Am I Too Young to Have Menopause Symptoms?

By Teresa Wagner, RD, LD
July 19, 2022

As a woman in my mid-40s, I find myself having more and more conversations with women my age about menopause symptoms. The conversations are light, and there tends to be some laughing about those symptoms, but for some women what they’re experiencing is hardly a laughing matter.

early-menopause.jpgAre you a woman in your 30s or early 40s experiencing hot flashes, mood swings, low libido, weight gain or fatigue? Do you have trouble falling asleep or sleeping through the night? Is your memory not what it used to be? Have you been gaining weight even though you feel like you are eating healthy? Do you catch yourself wondering, “Could this be early menopause?”

The answer could be yes, or your symptoms may be related to what you are (or are not) eating. Let’s take a closer look at some of the symptoms of menopause and see if there is a food connection to why you may be experiencing these symptoms.

The food connection to menopause-like symptoms

Hot flashes
Let’s begin with the most famous of menopause symptoms, hot flashes. Hot flashes occur because of fluctuations in hormones. Why would hormones be fluctuating? Insulin is the master hormone that affects the sex hormones estrogen, progesterone, and testosterone. Insulin is released in response to the amount of carbohydrates you eat. When eating the Standard American Diet (SAD), full of sugar and processed carbohydrates, blood sugar spikes and crashes (and you’re riding the blood sugar roller coaster) all day long. This way of eating can set you up for hormonal imbalance and result in hot flashes.

Night sweats and insomnia
Night sweats and insomnia can also be connected to the blood sugar roller coaster and hormone fluctuation. If your blood sugar is soaring and crashing all day, can you guess what is happening during the night? Are you are waking up every night at 3am and struggling to fall back asleep? It could be the result of a blood sugar spike and crash.

Fatigue, mood issues, headaches and more
If you're not sleeping well it’s not surprising that you may feel fatigued, irritable and emotional, have headaches and crave sugar. These feelings may also be related to low blood sugar. Eating meals or snacks made up of carbohydrates only, eating highly processed carbohydrates or going extended periods of time without eating anything, can lead to low blood sugar. Think of how you feel when you’ve gone too long without eating. Do you have a go-with-the-flow, easy-breezy personality or are you annoyed, overly sensitive, impatient, and/or quick-tempered?

Low libido
Do you follow a low-fat diet? If you do, that may also be contributing to a low libido. Low-fat eating inhibits healthy hormone production.

Weight gain
Are you gaining weight or having a difficult time maintaining your weight even though you try to eat healthy? Diets that are touted as healthy by much of the medical community include 6-11 servings of grains, 3-5 servings of fruits and vegetables, low-fat dairy, minimal animal protein and minimal fat. The problem with these recommendations is they are far too high in carbohydrates and too low in protein and fat.

As women age, our bodies don’t burn sugar (carbohydrates) for energy as efficiently as they used to. When the sugar isn’t used by the body, it has to be stored somewhere, and that somewhere is our fat cells.

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Change your eating to decrease symptoms

To decrease menopause-like symptoms, we encourage clients to eat the Weight & Wellness Way, a balanced way of eating, so there aren’t dramatic spikes and dips in blood sugar. What does balanced eating mean? At every meal and snack eat:

  • Animal protein
  • Healthy fat
  • Carbohydrates (mostly from vegetables) 
  • Minor amounts of fruits, grains and starchy carbohydrates (about ½ cup per meal or snack)

The important role fat plays in decreasing symptoms

Fat is not only helpful for balancing blood sugar, it’s crucial for making hormones. It’s not just fat that is required to make hormones, but cholesterol as well. According to Sally Fallon and Mary Enig, MD authors of Diet for the Prevention of Women’s Diseases, “In order to produce estrogen and progesterone as required for the reproductive cycle, the body needs adequate amounts of cholesterol, because all the sex hormones are made from this vital substance.” This contradicts what women have been told over and over: in order to maintain our weight and decrease our risk of chronic illnesses we need to avoid fat and cholesterol. But where has that gotten us? Are we any thinner? Have we had less risk for chronic disease? It could be argued the opposite is true.

The fats our bodies utilize well for hormone production are fats and oils that have a fatty origin. Think of an olive, if you squeeze it hard enough you could probably get a drop of olive oil from it. It doesn’t require a chemistry lab or major processing to obtain the oil. Now think about a kernel of corn. Imagine squeezing that kernel as hard as you possibly can. It’s tough to imagine oil being squeezed out. Or what about a soybean? Oils made from corn and soybeans require lots of processing and chemical processes to end up in the familiar bottles we see on grocery store shelves. Avoid these and stick with oils like olive oil or coconut oil. Other healthy fats to include in your eating plan: avocado, nuts, seeds, butter, and heavy cream.

If you’re experiencing menopausal symptoms such as hot flashes, night sweats, fatigue, mood swings, insomnia and weight gain, a first step is to check your eating plan. Take out the processed carbs and bad fats from your diet and ensure you’re eating in balance and incorporating enough healthy fat as outlined above. I think you’ll be surprised by how much better you feel.

For some, the idea of adding fat into the diet can be a scary concept. If that is true for you, scheduling an appointment with one of our licensed nutritionists and registered dietitians may be beneficial for you.

Supplements to support menopause-like symptoms

We always start with food first, but sometimes the body just needs a little extra support, especially when it comes to hormones. Three products that I love for these hormone symptoms are Estro I3C, Estro Rebalance, and Calcium D-Glucarate and I recommend them to my clients frequently. If you’re interested in learning more about these products, you can read up on them in this article, Signs of Estrogen Dominance: What That Means & How To Fix It. Symptoms of estrogen dominance are similar to what we are talking about here and these supplements highlighted in the article can be beneficial for BOTH estrogen dominance or menopause-like symptoms. Again, this would be another good reason to make an appointment with a nutritionist or dietitian as we can help you figure out which combo of supplements you need specifically for you.

Don’t wait to balance your hormones

So, whether you are a woman in your 20s, 30s or early 40s experiencing these hormonal issues, now is the time to work on balancing them. It’s never too early or too late to put some healthy lifestyle actions in place to balance your cycles. To do that, create stable blood sugars by eating animal protein, healthy fat, and nutrient dense carbohydrates throughout the day. Reduce the processed carbs and don’t be shy of the quality fats. Pay attention to the symptoms your body is giving you as those will be clues on where you can focus your efforts and how a nutritionist or dietitian can support you.

For more information menopause symptoms, check out these resources:

About the author

Teresa is a licensed dietitian at Nutritional Weight & Wellness. As a mother of three children and avid runner, Teresa knows that good nutrition is essential for energy and well-being. She also sees first-hand the impact food choices have on her children’s behavior, moods and happiness. Teresa is a registered and licensed dietitian through the Minnesota Board of Nutrition and Dietetics. She received her B.S. in dietetics from the University of Wisconsin-Stout and completed her dietetic internship at Indiana University School of Health and Rehabilitation Sciences. She worked as a clinical dietitian for the Richard L. Roudebush VA Medical Center in Indianapolis.

View all posts by Teresa Wagner, RD, LD

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