Midlife, Mood Swings, and Managing Menopause with GRACE

Menopause is a transformative phase of life, but it can bring challenges that may feel overwhelming—changes in mood, weight, sleep, and even bone health. These shifts often leave many women feeling uncertain about how to adapt and thrive. The good news? You have the power to take charge of your health and well-being during this time. By understanding how menopause affects your body and implementing a few targeted strategies, you can ease symptoms, build resilience, and regain energy and vitality.

This blog outlines practical, step-by-step ways to support your body through menopause and beyond. From improving bone health and metabolism to boosting mood and skin vitality, each section provides actionable tips and nutrient-packed foods to help you feel your best. Read on to discover how small changes can make a big difference—and reclaim the vibrant, healthy life you deserve!

Estrogen plays a crucial role in numerous bodily functions for women, and the decline of estrogen during menopause impacts these roles significantly.

Here’s an overview of estrogen’s functions and how menopause affects each one: 

Reproductive System: Estrogen regulates the menstrual cycle, supports ovulation, and maintains reproductive tissues like the uterus and vagina.    

• Menopause Impact: Menstrual cycles stop, ovulation ceases, and there may be a thinning of the vaginal and uterine linings, leading to symptoms like dryness and discomfort.

Bone Health: Estrogen helps maintain bone density by preventing the loss of calcium from bones, which is essential for bone strength.

• Menopause Impact: Lower estrogen levels accelerate bone loss, increasing the risk of osteoporosis and fractures.

Skin and Hair: Estrogen helps maintain skin elasticity, hydration, and hair health.

• Menopause Impact: Reduced estrogen leads to thinner, drier, and less elastic skin, contributing to wrinkles. Hair may also become thinner and more brittle.

Mood and Cognitive Health: Estrogen supports neurotransmitters that regulate mood and cognitive function, including memory.

• Menopause Impact: Fluctuating estrogen levels can contribute to mood swings, irritability, anxiety, and cognitive changes, often referred to as “brain fog.”

Metabolism and Weight Regulation: Estrogen influences body fat distribution and helps regulate metabolism.

• Menopause Impact: Lower estrogen often leads to a slower metabolism, weight gain, and changes in body fat distribution, with more fat accumulating around the abdomen.

Sleep: Estrogen contributes to sleep regulation, including the quality and consistency of sleep.

• Menopause Impact: Many women experience sleep disturbances, such as insomnia and night sweats, due to fluctuating estrogen levels.

Urinary Tract Health: Estrogen maintains the health of the urethra and bladder.

• Menopause Impact: Thinning of the urethral and bladder tissues can lead to urinary incontinence and a higher risk of urinary tract infections.

 Immune Function and Inflammation: Estrogen has anti-inflammatory effects and helps modulate immune responses.

• Menopause Impact: With lower estrogen levels, women may experience increased inflammation, which can affect immune function and contribute to conditions like joint pain and autoimmune flare-ups.

Sexual Health: Estrogen supports libido and maintains vaginal lubrication.

• Menopause Impact: Decreased estrogen can reduce libido, cause vaginal dryness, and make sexual activity less comfortable, impacting overall sexual health. Menopause often marks a period of significant hormonal adjustment, which can lead to noticeable changes in these areas. Many women explore lifestyle modifications, nutrition, and potentially hormone replacement therapy (HRT) to manage menopausal symptoms and mitigate the effects of estrogen decline.

Here are some lifestyle strategies and specific foods that can help alleviate the effects of estrogen decline during menopause, supporting bone health, mood, metabolism, cardiovascular health, and more.

Support Bone Health
Foods:

• Calcium-rich foods: Dairy, leafy greens (like kale, spinach), tofu, almonds, and sardines.
• Vitamin D sources: Fatty fish (salmon, mackerel), egg yolks, fortified dairy or plant-based milk.

Other Health Tips:

• Regular weight-bearing exercises (like walking, jogging, or resistance training) strengthen bones.
• Consider a calcium and vitamin D supplement if dietary sources are insufficient, but consult a Registered Dietitian, or your healthcare provider first.

Protect Cardiovascular Health
Foods:

• Omega-3 fatty acids: Salmon, flaxseeds, chia seeds, and walnuts to reduce inflammation and improve cholesterol levels.
• Fiber-rich foods: Oats, whole grains, beans, and vegetables to help lower cholesterol.

Other Health Tips:

• Aim for at least 150 minutes of moderate aerobic activity each week (like walking or cycling); or aim for at least 10,000 steps per day (AHA Recommendation).
• Avoid processed foods high in trans fats and added sugars, as these increase heart disease risk.

Enhance Skin and Hair Health
Foods:

• Antioxidant-rich foods: Berries, dark chocolate, nuts, and colorful vegetables (like bell peppers) to combat skin aging.
• Healthy fats: Avocado, nuts, seeds, and olive oil to keep skin hydrated and supple.

Other Health Tips:

• Stay hydrated by drinking plenty of water.
• Use gentle, fragrance-free, Paraben-Free, skincare products and consider a moisturizing routine. See www.EWG.org for more information on healthy skin products!

Boost Mood and Cognitive Health
Foods:

• Magnesium-rich foods: Pumpkin seeds, spinach, dark chocolate, and bananas, which can help reduce stress and improve mood.
• B-vitamins: Eggs, lentils, leafy greens, and lean meats to support cognitive function.
• Tryptophan-containing foods: Turkey, nuts, seeds, and tofu, as tryptophan supports serotonin production, which can help with mood.

Other Health Tips:

• Engage in regular physical activity, as it boosts endorphins and can reduce stress.
• Practice mindfulness, meditation, or breathing exercises to help manage stress and mood swings.

Support a Healthy Metabolism and Weight Regulation
Foods:

• High-fiber foods: Beans, lentils, whole grains, and vegetables to support digestion and maintain a healthy weight.
• Protein-rich foods: Lean meats, legumes, nuts, and seeds to preserve muscle mass and keep you fuller for longer.
• Low-glycemic carbs: Quinoa, sweet potatoes, and whole grains to help prevent blood sugar spikes.

Other Health Tips:

• Incorporate resistance training into your fitness routine to help maintain muscle mass.
• Limit refined carbs and sugars, which can cause blood sugar fluctuations and weight gain.

Improve Sleep Quality
Foods:

• Magnesium and calcium: Both promote relaxation and can help with sleep quality (e.g., dark leafy greens, nuts, seeds, dairy).
• Tryptophan sources: Turkey, nuts, and seeds, which help boost serotonin and melatonin production.

Other Health Tips:

• Develop a regular sleep schedule and a calming bedtime routine.
• Avoid caffeine and alcohol close to bedtime, as they can interfere with sleep quality.

Maintain Urinary Tract Health
Foods:

• Cranberries and cranberry juice: May help reduce the risk of urinary tract infections.
• Probiotic-rich foods: Yogurt, kefir, sauerkraut, and kimchi, which support a healthy urinary tract microbiome.

Other Tips:

• Stay well-hydrated, and don’t hold in urine for extended periods, as this can increase the risk of infections.
• Practice pelvic floor exercises (like Kegels) to strengthen muscles that support bladder control.

Reduce Inflammation and Support Immune Health
Foods:

• Anti-inflammatory foods: Fatty fish, leafy greens, berries, nuts, and olive oil to reduce inflammation.  
• Zinc and vitamin C: Found in bell peppers, oranges, berries, pumpkin seeds, and seafood to support immunity.

Other Tips: 

• Aim for a balanced diet with diverse, whole foods to provide the nutrients your immune system needs.
• Minimize processed foods and those high in added sugars, as they can promote inflammation.

Support Sexual Health
Foods:

• Healthy fats: Avocado, nuts, seeds, and olive oil to support hormone production. Phytoestrogens: Found in flaxseeds, soybeans, and chickpeas, which may help mimic estrogen’s effects in the body.

Other Tips:

• Stay hydrated and maintain good blood flow with regular cardiovascular exercise.
• Practice relaxation techniques to manage stress, which can impact libido.
• It’s important to prioritize comfort and enjoyment during intimacy, especially during menopause when hormonal changes can lead to vaginal dryness. Using a high-quality, water-based or silicone-based lubricant during all sexual activity can reduce discomfort, enhance pleasure, and promote a more satisfying experience for both partners.

By prioritizing these lifestyle adjustments and nutrient-rich foods, women can navigate the menopausal transition with greater ease, managing symptoms and supporting overall health.

LOOKING FOR SUPPORT DURING MENOPAUSE AND BEYOND? 

Phil’s 30 Day REBOOT offers a transformative solution to RESET your metabolism to help reduce inflammation; REFUEL your body with optimal nutrition; and REWIRE your brain and the way you look at food in order to create sustainable healthy habits. Tailored for life transitions like menopause, this structured program focuses on eliminating inflammatory foods and embracing nutrient-dense, gut-friendly meals to support hormone balance, enhance digestion, and boost energy levels. It’s designed to empower you with practical tools for lifelong wellness.

Complementing this program is Philippa’s book, “Cracking the Food Code: STOP DIETS THAT DON’T WORK: REBOOT Your Health & Habits”, which is a comprehensive guide to understanding how food choices impact health, especially during transitions like menopause. The book dives deep into the science of inflammation, metabolism, and gut health, offering readers actionable steps to improve their overall well-being. By addressing dietary patterns that promote health rather than restriction, it helps readers unlock their body’s natural potential for resilience, including strategies for weight management, brain health, and improved energy. This book serves as a valuable companion to the 30 Day REBOOT, providing deeper insights and long-term guidance for embracing and sustaining a healthy lifestyle.

Taking control of your health before and after menopause is one of the most empowering steps you can take to improve your quality of life. By prioritizing balanced nutrition, regular physical activity, and self-care, you can navigate this transition with confidence and resilience. Remember, small, consistent changes lead to lasting results. Your health journey is unique, and embracing it now will not only enhance your well-being today but also lay the foundation for a vibrant, fulfilling future.