Navigating Menopause: Nourishing Your Body with Animal-based Nutrition

Navigating Menopause: Nourishing Your Body with Animal-based Nutrition
You’re frustrated, exhausted, and feeling stuck in the midst of one of the biggest transitions of your life. On top of the usual chaos, your body is sending you signals that can’t be ignored—it’s time to focus on your health. Find out how animal-based nutrition can be the answer.
The Realization
You have a rewarding job, a busy schedule, and a lot on your plate (pun intended). But somewhere along the way, you’ve realized that takeout, corporate lunches, and processed snacks just aren’t cutting it anymore. You can’t get away with it the way you did in your 20s. As you go through menopause, you know you need to eat better, but where do you even begin?
Conflicting Advice
You’ve heard conflicting advice from every angle. One person tells you to cut carbs, while another swears by keto. And don’t even get me started on the latest juice cleanses! Here’s the thing: you don’t need more rules; you need a real, actionable plan tailored to your unique needs.
My Journey
I’ve been there too. As a vegetarian teen, I thought I was making healthy and ethical choices. However, I soon discovered that my body craved more than just salads and pasta. I struggled with nutrition and felt the impact on my energy, skin, and mood. There were some seriously rough patches along the way – like collapsing in a heaping pile of tears in public because I missed a bus and my blood sugar was crashing – that kind of rough patch. But I learned valuable lessons that I want to share with you to help you avoid those same missteps.
Building a Nourishing Food Routine
Understanding Your Body’s Changes
Your body is changing—and that’s inevitable, but it doesn’t mean you need to suffer! Hormone shifts, a slowing metabolism, and changes in muscle and bone health require a different approach to food. It’s not about dieting; it’s about nourishing yourself in a way that supports your evolving needs.
Essential Nutrients for Midlife
- Protein: As we age, we lose muscle mass. Protein is essential for maintaining and rebuilding that muscle. It also helps keep you feeling fuller for longer.
- Calcium and Vitamin D: These nutrients are crucial for bone health, especially as menopause increases the risk of bone density loss. Look for sources like dairy products, leafy greens, and fortified foods.
- Omega-3 Fatty Acids: These healthy fats support heart and brain function and can help keep your skin youthful. Sources include fatty fish like salmon or mackerel and pasture-raised eggs.
- Fiber: Fiber aids digestion, regulates blood sugar levels, and supports heart health. A happy gut means a happy you!
Choosing Quality Foods
Not all meat is created equal! Grass-fed and pasture-raised meats are packed with essential nutrients and healthier fats compared to conventionally-raised options. They can help reduce inflammation and provide bioavailable nutrients that your body needs.
Limitations of Plant-based Proteins
Meeting your protein needs with plant-based sources alone can be challenging, especially during midlife when your body requires higher-quality, easily digestible proteins.
Plant-based proteins like beans, lentils, and nuts can certainly contribute to your daily intake, but they often lack one or more essential amino acids. This means you’d need to combine different sources (like rice and beans) at each meal to ensure you’re getting a complete protein profile. Additionally, plant proteins typically come with more carbohydrates, which might not align with your changing metabolism or blood sugar needs.
While they’re excellent as part of a balanced diet, relying solely on plant proteins can leave you feeling less satiated and potentially missing out on critical nutrients like iron, B12, and zinc—all of which are abundant in high-quality animal products.
Practical Tips for Nourishment
Building Balanced Meals
You don’t have to be a gourmet chef to eat well! Aim for balance on your plate:
- Protein: Choose lean options like grass-fed beef or free-range chicken.
- Vegetables: Load up on colorful veggies packed with fiber and antioxidants.
- Whole Grains: Swap refined carbs for whole grains like quinoa or barley.
- Healthy Fats: Use olive oil, nuts, or seeds as sources of healthy fats.
Meal Planning Made Easy
Meal planning can save you time and ensure you’re eating nutritious meals. Start by selecting three to four easy recipes each week that yield leftovers for lunch.If you’re short on time, consider batch cooking over the weekend. Preparing staples like roasted chicken or vegetable soup can make weeknight dinners a breeze.
Managing Cravings
Cravings are not the enemy; they’re your body’s way of communicating its needs. Instead of ignoring them, listen closely:
- A craving for something salty might indicate low minerals.
- A sweet craving could signal low blood sugar or a need for complex carbohydrates.
- Chocolate cravings may suggest a magnesium deficiency.
Instead of labeling cravings as bad, view them as guides for better self-care.
Nordic-Inspired Recipe Ideas
Here are some nourishing recipes to try:
- Breakfast: Swedish meatballs with mashed potatoes or Icelandic skyr with berries.
- Lunch: Open-faced Danish sandwich with smoked salmon or creamy Finnish salmon soup.
- Dinner: Roast grass-fed lamb with root vegetables or pork meat patty with gravy.
- Snacks: Rye crisp bread with butter and cheese or cottage cheese with fresh fruit.
Conclusion
Eating well during menopause may feel like an uphill battle, especially when unlearning years of terrible dieting advice. Remember, it’s about nourishing your body—mind and soul—in a way that makes sense for you as an individual.Take small steps, be willing to listen to what your body tells you, and soon enough you’ll start to feel the change. If you’re ready to dive deeper into creating balanced meals tailored to your needs, let me know—I’m here to help!