Thriving Through Menopause: Author Elizabeth Ward On Wellness Tips for Women Over 45
An Interview With Shawna Robins
There’s no one-size-fits all diet for menopause. That may sound funny from the co-author of a book called “The Menopause Diet Plan,” but it’s true. No matter what your eating style, you should consume adequate protein and fiber, and your diet should be based largely on plant foods. A plant-based eating plan doesn’t necessarily mean no animal foods, but it does mean that every meal should include foods such as fruits, vegetables, grains, legumes, lentils, nuts, and seeds.
Menopause is a significant transition in a woman’s life, often accompanied by various physical and emotional challenges. However, it is also an opportunity to embrace wellness and thrive. How can women over 45 navigate this phase with grace and vitality? As part of this interview series, we had the pleasure to interview Elizabeth Ward.
Elizabeth Ward is a registered dietitian nutritionist (RDN) and award-winning nutrition communicator who specializes in women’s health and nutrition issues. She is the co-author of “The Menopause Diet Plan, A Natural Guide for Managing Hormones, Health, and Happiness,” and the author of several other books including “Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.” Ward lives in the Boston, MA area.
Thank you so much for doing this with us! Before we dig in, our readers would like to ‘get to know you’. Can you tell us a bit about your background and your backstory?
I’ve been a registered dietitian for more than 35 years. I was an athlete in high school and was fascinated by the power of nutrition to improve performance and help reduce the risk for chronic disease. I majored in Human Nutrition in college, became a dietitian, and decided that I loved helping people to better understand how to eat through writing and speaking about nutrition. I went on to receive a master’s degree in Mass Communication from Boston University which has helped me in writing books and articles about nutrition and health.
Can you share a story with us about what brought you to your particular career path?
A few years ago, my best friend and fellow dietitian Hillary Wright and I began asking each other questions about menopause nutrition because we couldn’t find any science-based resources and we had never learned about menopause in school or during our training. Long story short, we did the research and wrote a book together about menopause diet and lifestyle. It was perfect timing! We met in college, and we had always wanted to work together but we each had three kids and a career and we were too busy. Once our lives slowed down a bit, we were able to write the book and concentrate on menopause nutrition. It’s wonderful to have someone to share your personal and professional experiences with!
Can you share with our readers a bit about why you are an authority in the menopause and women’s wellness fields? In your opinion, what is your unique contribution to the world of wellness?
I am an evidence-based menopause nutrition expert. I never offer advice about hormones or other medication because I am not qualified. Staying in my lane and keeping up to date with the latest perimenopause and menopause research is my strong suit and helps me better serve the women that seek out advice. I have been through menopause and helped other women during the transition with a combination of practical advice, science-based evidence, and a lot of humor!
Do you have a favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life or your work?
I love the saying “better is the new perfect.” As women, we spend a lot of time trying to make everything perfect for ourselves and everyone else in our lives, and it’s exhausting. There IS no such thing as a perfect diet, exercise routine, or life. You can make your life better by making small changes, but it will never be faultless. I gave up on perfection long ago. Good is good enough!
Ok, thank you for all that. Now let’s move to the main focus of our interview. Let’s start with the basics. What lifestyle changes have you found to be most effective for women to thrive during menopause?
I find a lot of women are mystified by what’s happening to their bodies, especially weight gain in the belly area. I suggest taking an detailed look at your diet to get the information you need about what you’re eating and when because weight gain only happens when you’re consuming more calories than you’re burning. You don’t need to make drastic changes to improve your energy level, sleep better, and support overall health and weight control. Many women see improvement when they stop depriving themselves of food in the name of weight loss. Eating three meals a day on a balanced diet with adequate protein and fiber can make you feel so much better and help prevent weight gain. I can’t say enough about regular physical activity for stress relief, better sleep, and reducing the risk for chronic conditions that menopause exacerbates including osteoporosis, high blood pressure, and heart disease.
Can you share any specific dietary recommendations that help alleviate common menopause symptoms?
Weight gain, hot flashes, and poor sleep are the main menopause symptoms. Following a balanced diet with slightly fewer calories (250–500) than you need every day can reverse or prevent weight gain. For women with overweight or obesity, losing weight can have a significant effect on the frequency and severity of hot flashes which may interfere with sleep. Some women have fewer hot flashes when they eat soy foods, such as tofu, tempeh, and edamame, every day but this doesn’t work for everyone.
How important is mental health during menopause, and what strategies can women use to maintain it?
Mental health is very important during the menopause transition (perimenopause) and afterwards. The incidence of anxiety and depression increase during midlife in women for several reasons. I’m not a mental health professional but I can tell you that women can become upset over bodily changes, hot flashes that disrupt their day and ruin their sleep at night, and a general lack of energy. As a dietitian, I help women to better manage their moods with food. For example, I encourage eating regular meals and snacks, limiting caffeine, and avoiding alcohol because it can disturb your sleep. Regular physical activity is a stress-reducer, and so is socializing with friends and family that you can truly be yourself with. Trying to get adequate sleep is critical to mental health and overall wellbeing, too, so I suggest regular sleep patterns, even on the weekends.
What role does exercise play in managing menopause symptoms, and what types of exercise are most beneficial?
Exercise and other physical activity can play an important role in weight control and stress reduction. Regular exercise may also help reduce hot flashes. Strength training is vital for making and preserving muscle tissue and supporting bone health. A mixture of strength training and aerobic activity is best during perimenopause and for the rest of your life.
Ok. Here is the main question of our discussion. Can you please share “5 Things You Need to Know to Thrive Through Menopause”? If you can, kindly share a story or example for each.
1. You can live between 30% and 40% of your life after menopause occurs. It’s likely that you will need to alter some of your eating, exercising, and lifestyle habits to adapt to the changes caused by menopause and because of aging. For example, I gained nearly 10 pounds during the menopause transition and realized that I could no longer snack mindlessly because it contributed extra calories that I didn’t use. Menopause increases the risk for type 2 diabetes and heart disease as well as osteoporosis. Try to achieve and maintain a healthy weight on a balanced diet that’s low in added sugars, sodium, and saturated fat and provides adequate calcium and vitamin D.
2. There’s no point in chasing after your 30-year-old body. It’s not coming back. Menopause, and aging in general, requires a certain level of acceptance about bodily changes. That said, there is plenty you can do to preserve and build muscle, protect your bones, brain, and heart, feel energetic, and limit body fat, including eating healthy, limiting or avoiding alcohol, and exercising regularly.
3. Don’t believe every awful thing you hear about menopause! Every person’s menopause is unique. Just because your friend had debilitating hot flashes or wild mood swings doesn’t mean you will, too. I dreaded menopause, and for no reason. I had some hot flashes, gained some weight, and my cholesterol increased, but that was about it. It’s important not to blame all your health issues on menopause because you are also getting older during the perimenopause transition.
4. If a menopause “solution” sounds too good to be true, it probably is. Rely on science and credentialled health care providers for guidance. Avoid influencers who peddle their diet, exercise program, or supplements to “balance your hormones” or help you “banish belly fat forever.”
5. There’s no one-size-fits all diet for menopause. That may sound funny from the co-author of a book called “The Menopause Diet Plan,” but it’s true. No matter what your eating style, you should consume adequate protein and fiber, and your diet should be based largely on plant foods. A plant-based eating plan doesn’t necessarily mean no animal foods, but it does mean that every meal should include foods such as fruits, vegetables, grains, legumes, lentils, nuts, and seeds.
Can you discuss any alternative therapies or natural remedies that have shown promise in supporting women through menopause?
A balanced diet that you can follow every day of the week (for the most part!) is the best natural remedy I know. It can help you with weight control, support energy levels, and help prevent chronic conditions. Including soy foods every day, such as tofu, tempeh, and edamame, may help reduce the frequency and severity of hot flashes in some women. Eating about 30 grams of fiber daily may help with weight control, which many women struggle with during perimenopause and menopause. Exercise is also a natural remedy and some women find relief from hot flashes with yoga or Pilates.
In women with overweight and obesity, weight loss is the best natural remedy for hot flashes.
Wonderful. We are nearly done. Is there a person in the world, or in the US, with whom you would like to have a private breakfast or lunch, and why? He or she might just see this, especially if we tag them. :-)
Mick Jagger. I have so many questions for him. Also, I’d really love to know how he stays so fit!
How can our readers further follow your work online?
I am on IG and FB @menopausedietplan with Hillary Wright. Join us!
This was very meaningful, thank you so much. We wish you only continued success on your great work!
About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.
