Hormonal changes are inevitable as women enter their 50s and transition to menopause. However, there are a few things you can do to keep menopause symptoms to a minimum—and one of the most important factors to consider is your diet. While adding nutrient-rich, whole foods to your plate is one major step in the right direction, it’s also important to limit your intake of certain processed foods that could interfere with your body’s ability to balance estrogen, progesterone, and other hormones.
To highlight a few common culprits to consider cutting out of your diet if you want to keep your hormones balanced and manage your weight over 50, we spoke to health experts Dr. Michael Lahey and Taylor Stolt, RD. They warned against processed meats, sugary snacks and beverages, alcohol, refined carbs, and plant-based meat alternatives. Learn more about the risk of each below.
1. Processed meats
Although they're tasty, processed meats like sausages, hot dogs, and deli cuts are some of the worst meats for your health—and that includes your hormonal health. Eating too much of them can increase your estrogen levels and disrupt your hormones, which means that you may want to be especially careful with consuming them during menopause. Plus, these are high in sodium and preservatives, which can lead to bloating and inflammation, among other issues. "These foods can exacerbate menopausal symptoms by increasing inflammation levels in the body," Dr. Lahey tells us. Bloating is already a common complaint during menopause, and the added sodium from these meats only makes it worse. To avoid this, Dr. Lahey recommends choosing lean proteins such as skinless chicken, fish, or plant-based options like legumes and tofu—all of which are great for weight management.
2. Sugary Snacks and Sodas
Sugary snacks like candies and sodas are undeniably delicious—and let's face it, they're oftentimes difficult to resist. Unfortunately, though, their high fructose content is likely to lead to blood sugar spikes and crashes. This rollercoaster effect can throw your hormones off balance and worsen mood swings and fatigue, two common menopausal symptoms. "Sodas and candies trigger irritable moods and undue tiredness that are so noticeable during menopause," Dr. Lahey warns. Plus, all that sugar can contribute to fat accumulation, along with a range of other health risks. Instead, Dr. Lahey recommends opting for fresh fruits or a piece of dark chocolate to satisfy your sweet tooth. If you're craving soda, reach for water infused with lemon or berries. Yum!
3. Alcohol
Everyone knows the downsides to alcohol, even though it's one of the most popular beverages in the world. Alcohol can actually affect key hormone-regulating processes, especially as the body ages and metabolism slows down. Stolt reveals that alcohol affects almost every hormone in the body, and not in a good way. She says that this drink "impairs liver function, which plays a key role in metabolizing estrogen, leading to imbalances like estrogen dominance. Even one drink can significantly reduce melatonin production, disrupting sleep and triggering a cascade of hormonal issues. Alcohol also lowers progesterone, increases testosterone levels, and weakens adrenal function, contributing to stress hormone imbalances." As time goes by, this can worsen feelings of fatigue, mood swings, and weight gain.
4. Refined Carbohydrates
White bread, pastries, and other refined carbs may be delicious indulgences and, in some cases, even kitchen staples, but the sad truth is that they do more harm than good during menopause (and in general). According to Dr. Lahey, "Refined carbs increase weight and insulin levels, making weight loss even more challenging." They can even make mood swings worse, and often leave you feeling drained. Choose whole grains such as quinoa, brown rice, and whole-wheat bread for better blood sugar and energy levels.
5. Plant-based meat
This one may be surprising since plant-based meat is marketed as a healthy food choice, but it can have negative consequences on your hormones. The problem with this food is the soy content. Excessive consumption of phytoestrogens, a compound found in soy that mimics estrogen in the body, may fluctuate hormones in older women. "Many plant-based meats contain soy protein isolates, which can mimic estrogen in the body and potentially lead to imbalances, especially in women sensitive to estrogen fluctuations. These products also often include additives, preservatives, and artificial flavors, which may disrupt the endocrine system and contribute to hormone imbalances," says Stolt.
