Nutrition During the Stages of Menopause

Presentation fill-in-the-blank handout.

STRAW Stages of Menopause - the complete table (scroll down, it’s Figure 1).

The Glycemic Index

Soluble Fibre Guide

List of protein and starch foods

List of Calcium-rich foods

List of Iron-Rich Foods

List of Magnesium-rich foods

List of Selenium-rich foods

The Society of Obstetricians and Gynaecologists of Canada: Menopause and U

Osteoporosis Canada podcast on osteoporosis and menopause (Season 3, episode 2. Original air date: Oct 27, 2022.

Recommended Books:

Buy them from your local bookstore. Or, if you shop on Amazon, when you use the links below I earn a small commission at no extra expense to you.

• The Menopause Manifesto by Dr. Jen Gunter

• The Change by Germaine Greer

• Plant Powered Protein by Davis, Melina, and Davis

Key Scientific Literature References:

Overall Health / Multiple Health Factors

• https://doi.org/10.3390/nu16010027

• https://doi.org/10.1016/j.ebiom.2022.104303

• doi: 10.3389/fendo.2022.886824

• https://doi.org/10.1007/s00404-024-07555-6

Sleep

• doi: 10.2147/NSS.S125807

• https://doi.org/10.1093/nutrit/nuad113

Weight/ Body Composition/ Muscle

• https://doi.org/10.3390/healthcare4030042

• doi: 10.1097/GME.0000000000001792

Metabolism

• DOI: 10.1055/s-0042-110320

• https://doi.org/10.1016/j.ogc.2018.07.008

Heart Health, Inflammation, and Blood Sugar

• https://doi.org/10.1016/j.maturitas.2022.08.001

• doi: 10.3389/fendo.2019.00589

• DOI: 10.1089/whr.2021.0119

• DOI: 10.1186/s12916-018-1008-8

• https://doi.org/10.1186/s12905-023-02417-w

Gut Microbiome

• DOI: 10.1097/GME.0000000000001702

• https://doi.org/10.1080/10408398.2022.2076651

Kristen Yarker, MSc, RD
Registered Dietitian Victoria BC