Nourishing Midlife: How Women’s Nutrition Needs Change Over Time

Age is just a number, but for women, it can also mean a shift in nutritional needs. Things change as we progress to midlife; our metabolism slows down, our hormones fluctuate, and our bodies require a different kind of fuel to function optimally. So, just as your body changes in your 40’s, so should your diet.  In this month’s blog, I’ll discuss some of the key nutrients that women need more of in midlife, the benefits of whole-food nutrition, and how good nutrition can help make hormone heath easier and menopause a whole lot smoother.

But first, let's roll back the clock. In our twenties and thirties - even our teens for some - many of us were swept up in dietary fads thanks to clever marketing and lack of accurate nutritional information. Low-fat foods conquered the market claiming they were the ticket to good health while convenient, ready-to-eat meals and snacks vied for center stage to help keep up with our fast-paced lifestyles. All the while, the real nutritional content was hidden in fine print or cleverly disguised with words like 'lite' or 'natural'. Little did we know these trends were setting the stage for so many of the health concerns that we’re facing today like obesity and chronic diseases. It turns out, those 'healthy' low-fat options were often packed with sugar and the convenience foods with preservatives. What’s worse is they lacked the nutrients our cycling bodies desperately needed to support our hormone health into midlife. 

This is not presented with the intent of beating yourself up about choices you made in the past. It's to advise you that it’s never too late to turn the ship around and make better food choices now by starting with some awareness and an understanding of what our bodies need as we age. Let’s break down those nutritional needs starting with fat.

Fat as a macronutrient was basically exiled starting in the 1960’s. It got a bad rap due to clever marketing and insidious self-promotion by certain food marketing boards and big box brands but fat is not as villainous as we've been led to believe.

Healthy fats are, in fact, crucial for our bodies. They provide energy, aid in nutrient absorption, and are necessary for key bodily functions like hormone production. But before you run off to devour a pound of bacon, remember that not all fats are created equal. It’s absolutely okay to indulge in the good fats, like those found in avocados, nuts, seeds, and wild caught fish since they help lower arterial cholesterol levels and reduce the risk of heart disease and enjoy saturated fats like animal proteins, butter and other dairy products in moderation, but avoid trans fats like those in hydrogenated oils, the staple of packaged, processed and boxed convenience and snack foods as much as possible. 

Nutrients Women Need in Midlife

As we progress to midlife, our bodies need more of certain micro and macronutrients and less of others. Our need for micronutrients like calcium and vitamin D increases after 40, as does our need for the macronutrients protein and fat, specifically omega-3 fatty acids, to help support bone density, vitamin absorption and hormone balance. Carbohydrates, specifically of the grain and flour-based variety, can be tapered back as we no longer need the same levels to support our reproductive cycles when in menopause. By the way, it’s those processed, floury carbohydrates that we tend to overindulge in and that impact our blood sugar levels resulting in weight gain in menopause, not the fruit and vegetable variety of carbs which can and should still be enjoyed.

Speaking of menopause, phytoestrogenic foods can be helpful to naturally boost estrogen levels. Phytoestrogens are plant-derived compounds found in a wide variety of foods, most notably soy, that have a similar structure to the female sex hormone estrogen, and play a sweet little trick on our bodies. They bind to the same receptors as estrogen, mimicking its hormone-like functions. During menopause, estrogen levels take a nosedive, leading to a host of not-so-fun symptoms but phytoestrogens can help fill the gap, easing symptoms like hot flashes and night sweats. On top of that, they're also thought to help protect against diseases like heart disease and osteoporosis. Besides soy products, phytoestrogens can be found in things like flaxseed, fatty fish like salmon and colorful fruits and vegetables.

Maintaining muscle mass as we age is another key aspect of wellness in midlife. The loss of muscle mass, or sarcopenia, is a common part of aging, but we can fight back with the right nutrients. Protein, in particular, is crucial for preserving and building muscle. It provides the building blocks, amino acids, that our bodies use to repair and grow muscle tissue. The recommended daily intake for most women is 46 grams, but this may need to increase as we get older. Foods like lean meats, eggs, and legumes are great sources of protein. Other nutrients that support muscle health are Vitamin C, which helps with collagen production for strong muscles and tendons, and magnesium, which plays a role in muscle contraction and relaxation. 

Should you get these missing nutrients from supplements?

Supplementation sounds like the best of both worlds, doesn’t it? You get the nutrients you need without having to cook endless food groups, measuring or keeping track. The thing is, it’s always best to get your nutrients from food since the body is designed to absorb them from food, not from glycerin capsules filled with powder. Plus whole foods contain fiber which is essential for clearing toxins from the body. However, if you’re finding it difficult to meet your daily requirements, consult your healthcare practitioner or nutritionist about adding supplements to your routine to help round out your needs.

If you’re like me, the biggest hurdle to getting a nutrient-dense, balanced diet is remembering to include the most variety of foods possible in your daily diet. It’s easy to get in a rut and eat the same things day after day, week after week. But here's a fun little trick to remember to eat a variety of whole foods regularly - think about eating the rainbow. The idea is to fill your plate with foods of different colours. Try tackling two colours at each meal throughout the day as each colour of fruit or vegetable has unique nutritional benefits. Red tomatoes are rich in heart-healthy lycopene, green broccoli is packed with detoxifying sulforaphane, and purple berries are loaded with anti-aging antioxidants. The more colourful, the better!

A little myth busting while we’re at it…eating a clean, whole foods diet doesn’t have to be expensive. Shopping in season, buying frozen, and making meals from scratch can actually save you money, not to mention the coin you’ll save by investing in your health now to save big bucks on healthcare costs down the line. 

Don't shy away from the freezer aisle when shopping. Frozen fruits and vegetables are often picked at the peak of their ripeness and flash-frozen, which helps to lock in their nutrients. Plus, they're usually much cheaper than fresh off-season produce, won't go bad if you don't use them right away and don't add to the carbon emissions from transporting off-season produce.

Let’s not forget canned goods. They get a bad rap sometimes, but canned produce can be a great off-season alternative. Make sure to go for low-sodium options, avoid any with added sugars and look for BPA-free lined cans. And don't forget about root vegetables and squashes. These guys are often available year-round, and are perfect for healthy, nourishing meals. 

The Impact of Nutrition on Menopause

Menopause can be a challenging time for many women and the dietary choices we’ve made in the past can result in symptoms we’re experiencing in menopause that are disrupting our sleep and affecting our quality of life. Nutrient deprivation can lead to a vicious cycle of poor gut health that can lead to autoimmune issues, achy joints and the weight gain we all dread. We’ve talked about nutrient deprivation from eating too many of the wrong foods, but what about the impact of not eating enough?

When we undereat, our bodies go into survival mode and start to conserve energy, slowing down our metabolism, and making us hold onto fat. Not just that, it can also lead to deficiencies in essential nutrients, wonky mood swings (hangry anyone?) and constant fatigue. Our bodies are smart. They know what they need and if we're not giving them enough fuel, they'll let us know so feed your body right. 

Just like trendy diets or dietary fads, many of us have eating disorders in our history. Eating disorders, like anorexia, bulimia, and binge eating, can wreak havoc on our nutrient levels and can lead to both undernutrition and overnutrition.

Anorexia often results in severe undernutrition because of restricted eating leading to deficiencies in critical nutrients that our bodies need to function properly. On the flip side, binge eating can result in overnutrition, where we're getting too much of certain nutrients, often from highly processed foods or junk food. This can lead to problems like obesity, heart disease, and diabetes and can also affect our mental health, causing anxiety, depression, and a lot of emotional pain. If you or someone you know is struggling with an eating disorder, remember it's okay to reach out for help. There are many resources and professionals out there who can provide a helping hand. 

If you've had an eating disorder in your past, it doesn't necessarily mean that you're doomed for health issues in midlife but it's absolutely crucial that you keep an eye on your nutritional status. Our bodies are pretty amazing at repairing themselves, even after years of nutrient deprivation, given we start treating them right and ensuring we're giving it the nutrients it needs now. 

Hormone Balance and Nutrition

Hormones play a powerful role in overall health, and nutrition is a key factor in their regulation. Essential fatty acids, like those found in fatty fish and nuts, can help stabilize hormone levels and promote estrogen and progesterone balance. Fiber-rich foods like lentils and whole grains can also help eliminate excess hormones from the body while in contrast, high sugar and processed foods can cause insulin resistance, which can lead to hormone imbalances, weight gain, and mood changes even 10 years into menopause.

Balancing hormones is more than just sailing smoothly through menopause. It's your ticket to a symptom-free, healthy, whole life for decades to come. To feel vibrant, energetic, and ready to rock whatever life throws at us.

As we progress through midlife, the right foods can help alleviate symptoms associated with menopause, promote hormone balance, and contribute to overall health and vitality. Prioritizing whole foods, focusing on nutrient-dense fruits, veggies, healthy proteins and fats, incorporating phytoestrogenic foods like soy and flaxseed, magnesium-rich foods, and steering clear of high sugar or processed foods is where it’s at. The right nutrition during this time can help you feel your best and empower you to age healthfully.

I know it's so much easier to tear open a box, bag, or package of something salty, crispy, crunchy, and oh-so-tempting. But let me ask you this: don't you want to be out there, hitting the road well into your nineties, playing with your great-grandkids, with no bladder leaks (ha!), and still having a blast while feeling like a million bucks at the same time? It's all possible, ladies, with some mindful eating and a little bit of determination.