What is the Best Diet for Menopause? Can Natural Biohacking Help?
If you or someone close to you has gone through menopause, you know that some of the main challenges are hot flashes, weight gain, and trouble sleeping. To add insult to injury, there has been a lot of conflicting information on the internet about what the best diet is for menopause. Throw in fad diets promising rapid weight loss, and women these days are more confused than ever about what to do to manage symptoms, maintain their weight, and ensure their health for years to come. Luckily, Natural Biohacking can be used as a holistic approach to help with menopause. If you’re looking for an evidence based approach to help with hot flashes, weight management, and sleep, read on!
What does the latest research say?
Many women are plagued by vasomotor symptoms during menopause, including hot flashes and night sweats. For all women experiencing these, research supports that lifestyle modifications should be implemented first to help manage these symptoms. A 2008 study found that the regulation of core body temperature, relaxation techniques, regular physical activity, weight loss, and smoking cessation all had positive effects on hot flashes and night sweats. In addition, short term supplementation of soy isoflavones or black cohosh can be beneficial for those who are seeking a little more relief without pursuing hormone replacement therapy. Red clover isoflavones and vitamin E, while previously thought to help with hot flashes, were found to have no effect on these symptoms in a literature review. The same review also found that eating soy foods was more helpful than the supplementation of soy isoflavones.
According to the Mayo Clinic and a 2018 study, a diet that is more plant based can be a better option for women going through menopause than an animal product heavy one. Women in the study following a vegan diet reported significantly less bothersome symptoms than those who ate meat further supporting the intake of soy foods for menopausal symptoms. A 2017 study indicated that a Mediterranean style of eating was associated with less muscle loss in menopausal women (read: more muscle mass = higher metabolism - YAY!). Since a diet rich in whole foods is also excellent for calorie balance, we can start to see a pattern emerge that can support women going through menopause and beyond to manage symptoms and maintain their weight. But first, let’s explore the physiology of food, temperature, and sleep, since sleep is a common challenge and important pillar of Natural Biohacking for optimal health.
How is food affecting your temperature?
One thing that might be surprising is that the quantity, timing, and combination of foods you eat can influence your core body temperature. When we eat food, our body produces heat, which is called the thermogenesis, which accounts for Thermic Effect of Food (the calories we burn by digesting food). It actually accounts for about 10% of our total energy expenditure, and different foods create different amounts of heat. Generally, balanced meals with small to moderate portion sizes will impact core body temperature the least, while meals that are high in refined carbohydrate or have large portion sizes will create a larger and faster change in body temperature. To avoid bringing on a quick rise in body temperature, choose small-medium sized meals that include whole food carbohydrates (whole grains, starchy vegetables, fruit), protein, and fat instead of large meals that are mainly carb based.
How does this relate to sleep? Well, to achieve sleep, the body must cool itself several degrees. That’s why it is recommended to keep the bedroom cool and avoid exercise too close to bedtime (because exercise will raise your core body temperature). Although it sounds counter-intuitive, taking a warm shower before bed can actually help you fall asleep, because your body will warm up and then cool down after getting out of the shower. Practicing good sleep hygiene including creating a bedtime routine, determining your optimal sleep timing (which is based on your genetics), and maintaining the same sleep and wake times each day are important pieces to keep in mind for a restful night.
Now, let’s put it all together.
So, the latest research supports a whole food, plant-forward, Mediterranean style of eating for both weight management and alleviating menopausal symptoms. Meal composition and timing (and exercise timing) contribute to core body temperature regulation, affecting both vasomotor symptoms and sleep. What might a typical day look like that supports symptom management, weight, and sleep?
An Ideal Day
6am- wake up, go for a 15 minute walk outside- getting natural sunlight in the morning promotes better sleep!
6:30am- Breakfast: Bananas Foster Chia Pudding
11am- Lunch: Chorizo Tofu Taco Salad
3pm- Snack: 1/2oz Nuts and a Hard Boiled Egg- aim to have protein at each meal and snack!
5pm- 20 minutes of light weight lifting to support muscle mass and bone health.
6pm- Dinner: Zoodles with Charred Tomatoes and Chicken Sausages (can substitute a vegan sausage if desired)- we are more insulin sensitive earlier in the day, so opting for a lower carbohydrate dinner can help with both weight management and core body temperature regulation in the evening.
9pm- Start wind down routine, put away devices, turn down temperature on thermostat in bedroom.
9:30- Take a shower, brush teeth, complete any other hygienic activities.
10pm- Go to sleep.