Perimenopause & Menopause

Feeling frustrated about nutrition for perimenopause/ menopause?  You’re not alone. The interplay between eating and our health is complex.  Fuelled by the complexity of nutrition science and the gap in women’s health research and care1, misinformation about eating for perimenopause and beyond is rampant.  It’s no wonder that many women feel confused and frustrated.

Image shows line drawing of a woman hugging herself with crossed hands.

Some concerns I regularly see about perimenopause/ menopause are:

  • An over-simplistic approach is used – one nutrient fixes everything (e.g. protein) or one nutrient is to blame (e.g. carbohydrates)
  • A restrictive diet approach is used, leaving women at increased risk for weight cycling2,3 and psychological distress3
  • False or misleading claims about specific foods or nutrients are used to “fix” hormones
  • Claims about supplements are used to profit, without sufficient evidence

Making informed decisions about your eating and health is hard in the midst of the misinformation, but it doesn’t have to be.  Every woman will come to this stage of life at some point, yet few get help from a Registered Dietitian.  Having worked in women’s health for my entire career thus far (in both public healthcare and private practice), you can trust that when it comes to food, I’ve got both the qualifications and experience to guide you through.  First, we will address any immediate nutrition-related concerns when it comes perimenopause/ menopause.  Then, given nutrition’s crucial role in heart, brain, and bone health4 – key areas of concern for aging women – we will talk about your health for the years to come.

Working with me, you can expect:

  • A thorough, perimenopause/ menopause specific nutrition assessment
  • Evidenced-based nutrition information
  • Nutrition suggestions for symptom management (if applicable)
  • Personalized recommendations to optimize eating pattern for balance, variety, and adequacy of nutrients relevant to the menopausal transition and beyond for healthy aging
  • Support to reconnect with your body’s hunger and fullness cues (if applicable)
  • Recommendations for nutrition supplements (if applicable)
  • Behaviour change counselling for nutrition – changing the way you eat to support your health and well-being
Image shows to hands held together, symbolizing how a women's health dietitian supports women with the nutrition-related changes and challenges we face.

The process:

Step 1:
Get to Know You

A thorough, perimenopause/ menopause nutrition assessment.

Step 2:
Customized Nutrition Plan

A nutrition plan tailored to your individual needs and goals.

Step 3:
Individualized Nutrition Support

Practical recommendations and counselling tailored for you.

Armed with the knowledge and skills to nourish yourself, approach perimenopause/ menopause and the years to come with confidence.

Let’s Work Together
Sources
  1. Walsh J. How Gaps in Research Lead to Gaps in Care for Aging Women. Harvard Medical School. January 10, 2024. Accessed August 1, 2024. https://hms.harvard.edu/news/how-gaps-scientific-data-lead-gaps-care-aging-women
  2. Dulloo AG, Jacquet J, Montani JP. How dieting makes some fatter: from a perspective of human body composition autoregulation. Proc Nutr Soc. 2012;71(3):379-389. doi:10.1017/S0029665112000225
  3. Tylka TL, Annunziato RA, Burgard D, et al. The weight-inclusive versus weight-normative approach to health: evaluating the evidence for prioritizing well-being over weight loss. J Obes. 2014;2014:983495. doi:10.1155/2014/983495
  4. Erdélyi A, Pálfi E, Tűű L, et al. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023;16(1):27. Published 2023 Dec 21. doi:10.3390/nu16010027
Resources
  1. https://www.menopauseandu.ca/
  2. https://www.menopause.org.au/
  3. https://menopause.org
  4. https://menopausefoundationcanada.ca/
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