Nutrition During Menopause
By Clare Keating, Dietitian, Sports Dietitian and Nutritionist
Menopause is a significant phase in a woman's life that brings about various changes, including shifts in hormonal balance and metabolism.
Nutrition plays a crucial role in managing the symptoms and supporting overall health during this transition.
In particular, a study published in the Journal of the Academy of Nutrition and Dietetics found that a diet rich in fruits, vegetables, and whole grains was associated with fewer menopausal symptoms.
In addition to eating more wholefoods there are other specific evidence-based strategies to nutrition for menopause.
Understanding Menopause and Diet
Menopause typically occurs around the age of 45 to 55 and marks the cessation of menstruation. During this time, hormonal changes,
particularly a decline in estrogen levels, can lead to various symptoms such as hot flashes, mood swings, weight gain, and increased risk of bone
density loss.
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Key Nutritional Considerations in Menopause
1. Calcium and Vitamin D
Bone health becomes a critical concern during menopause due to the increased risk of osteoporosis. Calcium and vitamin D are essential for maintaining strong bones. Good sources of calcium include dairy products, leafy greens, tofu, and fortified foods.
Vitamin D can be obtained from sunlight exposure and certain foods like fatty fish and fortified products.
2. Phytoestrogens
Phytoestrogens are plant-based compounds that mimic estrogen in the body. Research published in the 'American Journal of Clinical Nutrition' suggests that higher intakes of phytoestrogens are linked to a decreased risk of hot flashes and other vasomotor symptoms. Foods rich in phytoestrogens are soybeans and soy products, flaxseeds, lentils, and chickpeas.
3. Omega-3 Fatty Acids
Omega-3 fatty acids found in fish, flaxseeds, chia seeds, and walnuts have anti-inflammatory properties and may help with mood swings and joint pain associated with menopause.
4. Protein Intake
Maintaining muscle mass becomes increasingly important during menopause. Protein-rich foods such as lean meats, poultry, fish, eggs, legumes, and nuts support muscle health and repair.
5. Limiting Certain Foods
Reducing the intake of caffeine, alcohol, and spicy foods can help manage hot flashes and night sweats, which are common menopausal symptoms.
6. Hydration
Staying hydrated is crucial.
Opt for water, herbal teas, and hydrating foods like fruits and vegetables to combat symptoms like dry skin and vaginal dryness.
While menopause is a natural phase in a woman's life, adopting a well- balanced diet rich in nutrients can significantly alleviate symptoms and support overall health. Additionally seeing a dietitian can help develop a personalised nutrition plan tailored to your individual needs, goals and symptoms during menopause.
Remember, nutrition is just one aspect of managing menopause; staying physically active, managing stress, and getting enough sleep also contribute to a smoother transition through this phase.