Experts Elizabeth Ward and Hillary Wright, co-authors of newly-released The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health and Happiness, offer valuable strategies how a nutrient rich diet plan and a healthy  lifestyle can not only mitigate and manage the symptoms of menopause and perimenopause, but also reduce weight gain, lower your risk for chronic diseases including cancer, and improve bone and brain health. 

Key messages:

• Focus on key nutrients such as calcium, omega 3 fatty acids and protein which is often lacking in the diets of menopausal women.
• Limit alcohol to one drink per day.
• The Menopause Diet Plan is similar to the Mediterranean and DASH diets, rich in protein, smart carbs, and healthy fats with a little room for splurge foods.
• Highly processed and refined foods are discouraged as they can worsen symptoms.
• Natural supplements to control hot flashes are not recommended as the evidence is limited.
• Exercise is essential to the plan, especially resistance training to maintain muscle mass.
• Dietary supplement recommendations are individualized where needed to fill in nutrient gaps.

Resources: https://betteristhenewperfect.com/

https://hillarywright.com/

https://www.instagram.com/menopausedietplan/

https://www.amazon.com/Menopause-Diet-Plan-Managing-Happiness/dp/0593135660