During menopause, your ovaries stop releasing eggs every month and start producing less and less of the female reproductive hormones progesterone and estrogen. These changes can cause some uncomfortable systems, such as irregular periods, brain fog, hot flashes, mood shifts, weight gain and more.
There are treatments available, such as menopause hormone therapy, but there are also ways to ease some symptoms with lifestyle (though you shouldn’t hesitate to address symptoms with your doctor and ask about treatments). One of those ways is diet.
Expert Tip of the Day: Try the 30-30-3 Diet Hack to Boost Gut and Hormone Health
Research is increasingly finding a link among the gut microbiome, sex hormones and mental health, Dr. Amy Shah, women’s health and nutrition expert, said on TODAY with Jenna and Sheinelle. That’s why she recommends eating a balanced diet in mid-life — and in general.
She calls her hack the 30-30-3 method:
- 30 grams of protein in the morning
- 30 grams of fiber throughout the day
- 3 different probiotic foods a day
Why It Matters
Getting 30 grams of protein in the morning is beneficial because it can reduce cravings throughout the day and help keep your mood more regulated, Shah said.
“It doesn’t have to be first thing in the morning, but something early in the day. Your first meal shouldn’t be sugar based,” she added.
Shooting for 30 grams of fiber daily can help with digestion and keep blood sugar and cholesterol stable, which is important in menopause, when “bad” LDL cholesterol tends to increase and insulin resistance becomes more common.
Probiotics, good bacteria found in some foods, can help build and maintain a healthy gut microbiome. Eating a few different types a day means you’re getting a diversity of bacteria. Some research suggests aiming for six servings of probiotic foods daily.
How to Get Started
Try the 30-30-3 hack — but remember that this is not a panacea to fix all health problems in menopause. It’s also important to exercise (especially strength training), get good sleep, maintain social connections and manage stress. And of course, consult a health care provider familiar with menopause.
Here are some tips to help you try the 30-30-3 method:
- Eat a high-protein breakfast, such as eggs and Greek yogurt with probiotics and lots of veggies for fiber.
- Get fiber from foods, like berries, seeds, oats, beans, pulses, whole grains, broccoli, artichokes and avocados.
- Try any of these to hit your goal of three probiotic foods daily: yogurt, kefir, cottage cheese with live cultures, sauerkraut, kombucha, kimchi, miso paste, tempeh and some pickles and cheese, like Swiss and cheddar.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more
