The conversation around menopause is changing and getting louder. The awareness can remove the unnecessary shame around a natural part of life and help people feel less alone when they experience symptoms like hot flashes. But it’s also opened the door for plenty of hot takes on the products and supplements you “need” to “survive” perimenopause and post-menopausal life.
One OB/GYN recommends that instead of focusing on supplements and products, they zero in on their kitchen.
“Combining a well-balanced plant-based diet, limiting red-meat and high-fat dairy intake and consuming ‘good’ fats—monounsaturated and polyunsaturated fats promotes healthy aging and reduces your risk of cardiovascular disease and breast cancer,” Dr. Sherry Ross, MD, a board-certified OB/GYN and women’s health expert at Providence Saint John’s Health Center, tells Parade.
One macronutrient, in particular, can help post-menopausal women reduce their risk of health conditions that become more common during this age and stage. Below, she shares the one food she wishes post-menopausal women ate more of and why.
The Food To Eat More of Post-Menopause, According to an OB/GYN
Are you ready for it? “Highlighting quality proteins would be the one food I wish more menopausal women consumed more regularly,” Dr. Ross says.
Yep, she’s begging post-menopausal women to make sure they’re getting enough protein. We know. Like menopause, protein is having a moment in the social media spotlight. However, that might not be a bad thing for post-menopausal women.
Dr. Ross points out that women entering menopause lose estrogen and will start to have less muscle mass and bone strength. Protein can help offset those losses, although more research is needed on to assess how and why it specifically assists post-menopausal women. Increased muscle mass in post-menopausal women can also help alleviate the weight gain that often accompanies this stage and can increase the odds of developing chronic conditions.
Speaking of which, protein might also help lower the risk of heart disease, which post-menopausal women are more likely to have because of low estrogen.
Related: ‘I’m a Breast Oncologist—This Is the One Food I Wish Women Over 50 Would Eat More Of’
“Estrogen production helps maintain the elasticity in the blood vessels, reduces LDL or the ‘bad’ cholesterol and promotes HDL or the ‘good’ cholesterol production,” she explains. “Losing these heart health benefits increases the risk of heart disease in menopausal women.”
Protein is a vital tool in improving your heart health too. “Getting adequate amounts of high-quality protein helps support…blood vessel health, regulates blood sugar levels and lowers LDL or ‘bad’ cholesterol while increasing the HDL ‘good’ cholesterol, which supports cardiovascular health and function,” Dr. Ross states.
But remember not to go too heavy on the red meat: A Journal of the American Heart Association study found that women who consumed more plant-based proteins compared to red meats had a lower risk of heart disease than those who ate red meats.
Related: The Dietary Habit Change a Registered Dietitian Is Begging People Over 50 To Make ASAP
How Much Protein Does a Post-Menopausal Woman Need Each Day?
The general baseline recommendation for daily protein intake for post-menopausal women is 1 to 1.2 grams per kilogram of body weight. However, Dr. Ross says some women may need more and recommends eating 1 to 2 grams of protein/kilogram of body weight.
There are tons of ways to get high-quality protein, and none of her recommendations involve powder. Whole food, high-quality protein sources that are perfect for post-menopausal women include:
- Tuna
- Shrimp
- Chicken
- Turkey
- Eggs
- Legumes
- Chia seeds
The Best Diet for Post-Menopausal Women
No, it’s not the carnivore diet—though protein is important. That said, Dr. Ross recommends that post-menopausal women prioritize a balanced diet that includes high-quality protein. “The focus should be on eating plant-based foods, nutrient-rich, healthy fats, fresh and unprocessed foods,” she says. “The Mediterranean diet is a perfect model to follow in avoiding the two most common causes of death in women—heart disease and breast cancer—and promote healthy living.”
She adds that a nutritious diet can also help lower obesity risks, which can contribute to other health issues. Besides quality protein, Dr. Ross shares that a great post-menopausal diet includes plenty of:
- Leafy greens
- Whole grains
- Fruits
- Vegetables
- Dairy products
- Phytoestrogens, like lentils
She recommends limiting:
- Red meat
- High-fat dairy
- High-sodium foods
- Alcohol
Quick note on the last one (alcohol). Women often drink to lower stress. However, Dr. Ross notes there are other ways to reduce stress that are more supportive of your health post-menopause (or at any life stage, really), including:
- Adequate sleep
- Deep breathing
- Regular exercise
- Meditation/mindfulness
- Eating a healthy diet (that includes the right amount of protein for you!)
“Stress is inevitable,” she says. “How we manage and control our behaviors in reaction to stressors can be controlled through making healthy life choices.”
