Sweetpotatoes for Menopause

What Should I Eat For Menopause?

• Fiber and Antioxidants – Eating foods high in fiber, such as whole grains and sweetpotatoes, can be wonderful ways to stay healthy in the menopausal years. Sweetpotatoes are also high in antioxidants, which are nutrients that can help reduce inflammation and reduce the risk of chronic disease. Therefore, including sweetpotatoes regularly on your plate, paired with protein and other fruits and veggies, can be great for reducing some symptoms and side effects, and improving energy levels. Here are some more tips for eating more fruits and vegetables.
• Bone Building Nutrients: Since the decline in estrogen is associated with increased bone fractures, focusing on bone building nutrients, like calcium, phosphorus, Vitamin K, magnesium and Vitamin D, is important during this stage. Some of our favorite recipes with dairy foods include our Antioxidant Smoothie, Kale and Sweetpotato Mac and Cheese and Sweetpotato Apple Soup.
• Omega-3 Healthy Fats: Omega-3 fatty acids are associated with reduced inflammation in the body and may benefit some of the symptoms and side effects of menopause, such as night sweats and hot flases. Foods like fatty fish, nuts, seeds and avocado are high in these fats. We love these Sweetpotato Salmon Cakes, Stuffed Sweetpotatoes and Sweetpotato Power Salad for boosting omega-3 intake.
• Focus on Protein: Getting sufficient protein is important for all ages of life, but especially older age, as appetites may decrease and we experience sarcopenia, or the loss of lean muscle mass. Experts estimate that we lose 3-8% of lean muscle mass per decade after our 30’s. Aiming for 20-30 grams of protein per meal each day can help. Some of our favorite high protein meals include Sweetpotato Chicken Kebabs, Sheetpan Pork Chops and Sweetpotato Turkey Burgers.
• Limit Added Sugars – While sugar may taste good, it contributes to empty calories in the diet that don’t provide any nutrient benefits. Fortunately, sweetpotatoes are naturally sweet, so including more of them can help satisfy that sweet tooth. We love these Pina Colada Sweetpotato Popsicles, Sweetpotato Cookie Dough Bites and Sweetpotato Blueberry Bread. 

Other Lifestyle Tips:

While many of these tips are important for all populations for overall health, they become even more important as we age.

• Strength Training – As previously mentioned, the decrease in bone mass and density can wreak havoc on risks of osteoporosis and osteopenia. Having a regular fitness routine, specifically one that includes strength training or bodyweight training, can be helpful for your body and maintaining lean muscle mass. Having more lean muscle mass can also increase metabolism, meaning your body burns more calories at rest.
• Monitor Alcohol – Alcohol is known to affect women differently than men since women typically have lower levels of enzymes available that break down alcohol. This may be one reason why alcohol can disrupt sleep for some women, which may already be negatively impacted during menopause. Studies have also shown that alcohol may trigger the severity or quantity of hot flashes during menopause. Since alcohol does contribute calories to the diet, it’s best to limit it and focus on nutrient-rich calories.

• Drink Enough Water – A decrease in estrogen can lead to overall dryness, so drinking sufficient water (check out our post on hydration – link to this) may help ease those symptoms as well as help with any bloating. Drinking enough water may also help with fullness and metabolism, and better cognition and energy levels, as well.
• Focus on Sleep – Poor or insufficient sleep is directly linked to an increase in stress hormones, and even hunger hormones. If you’ve ever felt hungrier after a poor night of sleep, that is why! Aim for those 7-9 hours, and have a set wind-down routine before bed that limits blue light and technology.