by Dina D’Alessandro, MS, RDN, CDN
Reflecting on my menopause journey, and sharing insights on symptoms, nutrition, exercise, and mental well-being to empower women during Women’s History Month. Eight years ago, I shared my thoughts on approaching menopause in a blog post titled “The Chicken and the Egg.” Now, at 56, I’ve journeyed through the phases of menopause and all of its discomforts, revelations, and changes. As we observe Women’s Health Month, I want to offer updated insights, resources, and encouragement to anyone walking this path.
Understanding Menopause
Menopause marks the end of a woman’s reproductive years, officially diagnosed after 12 consecutive months without a menstrual period. Most experience it between ages 45 and 55. For me, I remember noticing some signs when I was 47 years old in 2016, but my 12-month mark came in 2019, exactly one month before my 50th birthday.
Common symptoms as you enter into menopause may include:
- Hot flashes and night sweats
- Sleep disruptions
- Mood swings and anxiety
- Vaginal dryness and sexual discomfort
Nourish to Flourish: Nutrition in Midlife
According to the limited studies I’ve found regarding nutrition and menopause, what we eat can either soothe or worsen menopausal symptoms. As usual, there is no one-size-fits-all approach, but the general recommendations of a balanced, varied, and nutrient-dense diet apply here as well. Incorporating fruits and vegetables, whole grains, lean proteins, and omega-3 fatty acids into the majority of your meals can help support hormone balance, stabilize mood, and overall health. Remember that hydration is also key as dehydration can worsen fatigue, hot flashes, and concentration.
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