Food guide to effectively manage menopause symptoms

Menopause

Menopause is an inevitable and important phase in every woman's life, which marks the end of the menstrual cycle and the ability to procreate. This definitive loss of fertility generally occurs between the ages of 45 and 55 and involves a series of changes that mainly concern female metabolism. The resulting hormonal changes, particularly the decrease in estrogen, can lead to numerous symptoms and physical conditions. One of the main effects of menopause is the increased risk of certain diseases, including osteoporosis. This degenerative disease is characterized by a decrease in bone mass and the consequent fragility of the skeletal tissue, which breaks more easily. Getting adequate calcium and vitamin D through your diet is vital to preventing bone loss. The menopausal woman is also more susceptible to hypercholesterolemia. This condition occurs when you have excess cholesterol in your blood, which can increase the risk of cardiovascular disease. A balanced diet low in saturated fat and rich in fiber can help keep cholesterol levels under control. Another typical problem of this phase is hypertension, a condition characterized by constantly high blood pressure. It is important to underline that a correct diet, low in salt and alcohol and rich in fruit and vegetables, can help keep blood pressure within normal limits. Other metabolic problems that can arise during menopause include weight gain and insulin resistance. These can be managed through a combination of a balanced diet and exercise. Of course, food alone cannot solve all menopause-related problems. In some cases, a more comprehensive approach that includes hormone replacement drug therapy (HRT) may be needed. This therapy consists of the administration of estrogen and progesterone to relieve the symptoms of menopause and reduce the risk of certain diseases. However, HRT is not advisable for all women and should be discussed carefully with your doctor. In conclusion, during menopause, it is essential to monitor your health conditions, correct your diet if necessary and, in some cases, consider pharmacological interventions. Always remember that every woman is unique and that the most effective solutions vary from person to person. So, consult a professional to find the best plan for you.

Characteristics of the diet

The menopause diet is essential for managing all the physical changes that this period brings. Metabolic changes in menopausal women include slowing of basal metabolic rate, increased visceral fat, and decreased muscle mass. Starting from this assumption, the recommended diet is balanced and varied, and involves the introduction of specific fundamental nutrients to prevent various conditions associated with menopause. First of all, to prevent osteoporosis it is essential to ensure an adequate intake of vitamin D and calcium. Vitamin D, present mainly in oily fish, eggs and mushrooms, promotes the absorption of calcium in the body, while calcium, present mainly in dairy products, legumes and seeds, is the fundamental mineral for good bone health. It is recommended to take around 1200-1500mg per day. To avoid being overweight, which is often a consequence of this period due to the alteration of the metabolism, it is necessary to limit the daily caloric intake and prefer foods rich in fibre, such as fruit, vegetables, whole grains and legumes, to guarantee a longer-lasting sense of satiety and promote weight loss. At the same time, to avoid the onset of metabolic pathologies, such as diabetes or hypercholesterolemia, it is important to monitor the quantity and quality of the fats consumed, favoring unsaturated fatty acids (present in olive oil, fish and in dried fruit), and limiting the excessive use of salt to keep blood pressure under control. Finally, the diet should include an increase in phytosterols, present in foods such as dried fruit, virgin olive oil, legumes and oilseeds. This is because phytosterols help counteract the symptoms of menopause, such as hot flashes and mood swings, thanks to their estrogen-like action. It is also important to moderate alcohol consumption and limit foods with antinutritional factors, such as phytates, lectins and tannins, as they interfere with the absorption of vitamins and minerals. These are mainly found in legumes and cereals that are not properly processed. We always remember that it is essential to personalize the diet according to individual needs, paying attention to one's health conditions and seeking the assistance of a nutrition professional to obtain personalized and competent support in this period of life transition. The well-being of women in menopause also involves good and correct nutrition, which helps to limit the discomforts typical of these phases of the female life cycle.

Example

To understand how a specific food plan can be structured for a menopausal woman, we will take the example of Maria, a 55-year-old lady who has recently started this new phase of her life. Maria is 165 cm tall, weighs 75 kg, has a body mass index (BMI) of 27.5 kg/m² (overweight) and is moderately physically active, practicing sports activities 2-3 times a week. Taking into account these data, and her personal condition linked to the onset of menopause, her nutritionist developed a specific food plan. Sticking to this, Maria should consume around 2000 kcal every day, divided into 5 meals (breakfast, morning snack, lunch, afternoon snack, dinner), with the addition of a snack to be consumed only if necessary. His nutritionist paid particular attention to the balance of nutrients: approximately 50% of calories should come from carbohydrates, 25% from proteins and the remaining 25% from fats. The inclusion of protein-dense foods (fish, chicken, beans, lentils, quinoa) and the limitation of sweets, fried foods and ultra-processed foods is important. A large consumption of vegetables and a moderate consumption of fruit, rice, pasta and potatoes are also recommended. Based on your overweight condition, a progressive weight loss of approximately 0.5-1 kg per week is also expected. This is achieved thanks to a slight caloric restriction, which will never go below 1500 kcal per day, and an increase in physical activity. Regarding the consumption of dairy products, given the importance of calcium in this phase of life, it is recommended to consume at least 3 portions of milk or derivatives every day. Likewise, given the need for vitamin D, it is expected to include food sources of this vitamin such as oily fish, mushrooms and cod liver oil or through supplements, if necessary. Another important consideration is proper intake of omega-3 fatty acids, including foods such as oily fish, flaxseed, walnuts and olive oil in your diet. This dietary pattern is an example of how nutrition can be managed during menopause, with the aim of maintaining good health and promoting gradual weight loss. However, attention to personalizing the food plan based on the specific needs of the person remains fundamental, which vary depending on multiple factors including physical activity, pre-existing pathologies and food preferences.