your activity level and your body composition.
If you would like access to my DMAR nutritional path to healing, please join us on Hormone Reboot Training.
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