Menopause & Nutrition

Menopause represents the irreversible cessation of ovarian functioning and the permanent cessation of the menstrual cycle. To confirm the onset of menopause, menstruation must be absent for 12 consecutive months. Reproductive function at such a stage is terminated due to the depletion of sex hormones, such as estrogen and progesterone. 

In different countries, studies indicate different age limits for the onset of menopause. The average age is 51 years, although about 10% of women experience menopause earlier (40-45 years), and in 1% of women it may occur prematurely at an age below 40 years.

Perimenopause is the period that precedes menopause itself. This period is characterized by irregular menstruation, which is actually due to fluctuating levels of sex hormones. A large number of women in this period complain of hot flashes and sweating during sleep. Perimenopause may begin 4-8 years before the onset of menopause. During perimenopause, hormone levels of estrogen and progesterone do not decrease linearly, but rather are in imbalance and fluctuate between elevated and depressed levels. This is what can lead to all the symptoms such as irregular menses, hot flashes, sleep disturbances, mood swings, depression and anxiety.

A number of studies have shown that a large percentage of women exhibit urogenital symptoms, have sleep disturbances and experience chronic fatigue. Joint pain affects about 60% of women. Other manifestations may be expressed in gastrointestinal symptoms. The transition to menopause is often characterized by weight gain and an increase in visceral fat.

Nutrition during menopause 

According to recent studies, we know that the Mediterranean diet is one of the most studied when it comes to nutrition during menopause. The Mediterranean diet can be beneficial both during menopause itself and in the transition to it. Adherence to this diet can aid in weight control and is characterized by reduced cardiometabolic risk. 

Plant estrogens, or phytoestrogens, are plant-based compounds that have a chemical structure similar to estrogen and can have estrogen-like effects in the body. Some studies have shown that phytoestrogens can help relieve menopausal symptoms such as hot flashes and vaginal dryness by binding to estrogen receptors and mimicking the effects of estrogen in the body.

However, the evidence on the effectiveness of phytoestrogens for menopausal symptoms is mixed. Some studies suggest that phytoestrogens may be helpful, while others suggest that they may not be effective or may even have negative effects. In addition, there are concerns about the potential long-term effects of phytoestrogens on the body, especially in women who have a history of breast cancer or other estrogen-sensitive conditions.

Which are the foods rich in phytoestrogens?

1. Soy products: soybeans and soy products such as tofu, tempeh, soy milk and edamame are some of the best known sources of phytoestrogens.
2. Flaxseed: Flaxseed is a good source of phytoestrogens and is also high in fiber and omega-3 fatty acids.
3. Sesame seeds: sesame seeds contain a compound called lignans, which can be converted into phytoestrogens by the body.
4. Legumes: many legumes such as lentils, chickpeas and beans contain phytoestrogens.
5. Wholegrains: Wholegrains such as oats, barley and rye contain phytoestrogens as well as fibre, vitamins and minerals.
6. Fruits: Some fruits such as strawberries, peaches and raspberries contain phytoestrogens.
7. Vegetables: vegetables such as broccoli, carrots and cabbage also contain phytoestrogens.

It is important to note that phytoestrogen levels can vary widely depending on the type of food and how it is prepared.

During menopause, it is important to eat a healthy and balanced diet to maintain overall health. 

Some nutritional recommendations to keep in mind during menopause include:

1. Calcium-rich foods: Women during menopause have a higher risk of osteoporosis. Eating calcium-rich foods such as dairy products, leafy greens and fortified foods can help maintain healthy bones.
2. Foods rich in vitamin D: Vitamin D helps the body absorb calcium. Foods such as oily fish, egg yolks and fortified foods are good sources of vitamin D.
3. Foods rich in phytoestrogens: Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Soy products, flax seeds and legumes are good sources of phytoestrogens.
4. Foods rich in fibre: Constipation is a common symptom during the menopause.A diet rich in fibre can help promote regular bowel movements. Whole grains, fruits and vegetables are good sources of fiber.
5. Water: Drinking plenty of water is important during menopause to keep the body hydrated.
6. Limit alcohol and caffeine: both alcohol and caffeine can cause hot flashes and interfere with sleep, which can be problematic during menopause.
7. Omega-3 fatty acids: Omega-3 fatty acids can help reduce inflammation and improve heart health, which is important during menopause. Good sources include oily fish, flaxseeds, chia seeds and walnuts.
8. Complex carbohydrates: choose complex carbohydrates such as whole grains, fruits and vegetables to help regulate blood sugar levels.

It is important to consult a health professional or clinical nutritionist to help you develop a diet that meets your individual needs and addresses any health concerns you may have during menopause.