Ellie Cheale | Registered Dietitian (RD) BSc
Menopause represents a natural transition in a woman's life, signifying the end of her reproductive years. In the lead-up to this point, women might experience changes in their menstrual cycles and symptoms like hot flushes and mood swings—referred to as peri-menopause. This phase often embodies the notion of "going through" the menopause. Hormonal fluctuations during this time can induce various physical and emotional changes. While each woman's experience of menopause varies, addressing key factors like weight management, heart health, bone density, digestive shifts, and muscle mass decline is crucial. A balanced and nutritious lifestyle, including dietary choices, can significantly impact symptom management and overall well-being.
Weight Management
Weight gain during menopause is often attributed to hormonal shifts and decreased muscle mass. With reduced muscle mass, fewer calories are needed to maintain weight. If the diet is not adjusted accordingly, this can result in gradual weight gain.
As a dietitian, I recommend focusing on what to make more abundant in the diet, rather than restriction. Incorporate a diverse range of fruits, vegetables, whole grains, lean proteins, including plant-proteins, and healthy fats into meals. With this increase in nutrient packed foods, try to reduce the processed and sugary foods that often contribute to weight gain. Regular physical activity, encompassing cardiovascular exercises and strength training, also aids in maintaining a healthy weight and enhancing well-being during menopause.
Bone Health
Diminished oestrogen levels during menopause elevate the risk of osteoporosis and fractures. Prioritising bone health through proper nutrition is essential.
Aim for 2-3 servings of calcium-rich foods daily, like 200ml of milk (or fortified dairy alternatives), a 30g piece (small match-box) of cheese, and a small yogurt. Calcium is also found in leafy greens, vegetables, beans, lentils and soy products such as tofu.
Vitamin D is equally crucial as it aids calcium absorption. While sunlight triggers vitamin D synthesis in the skin, supplementation is recommended due to lack of exposure, use of suncream or being covered up in the sun (which is recommended for adequate skin protection). Adults, especially women, should take a daily 10mcg (600IU) vitamin D supplement. Weight-bearing exercises, such as walking or weightlifting, further support bone health.
Protein Intake
Sustaining adequate protein intake is pivotal during menopause to uphold muscle health and prevent age-related muscle loss.
Incorporate lean protein sources like poultry, fish, legumes, tofu, and Greek yogurt. These sources supply essential amino acids for muscle repair and maintenance. Distributing protein intake evenly throughout the day maximizes benefits. Consult a registered dietitian to tailor optimal protein requirements to your needs.
Phytoestrogens
Phytoestrogens, plant compounds with mild oestrogen-like effects, offer potential in alleviating menopausal symptoms and enhancing overall health. Some studies suggest they guard against cardiovascular risks, bolster bone density, and mitigate menopausal symptoms.
Incorporate phytoestrogen-rich foods like soy products (tofu, tempeh, edamame), flaxseeds, and legumes into a balanced diet. Note that research is still new in this area, results may take 2-3 months of consistent intake, such as 2-3 daily portions of soy products and results are not always seen.
Conclusion
Menopause signifies a transformative phase, and proper nutrition can significantly help to managing its challenges. Embracing a balanced diet of whole grains, fruits, and vegetables, coupled with regular physical activity, can help mitigate risks. Seek guidance from a registered dietitian or doctor, especially if taking medications or considering supplements. Their expertise can provide further advice on nutrition and supplement use during this period.
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