1. Sugary Snacks and Desserts
Sugar may offer great taste and a temporary energy boost, but all of this comes with a plethora of unfortunate downsides. As Dr. Patel explains, "Sugar makes your blood sugar rise and then fall, and that makes you grumpy and tired." He notes that the hormonal shifts women experience during menopause can intensify these crashes, which makes it harder to manage mood and energy levels. Luckily, there are alternatives that can help you get your sweet fix without putting your body at risk. Dr. Patel recommends dark chocolate with at least 70% cacao. As he says, "It satisfies that sweet craving without the rollercoaster effect." Plus, it offers antioxidants and other benefits. Perfect!
2. Refined Carbs
White bread, pasta, and rice are staples in many kitchens. However, it's a good idea to limit your intake of refined carbs like these if you're looking out of your health—especially if you're experiencing menopause symptoms. These foods lack the fiber your body needs to slow digestion. Dr. Patel warns that "Without the fiber found in whole grains, these refined carbs break down into sugar too quickly." This can lead to blood sugar spikes, mood swings, and weight gain. Dr. Patel urgers readers to choose whole-grain options, like quinoa, brown rice, and whole-what pasta instead. "These choices keep energy levels steady and help you feel fuller longer," he says.
3. Alcohol (Especially Sweet Cocktails)
It's no secret that alcohol comes with a plethora of health issues. According to Dr. Patel, that includes the fact that it can trigger menopausal symptoms. "Alcohol disrupts blood sugar and can make hot flashes and sleep problems worse, which are already challenging during menopause," he warns. Sweet cocktails are particularly problematic, as they combine alcohol and sugar into a "double whammy" for blood sugar rollercoasters. While moderation is always crucial, if you don't want to give up alcohol entirely, he suggests a dry glass of wine or a sparkling mocktail with fresh fruit, as it "It feels indulgent without the negative side effects."
4. Processed Foods
Many of the most popular, beloved snacks out there are highly processed, which means they're lacking virtually any nutritional value and loaded with unhealthy fats, salt, and refined carbs. "These can wreak havoc on blood sugar and increase inflammation," Dr. Patel says. All of this can result in metabolic changes, sluggishness, and bloating, which can be especially prominent for menopausal women. While cravings are normal, choosing healthy snacks is a crucial part of maintaining a balanced diet and managing menopause symptoms. Dr. Patel recommends options like air-popped popcorn with olive oil or fresh veggies with hummus. "They’re easy swaps that won’t leave you feeling sluggish," he says. Plus, they're delicious!
Bottom Line
Ultimately, the key to any healthy diet, including one that's optimal during menopause, is limiting your intake of sugary and processed foods. As Dr. Patel tells us, "Menopause is a transition, but it’s also an opportunity to take control of your health. By making thoughtful food choices, you can feel more balanced, energized, and ready to take on the day." Got it!