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The Holistic Menopause Diet: Simplified Solutions for Hormonal Balance

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Menopause is one of the many phases of womanhood. It’s a whole journey where hormones, body composition, and overall well-being change drastically. And you’re asking, how can we deal with menopause weight gain once you reach this stage?

So here are some tips and lifestyle tweaks on holistic nutrition and weight management that you can try!


Understanding Menopause and Hormonal Balance Blues

Once menopause hits, your estrogen levels drop leading to hormonal imbalances which may impact your weight, metabolism, and overall health including your mood. That’s why adapting to a lifestyle that supports hormonal balance and promotes well-being during this phase of life is important.


Hormonal Weight Gain

As estrogen bids farewell, the body tends to store more fat, especially around the belly. This “hormonal weight gain” can be challenging, but switching up a few healthier things in your diet can help you manage it effectively.


Menopause Symptoms

Beyond weight gain, menopause can bring hot flashes, mood swings, and sleep troubles. A holistic diet aims to address these symptoms while supporting overall health and vitality.


The Role of Nutrition

A well-rounded and menopause-friendly diet focuses on nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. This not only supports hormonal balance but also boosts energy levels, improves mood, and enhances overall quality of life.


Create Your Own Menopause Diet With…

  1. Veggies On:
    • Fill your plate with bright and colorful fruits and vegetables rich in vitamins, minerals, and antioxidants.
    • Think leafy greens, berries, citrus fruits, and cruciferous vegetables like broccoli and cauliflower.
  2. Healthy Fats for Hormonal Health:
    • Include sources of healthy fats such as avocados, nuts, seeds, and olive oil.
    • Omega-3 fatty acids, found in fatty fish like salmon and flaxseeds, are particularly beneficial for hormonal balance.
  3. Protein Power:
    • Keep your muscles happy with protein sources such as poultry, fish, tofu, legumes, and eggs.
    • Protein supports muscle maintenance and helps regulate appetite, aiding in weight management.
  4. Whole Grains Galore:
    • Choose whole grains and complex carbohydrates like quinoa, brown rice, oats, and whole-wheat products for long-lasting energy and happy digestive health.
  5. Bone Builders:
    • Calcium and vitamin D are important for bone health during menopause, so include dairy products, fortified plant-based milk, leafy greens, and even some sardines in your diet.
  6. Mindful Munchin’:
    • Practice mindful eating by paying attention to hunger and fullness cues.
    • Slow down during meals, savor each bite, and avoid distractions when eating like phone screens and television.
  7. Hydration Station:
    • Stay hydrated with water throughout the day to support metabolism and overall health.
    • Herbal teas such as chamomile, peppermint, and green tea offer hydration and other health benefits.
  8. Limited Sugar and Processed Foods:
    • Reduce intake of sugary snacks, refined carbohydrates, and processed foods. These foods can lead to energy crashes, hormonal fluctuations, and weight gain.


Holistic Wellness Beyond the Plate

But hey, it’s not just about what’s on your plate! Regular physical activity, stress-busting techniques, quality sleep, and a bit of professional guidance can all play a part in your menopause journey.

At Marie France, we study and plan your body journey and give you comprehensive and personalized treatments. Through a holistic approach to nutrition, stress management, and lifestyle choices, women can embrace this phase of life with happiness and confidence.

Ready to start planning your wellness journey with us? Book a FREE consultation today!

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