The Modified Mediterranean Menopause Diet or 3M Diet is the best menopause diet because it relieves menopause symptoms while conferring the benefits of a Mediterranean diet.
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Mediterranean Diet Benefits
The Mediterranean Diet is the healthiest diet because it has the following benefits:
Mediterranean Diet Prevents Heart Disease
The Mediterranean Diet reduces the risk of developing cardiovascular diseases like heart attack by 40%. This is important for menopausal women because the risk for cardiovascular disease increases after menopause. Before the age of 55, women have a lower risk of developing heart disease because estrogen keeps the blood vessels relaxed and open. After menopause, women have the same risk for heart disease as men.
Mediterranean Diet Prevents Stroke
The Mediterranean Diet reduces the risk of developing cardiovascular diseases like stroke by 40%. This is important for menopausal women because the risk for cardiovascular disease increases after menopause. Before the age of 55, women have a lower risk of developing heart disease because estrogen keeps the blood vessels relaxed and open. A woman’s risk for stroke doubles every decade after the age of 55. This is thought to be due to the levels of cholesterol which may contribute to cholesterol buildup in the artery walls leading to the brain.
Mediterranean Diet Prevents High Blood Pressure
The Mediterranean Diet reduces the risk of developing hypertension. This is important for menopausal women because estrogen keeps the blood vessels relaxed and open. Blood vessels in high blood pressure are narrow and stiff.
Mediterranean Diet Prevents High Cholesterol
The Mediterranean Diet reduces the risk of developing high cholesterol. This is important for menopausal women because the before the age of 55, women have a lower risk of developing heart disease because estrogen helps the body maintain a healthy balance of good and bad cholesterol. When estrogen levels go down in the perimenopause and menopause periods cholesterol may start to build up in the blood vessels leading to the heart.
Mediterranean Diet Prevents Metabolic Syndrome
The Mediterranean Diet reduces the risk of developing metabolic syndrome. The components of metabolic syndrome are high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol and abdominal obesity. This is important for menopausal women because before perimenopause and menopause estrogen helps the body maintain a healthy balance of good and bad cholesterol.
Mediterranean Diet Improves Sleep
The Mediterranean Diet is also linked by studies to better quality sleep. This is important for menopausal women because menopause is associated with sleep disturbances.
Mediterranean Diet Prevents Obesity
The Mediterranean Diet is also important for weight loss and treating obesity since it contains foods that are low in fat and low in calories. This is important for menopausal women because menopause is associated with weight gain and belly fat deposition.
Mediterranean Diet Maintains Healthy Gut
The Mediterranean Diet also helps maintain a healthy gut microbiome. This is important for menopausal women because menopause is associated with digestive issues.
Mediterranean Diet Prevents Diabetes
The Mediterranean Diet reduces the risk of developing type 2 diabetes.
Mediterranean Diet Prevents Cancer
The Mediterranean Diet reduces the risk of developing cancers of the breast, lung, colorectal, head and neck.
Mediterranean Diet Prevents Dementia
The Mediterranean Diet also reduces the risk of developing dementia.
Mediterranean Diet Prevents Macular Degeneration
The Mediterranean Diet also reduces the risk of progressing from early to late stage age-related macular degeneration.
Mediterranean Diet Increases Lifespan
The Mediterranean Diet is also linked by studies to reduced death rate which results in an increased lifespan.
Mediterranean Diet Prevents Chronic Inflammation
The Mediterranean Diet is also linked by studies to lower levels of inflammatory markers in the body. This means it has anti-inflammatory effects which reduce inflammation in the body. This is very important because chronic inflammation is involved in the disease process of conditions like eczema, psoriasis, heart disease, high blood pressure, type 2 diabetes, SLE or lupus, RA or rheumatoid arthritis, AS or ankylosing spondylitis, inflammatory bowel disease like Crohn’s disease, asthma, COPD or chronic obstructive pulmonary disease, depression, anxiety, Alzheimer’s disease, Parkinson’s disease and some cancers. Studies have linked chronic inflammation with breast cancer, colorectal cancer, liver cancer, lung cancer, and pancreatic cancer.
Click on the link to learn more about the Mediterranean Diet
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Modified Mediterranean Diet For Menopause
You can modify the Mediterranean diet for menopause and create the 3M Diet (Modified Mediterranean Menopause Diet) so that you can reap the benefits of the Mediterranean diet and relieve menopause symptoms.
To do this, consume Mediterranean diet approved foods which are high in phytoestrogens. Phytoestrogens are plant compounds which act like estrogen in the body. Their consumption can therefore help relieve some of the menopause symptoms caused by decreasing estrogen levels.
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Modified Mediterranean Menopause Diet Food List:
The Mediterranean diet includes a large amount of vegetables. Modify it for menopause by eating phytoestrogen-rich vegetables like broccoli, cabbage, carrots, celery, collard greens, potatoes, spinach, sweet potatoes, and zucchini. Double down on calcium-rich vegetables like spinach and kale to help prevent osteoporosis.
The Mediterranean diet includes a large amount of fruits. Modify it for menopause by eating phytoestrogen-rich fresh fruits like apples, grapes, peaches, pears, plums, pomegranates, strawberries, blueberries, cranberries, and blackberries. Ensure that you also consume phytoestrogen-rich dried fruits like dates, prunes and dried apricots.
The Mediterranean diet includes a large amount of legumes. Modify it for menopause by eating phytoestrogen-rich legumes like soybeans, chickpeas, kidney beans, and peanuts. Ensure that you also consume soy products like edamame, tofu, tempeh, miso, and soya powder.
The Mediterranean diet includes a large amount of seeds. Modify it for menopause by eating phytoestrogen-rich seeds like flaxseeds, sesame seeds, and sunflower seeds.
The Mediterranean diet includes a large amount of nuts and nut butters. Modify it for menopause by eating phytoestrogen-rich peanut butter.
The Mediterranean diet includes a large amount of whole grains. Modify it for menopause by eating phytoestrogen-rich grains like wheat, rye, oats and barley.
The Mediterranean diet includes a good amount of fatty fish like salmon.
The Mediterranean diet includes a good amount of healthy fats like extra virgin olive oil (EVOO), avocados, and avocado oil. Modify this by consuming a moderate amount of EVOO to reduce menopause weight gain.
The Mediterranean diet includes a good amount of herbs and spices. Modify it for menopause by eating phytoestrogen-rich garlic, turmeric and onions.
The Mediterranean diet includes a moderate amount of chicken and eggs.
The Mediterranean diet includes a moderate amount of dairy. Modify it for menopause by eating dairy products with phytoestrogens like cow’s milk, yogurt and butter. These dairy products are also important since they provide the body with calcium which helps prevent osteoporosis.
The Mediterranean diet includes little to no red meat, processed meats like sausages, hot dogs. Do not modify this.
The Mediterranean diet includes little to no sweets, sugary foods, sugary drinks. Do not modify this since sugary foods cause blood sugar dips which lead to fatigue and irritability and can worsen menopause fatigue and mood swings. Sugary foods increase blood sugar levels and this can potentially worsen hot flashes and night sweats.
The Mediterranean diet includes little to no refined grains like white bread, white pasta, French fries. Do not modify this since refined grains cause blood sugar dips which lead to fatigue and irritability and can worsen menopause fatigue and menopause mood swings.
The Mediterranean diet includes little to no trans fats in margarine and processed foods. Do not modify this.
Additional Tips
The 3M Diet comprises of high protein meals to reduce the age-related lean muscle loss. High protein meals also help with menopause weight loss since they make a person feel fuller for longer. The recommended protein intake is 0.8 grams of protein per 1 kg of body weight.
The 3M Diet does not contain caffeine, alcohol and spicy foods because they trigger hot flashes.
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MODIFY 3 Day Menopause Weight Loss Diet Meal Plan
This menopause weight loss plan will help you lose weight and lose menopause belly fat.
Day 1
Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup strawberries, 1 tbsp mixed flaxseeds, sesame seeds and sunflower seeds, 1 tbsp soya powder
2 slices French toast made from wholegrain bread, 2 eggs, ½ cup soy milk, 1 tsp cinnamon
1 cup green tea
Mid Morning Snack
Sliced, raw vegetables like carrots, cauliflower, celery, cucumbers
1 tbsp peanut butter
Lunch
4 oz grilled, organic salmon with seasoning and 1 cup brown rice
Rainbow vegetables sauteed in olive oil like bell peppers, broccoli, carrots, cauliflower, zucchini
Banana berry ice-cream made by blending 2 frozen bananas, 1 cup berries, 1 cup soy milk, 1 tbsp soya powder
Mid Afternoon Snack
1 cup green tea
½ cup raw peanuts
Dinner
1 cup grilled pumpkin drizzled with 1 tbsp of pumpkin seed oil
Rainbow soup made from vegetables like bell peppers, carrots, onions, garlic, tomatoes, zucchini and spiced with black pepper, garlic and ginger.
1 cup strawberries
Day 2
Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup peaches, 1 tbsp shredded coconut, 1 tbsp mixed flaxseeds, sesame seeds and sunflower seeds, 1 tbsp soya powder
2 slices wholegrain bread with omelette made from 2 eggs, 1 tomato, ½ bell pepper, ½ onion
1 cup green tea
Mid Morning Snack
Sliced, raw vegetables like carrots, cauliflower, celery, cucumbers
1 tbsp peanut butter or other nut butter
Lunch
4 oz steamed, organic chicken with seasoning and 1 cup brown rice
Rainbow vegetables sauteed in olive oil like bell peppers, broccoli, carrots, cauliflower, zucchini
Banana mango ice-cream made by blending 2 frozen bananas, 1 cup mango cubes, 1 cup soy milk, 1 tbsp soya powder
Mid Afternoon Snack
1 cup green tea
½ cup Brazil nuts or other nuts
Dinner
1 cup grilled sweet potato drizzled with 1 tbsp of olive oil
Rainbow soup made from vegetables like bell peppers, carrots, onions, garlic, tomatoes, zucchini and spiced with black pepper, garlic and ginger.
1 cup pineapple cubes
Day 3
Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup pears, 1 tbsp pumpkin seeds, 1 tbsp mixed flaxseeds, sesame seeds and sunflower seeds, 1 tbsp soya powder
2 slices French toast made from wholegrain bread, 2 eggs, ½ cup soy milk, 1 tsp cinnamon
1 cup green tea
Mid Morning Snack
Sliced, raw vegetables like bell peppers, broccoli, carrots, cauliflower, celery, cucumbers
1 tbsp peanut butter
Lunch
4 oz ground, organic beef with spaghetti sauce made with tomatoes, bell peppers, onions, olive oil and 1 cup whole grain spaghetti
Rainbow vegetables sauteed in olive oil like bell peppers, broccoli, carrots, cauliflower, zucchini
Banana orange ice-cream made by blending 2 frozen bananas, 1 cup orange slices, 1 cup soy milk, 1 tbsp soya powder
Mid Afternoon Snack
1 cup green tea
½ cup walnuts or other nuts
Dinner
1 cup grilled squash drizzled with 1 tbsp of pumpkin seed oil
Rainbow soup made from vegetables like bell peppers, carrots, onions, tomatoes, zucchini and spiced with black pepper, garlic and ginger.
1 orange
For the 7 day menopause weight loss plan read the Natural Menopause Symptom Relief Book
