Menopause: Nutrition and Hormonal Support

As a board-certified dermatologist, Dr. Kormeili has the skills, knowledge, and expertise necessary to reverse the signs of heartbreak – or celebrate the transition– and get youAC back on your feet to conquer the world before you. The first step on this journey is to schedule a personal consultation with the doctor to discuss your questions and concerns. To contact our office directly, please call (310) 526-8301. 

Why Nutrition and Hormones Matter in Menopause

Hormones and nutrition are closely linked during menopause. As estrogen and progesterone (the female hormones) decline, the way your body processes carbohydrates, fats, and proteins changes, which can affect weight, energy, and skin quality. Following a healthy diet is important to support hormonal balance during this time. Hormones play important roles in collagen production, skin hydration, and circulation, so imbalances can lead to dryness, dullness, and increased fine lines. At the same time, what you eat provides the building blocks for hormones and the antioxidants that protect your cells from inflammation and oxidative stress. When nutrition and hormones work together, you are more likely to experience steadier moods, healthier skin, and a more stable weight, so you can comfortably move through menopause.

How Menopause Affects Metabolism and Weight

Many women notice that weight loss feels harder around perimenopause and menopause, which can have an impact on self-esteem and overall wellness. Even if your eating habits have not changed, the female body tends to store more fat in the abdominal area, which causes unwanted “love handles” or a stomach pooch. Lower estrogen also contributes to a gradual loss of lean muscle mass, which can slow metabolism and cause weight gain. Sleep disruption and stress, other common symptoms of menopause, can further drive cravings and fatigue. To combat age-related weight gain and support a healthy metabolism, we recommend that patients focus on strength training, balanced carbohydrates, and mindful eating with higher protein intake and fewer carbs.

Key Nutrients for Menopausal Health and Bone Health

Nutrition plays a powerful role in both reducing menopause symptoms and protecting long-term health. As women transition through menopause, the risk of developing chronic diseases such as cardiovascular disease, type 2 diabetes, and osteoporosis increases due to changes in hormone levels and metabolism. A diet rich in whole grains, colorful fruits and vegetables, lean proteins, and healthy fats can help manage blood pressure, cholesterol, and blood sugar, which are key factors in lowering the risk of cardiovascular disease and other chronic conditions.

Protein helps maintain lean muscle and supports collagen for firmer skin and better metabolic health. Calcium and vitamin D are crucial for bone strength, which becomes more vulnerable as estrogen falls. Maintaining muscle mass and bone density is essential to prevent osteoporosis and reduce fracture risk as you age. Magnesium supports sleep, relaxation, and blood sugar balance, all of which influence how you feel day to day. B vitamins play a key role in supporting cognitive function and overall health during menopause, helping to reduce the risk of cognitive decline and other health issues. Antioxidant-rich foods such as colorful fruits and vegetables help with collagen production to maintain skin elasticity and a youthful appearance. Dietary fiber from whole grains, beans, and vegetables supports healthy digestion, assists with hormone metabolism through the gut, and helps regulate blood sugar and cholesterol.

It is also important to monitor fat intake and choose high-quality fats, such as those found in avocados, nuts, and fatty fish. Omega-3 fatty acids are especially important, as they support heart health, ease inflammation, and can help with dry skin and joints. Monitoring your dietary intake and ensuring it includes these nutrients can significantly improve how you experience the menopausal transition.

Menopausal Hormone Therapy

Hormone replacement therapy (HRT) is a popular treatment for menopausal and postmenopausal women. HRT can be used to treat menopause symptoms, including hot flashes, mood swings, difficulty sleeping, night sweats, and vaginal dryness. Many women also notice improvements in skin texture and elasticity, creating a more youthful appearance. There are many different hormone therapy options, including systemic estrogen therapy or a blended replacement of estrogen and progesterone. These hormones can be delivered through oral medication, gels, sprays, patches, or bioidentical hormone injections to restore healthy estrogen levels.

Because HRT uses bioidentical hormones that mimic natural estrogen and progesterone, it is safe for almost all patients. However, it is important to be aware of potential health risks, including increased risk of certain cancers like breast cancer, uterine cancer, and ovarian cancer. The addition of progestin often reduces this risk. During your consultation with Dr. Kormeili and our team, we will discuss your medical history and current symptoms to determine the safest and most effective course of treatment.

Non-Hormonal Support and Supplements for Menopausal Symptoms

Not everyone is a candidate for hormone therapy, and some women prefer non-hormonal approaches for managing menopausal symptoms, especially those in early menopause who may be experiencing minimal symptoms. Non-hormonal therapies, such as vaginal moisturizers and lubricants, can help alleviate vaginal symptoms like dryness and discomfort. Menopausal women can also consider herbal supplements or vitamin supplements, such as:

• Omega-3 for cognitive function, mood, and reduced risk of coronary heart disease
• Magnesium to reduce stress and sleep disturbances
• Vitamin D to strengthen your immune system, support calcium intake, and regulate mood changes
• Black cohosh for night sweats and hot flashes

These supplements can complement a healthy nutrition plan and other menopausal treatments or lifestyle changes. It is important to consult with a physician before taking supplements, as they can negatively affect women with an existing history of high blood pressure and other conditions.

Lifestyle Recommendations for Long-Term Wellness

Lifestyle factors form the foundation of long-term health during and after menopause. Regular strength and resistance training helps preserve skeletal muscle mass and support joint health, while low-impact cardiovascular exercise supports heart health, mood, and sleep. Prioritizing good sleep, stress management, and relaxation techniques can reduce cortisol and improve your body’s ability to cope with hormonal changes. Limiting alcohol consumption and staying hydrated helps stabilize blood sugar and reduce inflammation. With these lifestyle changes, you can enjoy long-term optimal health and more easily navigate the physical and emotional impacts of menopause.

When to Consult a Hormone or Nutrition Specialist

It may be time to seek specialized support if you are experiencing persistent symptoms such as hot flashes, night sweats, brain fog, mood swings, weight gain that does not respond to diet and exercise, or significant changes in your skin and hair. If you feel chronically tired or have symptoms that don’t improve with lifestyle changes, a thorough evaluation can be validating. A hormone or nutrition specialist can review your history, order lab testing, and help you understand the root cause of your symptoms and what can be improved with targeted, individualized treatments. You do not need to wait until symptoms become severe before asking for help.

Schedule a Consultation

If you are seeking guidance on nutrition and hormonal support during menopause, Dr. Kormeili and our team at Derm and Rejuvenation Institute is here to help. Our goal is to help you feel informed, empowered, and more optimistic about this new chapter of your life. Give us a call or schedule a consultation online to take the step toward a more supported, balanced approach to menopause.

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Meet Dr. Kormeili

The first step in neck rejuvenation is medical evaluation and treatment and designing your individualized plan. Please feel free to contact Dr. Tanya Kormeili’s Santa Monica office if you are concerned about Botox for neck rejuvenation. We serve patients in Santa Monica, Brentwood, Malibu, Culver City, Los Angeles, Beverly Hills, & surrounding areas in California.

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