People with ovaries experience menopause, the life stage when your menstrual cycle has stopped for 12 months in a row. Your period stops due to hormonal changes that begin during the time leading up to menopause, known as perimenopause.
The hormonal changes in menopause and perimenopause can cause symptoms like hot flashes, weight gain, and an increase in body fat—especially in the abdominal area. This increase in belly fat can disrupt blood sugar, lipid levels, and blood pressure, leading to metabolic and heart diseases.
Nutrition remains crucial during perimenopause and menopause to prevent increased abdominal fat, weight, and health conditions. Knowing which foods to eat can help nourish your body and manage body composition during menopause. Knowing which foods to limit can help, too.
Insulin is a key hormone in blood sugar regulation. During the transition into menopause, a decline in estradiol (a type of estrogen) can impair insulin function, leading to high blood sugar levels and increased belly fat.
Consuming too much sugar can also negatively affect blood glucose regulation and insulin function. These foods include sweets, desserts, sodas, and many packaged foods. You can check the Nutrition Facts label for the sugar content per serving.
The American Diabetes Association recommends limiting sugar intake to 5% of daily calories. That means if you consume 2,000 calories, you should limit sugar intake to 25 grams.
Hormonal changes can decrease how much energy your body burns during rest and daily activities. Keeping your diet the same—even though your body starts burning less energy—will result in a calorie surplus that changes body composition.
Calories are not a perfect determinant of whether food is nutritious or not. However, ultra-processed foods are generally calorie-dense while poor in nutritional value. They contain high amounts of refined carbohydrates, sugar, saturated fats, and sodium. Processed and ultra-processed foods and drinks include:
- Commercially produced sweets, such as cakes and cookies
- Ready-to-heat meals, such as frozen pizzas
- Breakfast cereals
- Flavored yogurts
- Fruits in syrups
- Smoked meats
- Sugared nuts
- Soft drinks
An increase in body fat and a decrease in muscle mass (due to hormonal changes) can increase blood lipid levels and the risk of cardiovascular diseases during menopause. Additionally, consuming too much saturated fat can worsen insulin function.
One small study showed that consuming a diet high in saturated fat (25% of calories) negatively affected participants’ insulin function compared with a diet low in saturated fat (12% of calories).
The American Heart Association (AHA) recommends limiting saturated fat intake to less than 6% of daily calorie intake. For a 2,000-calorie diet, this is less than 13 grams. Foods that contain saturated fats include:
- Fast foods
- Fried foods
- Red meats and poultry
- Lard and cream
- Cheese
- Butter
- Coconut and palm oil
Estradiol has preventive effects on cardiovascular diseases. Aging and menopause contribute to the dysfunction of the endothelium (cells of blood vessels). These cells play a role in regulating blood flow and blood pressure. Therefore, a decline in estradiol during menopause can contribute to hypertension (high blood pressure).
Sodium significantly affects hypertension. People with ovaries can be more sensitive to sodium during the menopause transition, which can lead to edema (fluid retention) in the limbs. Thus, it’s important to limit and monitor sodium intake during the menopausal transition and afterward.
The AHA recommends limiting sodium intake to 2,300 milligrams per day—a little less than a teaspoon (6 grams) of salt. When buying packaged products, choose the ones with low sodium (140 milligrams or less per serving). If the food is salty, you can choose a product with reduced sodium or a lightly salted version. Foods that can contain a high amount of sodium include:
- Snacks, like chips and crackers
- Processed meats
- Sauces and condiments
- Canned products, such as vegetables and beans
- Pickles
- Salted nuts
- Frozen meals
Refined carbohydrates consist of refined grains, their products, and added sugars. Refined grains contain less fiber, protein, vitamins, and minerals than complex carbohydrates like whole grains, beans, legumes, vegetables, and high-fiber fruits.
Choosing refined carbohydrates over whole grains lowers dietary fiber intake, which is crucial for metabolic, heart, and digestive health. Refined carbohydrates include:
- White rice
- White pasta
- White bread
- Cereals with added sugars
- Baked foods made with white flour
- Snacks like chips and cookies
Heavy drinking is associated with many health risks, including brain, metabolic, heart, and liver diseases. The health effects of moderate consumption of alcohol remain controversial.
Alcohol contains high amounts of calories, and drinking one serving of alcohol can add 100-300 calories to your daily calorie intake.
Foods rich in protein, calcium, vitamin D, and antioxidants gain more importance in menopause due to increased protein breakdown, muscle loss, bone loss, and inflammation. Other nutrients that can benefit your health during menopause include magnesium; vitamins A, C, and E; omega-3 fatty acids; B vitamins; and iron.
A balanced diet of nutrient-dense carbohydrates, protein, and unsaturated fat sources is important for maintaining muscle mass and preventing abdominal fat gain. Foods that can help include:
- High-fiber foods: Whole grains, beans, legumes, starchy vegetables, and high-fiber fruits
- Lean protein sources: Lean meat, poultry, fish, and shellfish
- Plant-based protein sources: Beans, legumes, nuts, and seeds
- Omega-3 fatty acids: Fatty fish, shellfish, walnuts, and flaxseeds
- Calcium sources: Milk, kefir, cheese, and yogurt that contain calcium; phosphorus; vitamin D for bone health
- Antioxidant sources: Fruits and vegetables
Other factors besides nutrition influence body composition. You may want to try the following to help manage weight during menopause:
- Avoid extreme diets: Extreme diets with very low-calorie intake can lead to nutrient deficiencies due to excessive food restriction. Instead, choose a sustainable diet that meets your calorie and nutritional needs to help prevent weight gain and muscle loss.
- Get regular physical activity: Physical activity supports all aspects of health. A meta-analysis reported that exercise can prevent muscle loss, decrease body fat, and help with weight management in people going through menopause. The effect was greater in participants combining aerobic activities (e.g., swimming, dancing, fast walking) with strength training.
- Get enough sleep: Short sleep duration and low sleep quality are associated with increased abdominal fat. Research has shown that people who sleep less than six hours have a higher risk of excess abdominal fat. Therefore, getting enough sleep and improving sleep quality can help with weight management.
- Consult with a healthcare provider: Optimal nutrition is different for everyone. A healthcare provider can guide you on calorie and nutrient needs to maintain weight, muscle mass, and overall health during perimenopause and menopause.
Hormonal changes during menopause can increase abdominal fat. A balanced diet consisting of nutrient-dense foods is crucial for preventing abdominal fat gain and supporting health during menopause.
It can be helpful to limit processed foods; foods high in refined carbohydrates, saturated fats, and sodium; and alcoholic beverages to manage belly fat during menopause. You don’t have to cut these foods out entirely. The key is limiting them and balancing them with the rest of your nutritious diet.
