From the RDs: Supporting Women’s Health

March 07, 2025

Food plays a powerful role in well-being, and our team of expert dietitians bring their knowledge, passion and creativity to help guests make choices that fuel their best selves. They work behind the scenes and center stage to support clients and guests with wellness and sustainability initiatives, leading Teaching Kitchens, hosting health fairs, events and collaborating with chefs on recipe testing, among other things.  

Ahead of International Women’s Day, we celebrate the power of nutrition in supporting women’s health—sharing expert advice from a 30-person team that just so happens to be entirely women. 

 Eurest Well-being team in action
Top to bottom, left to right: Emily Wunder, Beth Cash, Jessica Brash, Kelsey Massis, Lee Ann DeBiase, Kelly Lawler

According to Michelle Sadlowski, Senior Director of Well–being & Sustainability, “Food fuels our bodies through every stage of life. As women experience hormonal shifts over time, the right nutrition can play a role in naturally supporting symptoms and overall well-being.”  

  • Build Strength. Green tea and chili peppers may increase metabolism. Include protein from poultry, fish and seafood, eggs, low fat dairy, legumes like soy, nuts and seeds to support lean muscle growth. Also, be sure to eat plenty of lower calorie, high fiber foods like fruits and vegetables.  
  • Mood Changes. Some women may experience anxiety, depression and irritability as their hormones change.  Foods that support a positive mood include dark chocolate, salmon, green tea, oysters, blueberries and dark leafy greens.  
  • Sleep Support. Almonds, walnuts, kiwi, cherries, and fatty fish like salmon all may help support better sleep which can be disrupted during menopause by reduced progesterone levels. Some research has shown that eating 1-2 kiwis before bed may help with sleep because of their serotonin content. Sweet cherries are a source of melatonin so drinking a glass of cherry juice before bed may also help improve sleep.  
  • Cool it Down. Consume more naturally cooling and hydrating foods like soy, cucumber, zucchini, dark leafy greens, berries, coconut water, apples, watermelon, cantaloupe, and peppermint. Foods to avoid include spicy foods, caffeine and alcohol which can exacerbate hot flashes.   

 These tips are directional; any specific guidance related to your unique health needs should be managed between you and your doctor or nutritionist.