#midlifenutrition

Magnesium plays a role in more than 300 processes throughout the body.

Looking to boost your intake? Try adding these magnesium-rich foods to your diet:

Dark chocolate (70% cocoa or higher)

Avocados

Almonds

Bananas

Pumpkin seeds

Spinach

High-Protein Diet Pitfalls in Perimenopause & Menopause

Many women in midlife hear they must eat lots of protein to stay fit—but too much, especially from animal sources, can disrupt hormones and worsen symptoms like hot flashes, weight gain, bloating, and fatigue. While protein is vital for muscle and cell repair, aiming far above the WHO’s recommendation of 0.8 g per kg of lean body weight (about 45–60 g daily for most) can spike inflammation, stress your adrenals and thyroid, and even strain your kidneys.

Instead of chasing “high-protein” extremes, focus on balanced, nutrient-dense meals with moderate protein—preferably plant-based (beans, lentils, nuts, seeds, whole grains)—alongside plenty of vegetables, healthy fats, and fiber. This approach supports hormone balance, reduces inflammation, and mirrors long-lived cultures (like the Okinawans, who average ~39 g daily).