# Hormones and nutrition: feeding the beast for better health

**Author**  
Shannon Perry

**Medically reviewed by:**  
Monika Jacobson

Some of the biggest impacts on our health come from what we put in our mouths. But there’s so much information out there, some of it directly contradictory, so what’s a gal to do?

[Team Gennev](https://gennev.com/) is pretty much always hungry, and we sometimes struggle to figure out the best solutions to satisfy us physically and emotionally. We figured if _we_ have questions, no doubt many of our Gennev-ers do too, so we connected with our team of Registered Dietitian Nutritionists, as well as nutrition coach Michelle Cartmel to get some answers.

## How can a RDN/health coach help me in menopause?

Think of an Registered Dietitian or health coach as you would any other type of fitness coach or trainer in sports, fitness, etc. At Gennev, our [Registered Dietitian Nutritionists](https://www.gennev.com/plans) coach our patients not only in their nutrition but in other ways to optimize their health and wellness and thrive in menopause. Their role is to educate, inspire and motivate women to make smart, consistently healthy choices which enable them to reach and maintain their end goals. They create personalized wellness plans based on a client’s goals (weight management, improved energy, better sleep, symptom reduction) and provide the tools, guidance and accountability throughout the journey that can help drive that person’s success. They also offer free texting in between appointments to help their patients stay on track.

## I know hormones impact how I feel; how can nutrition help me manage those impacts?

When our hormones are “acting up,” we can feel unwell, sometimes enraged and often out of control. Keeping your nutrition in check is paramount to preventing further spiraling. The most important thing you can do for yourself is to maintain a well-balanced diet full of whole foods, including veggies, fruit, lean protein, legumes, beans, healthy carbs, and healthy fats. Minimize or avoid processed foods, sugars, and sodium because these can severely impact brain and gut health and, in turn, affect your mood.

Whole foods support your mood, so the best way to manage hormone symptoms is to create stability through your nutrition. If you know you are prone to snack cravings when your hormones affect you, it’s time to be more proactive and have healthy treat substitutes on hand, such as a square of dark chocolate, a tablespoon of nut butter and half a frozen banana, or avocado toast on whole grain bread.

## What is the most common nutritional mistake women make?

Eating too much sugar. Sugars are hidden in many foods marketed as “healthy,” from yogurt to salad dressings, green smoothies, specialty coffees, and especially bars. According to the [Sugar Science](https://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html#.YFspXUhKi3I), women should consume no more than six teaspoons (25 grams) of added sugars per day. Added sugars are added during the manufacturing process and are not naturally present in the food itself.

Become a food detective and sleuth out sugars by reading labels! It doesn’t take much time for sneaky little sugar calories to accumulate. Look at your day as a whole and calculate how much sugar you eat on average, then try to determine how to reduce your intake.

## Try these 3 “quick fixes” to jump start your health

First, _plan your eating_ like you plan your workouts. Wake up, think about what your schedule looks like for the day, and plan your meals accordingly. That way, you won’t be making decisions on the fly, which can often lead to poor “grab and go” choices and overeating.

Second, if your goal is to achieve a healthy weight, _exercise portion control_. Start with small changes, reducing portion sizes during dinner for one week. Eat from a salad plate to stay within a safe zone. Eat slowly and deliberately, savoring each bite, and drink water before and during the meal to create satiety.

Third, _stop grazing_. Constant nibbling while at work or while cooking/prepping meals can lead to consuming a lot of extra food we’re not even aware of! Set yourself up for success; if you know your triggers, place things like lemon water, tea, or sparkling water at your disposal and make a conscious decision to choose wisely before grabbing something you shouldn’t.

## Always keep these 5 things in your kitchen

1. A refrigerator stocked with fruits and veggies (pre-cut if possible) placed at eye level.
2. Healthy fats to cook with and add flavor to meals. Use olive oil and avocado oil.
3. Several portions of a healthy pre-made carb/starch/bean that can be used as a base in any meal. Quinoa, brown rice, lentils, and chickpeas are all great. Cauliflower rice and zoodles (zucchini noodles) are tasty, satisfying substitutes for white rice and pasta and are becoming more prevalent in grocery stores.
4. Hard-boiled eggs.
5. Spices that enhance flavor, including turmeric, cumin, cayenne, truffle salt, coriander – or any favorites without added salt or preservatives.

## Try these when you feel like a snack

- Popcorn (skip the butter)
- A handful of unsalted, unroasted nuts and seeds
- Cut up veggies with hummus
- Wasa crackers with nut butter
- A square of dark chocolate – ideally 80% cacao

Proper nutrition is key to warding off disease as we age. If you need guidance on incorporating healthy foods into your diet regularly, consider working with our Registered Dietitians who are [experts in supporting women in menopause](https://www.gennev.com/plans). They will create your personalized plan that will optimize your nutrition and other lifestyle factors, plus provide the support to create healthy habits for the long term.

The information on the [Gennev](https://gennev.com/) site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt many changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of [Gennev’s telemedicine](https://gennev.com/plans) doctors before beginning any new treatment or therapy.