How Diet Affects Menopausal Symptoms
Menopause is a phase in a woman’s life that is accompanied by certain physical changes. This also changes the need for nutrients and energy.
With increasing age, the first menopausal symptoms appear in women, which can be attributed to hormonal changes. During the menopause, the need for nutrients also changes, so you need to pay special attention to your diet.
Depending on age, exercise habits and physical condition, experts recommend specific nutrition plans that take into account the woman’s lifestyle and promote her health. An appropriate diet can also have a very positive effect on menopausal symptoms. Find out more about this topic today.
Things to know about menopause
Menopause is a natural process that leads to a major hormonal change. During this time, the woman experiments with menopause, that is, the last spontaneous menstruation. Menopause usually begins between the ages of 45 and 50, and various factors (including genetic factors) play a role here.
The diet during menopause
During menopause, women experience profound physical changes. Therefore, the nutritional requirement also changes. Energy consumption decreases by around 5 percent with every decade. For this reason, the calorie intake should also be lower.
A varied and balanced diet is particularly important in order to maintain the quality of life and prevent diseases. Among other things, the distribution of macronutrients should be taken into account:
- Carbohydrates should make up about 45-60% of the total number of calories.
- About 10-15% of your calories should be protein.
- The proportion of fats should make up around 20-35% of the total amount of calories.
carbohydrates
The majority of our diet should consist of complex carbohydrates. You should avoid simple sugars, which are found in sweets, soft drinks and pastries.
protein
Around 50% of the proteins ingested should be of high biological quality so that they contain the necessary amount of essential amino acids. To ensure the absorption of high-quality protein, you should also consume plant-based proteins (grains and pulses).
Fats
Fats are especially important during menopause. The consumption of monounsaturated (oleic acid) and polyunsaturated fatty acids (linolenic acid, docosahexaenoic acid and eicosapentaenoic acid) is particularly recommended.
Vitamins and minerals
The recommended amount of vitamins and minerals does not change during menopause. However, women should start taking in more calcium and vitamin D during this time. Because with it you can prevent osteoporosis.
Diet and menopausal symptoms
Due to the hormonal changes during menopause , the body reacts with complaints that can be very uncomfortable. The following recommendations and foods will help you cope better with it and improve your quality of life.
1. Menopausal symptoms: hot flashes
You should avoid stimulating foods such as caffeinated tea, coffee, alcohol and chocolate, especially in the evening.
The reason for this is that these can favor or intensify hot flashes as they stimulate the nervous system, inhibit sleep and increase the urge to urinate.
2. Menopausal symptoms: weak bones
Postmenopausal women are at risk of developing bone problems (the risk is four times higher than that of men). The level of estrogen decreases, but this hormone controls the absorption of calcium. Therefore, the risk of calcium deficiency is greater.
Half of the women have at least one broken bone. The study Ostheoporosis: a major public health problem shows that the hip is mostly affected. Therefore, women from the menopause should make sure that they take enough calcium, vitamin D, phosphorus and magnesium.
- Calcium is essential to prevent bone loss and prevent osteoporosis.
- Vitamin D promotes the absorption of calcium. You can find this vitamin in fish, eggs, or liver.
- Phosphorus is also very important for the absorption of calcium and consequently for bone health. You can find this mineral in protein-rich foods such as meat, fish, eggs, and dairy products. Dried fruits, whole grains and pulses also provide phosphorus.
- New studies have shown that the loss of bone mass cannot only be traced back to a calcium deficiency. The peptide hormone osteocalcin also plays an important role. The study Dilatational band formation in bone , published in the journal Proceedings of the National Academy of Sciences of the United States of America , found that deficiency in osteocalcin increases the risk of bone fractures. In order for this peptide hormone to bind calcium in the bone, it needs vitamin K.
3. Changes in menopause: sagging skin
The lower level of estrogen can accelerate the wrinkling of the skin. For this reason, daily care is particularly important.
In addition, antioxidant foods can help. These include, for example:
- Vitamin C: peppers, kiwis, broccoli, berries and citrus fruits
- Zinc: seafood, meat, seeds, lentils, and beans
- Vitamin A: carrots, beetroot, tomatoes and other red vegetables
These foods keep your skin elastic. But don’t forget to drink enough. At least 8 glasses of water a day is a must during menopause if you want beautiful skin.
4. Menopausal symptoms: hormonal changes
Foods rich in tryptophan
This amino acid is important for the production of serotonin, a neurotransmitter that affects changes in our mood, sleep habits, and appetite. This happens relatively often during menopause.
To reduce these menopausal symptoms, you should eat more of the following foods:
- turkey
- fish
- spinach
- Cottage cheese (or cottage cheese)
- oats
- Sesame seeds and sunflower seeds
Omega-3 to control hormones
Omega-3 fatty acids are also important during menopause. They have a positive effect on serotonin levels and cardiovascular health. The following foods should therefore not be missing in your diet:
- Oily fish
- Chia seeds
- nuts
- Rapeseed oil
We hope that these tips will help you to better manage your menopausal symptoms. Also pay attention to a healthy lifestyle in order to be able to enjoy this phase of life: Not only the diet, but also regular exercise is important!
