10. September 2024
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A few years before your period stops, your hormone levels of estrogen and progesterone begin to fluctuate. These changes can lead to a variety of symptoms, including irregular menstrual cycles, hot flashes, and sleep disorders. For this reason, you should start preparing for this in your late thirties to early forties.
Targeted adjustment of diet
Table of Contents
- 1 Targeted adjustment of diet
- 2 Spontaneous outbreaks of sweating as a major burden
- 3 Need for nutrients often increases before menstruation stops
- 4 Five nutrients are particularly important
- 5 Nutrition in harmony with the body
- 6 Weight fluctuations around the change
- 7 Menopause associated lipid metabolic disorders and foods beneficial for postmenopausal women
- 8 Nutrition and menopause PDF
Table of Contents
- 1 Targeted adjustment of diet
- 2 Spontaneous outbreaks of sweating as a major burden
- 3 Need for nutrients often increases before menstruation stops
- 4 Five nutrients are particularly important
- 5 Nutrition in harmony with the body
- 6 Weight fluctuations around the change
- 7 Menopause associated lipid metabolic disorders and foods beneficial for postmenopausal women
By making targeted adjustments to your diet and ensuring you have enough vitamins and nutrients – based on sound blood and genetic analyses – you can prevent the negative effects of menopause. Daniel Wallerstorfer, molecular biologist, biotechnologist with a doctorate and founder of the Salzburg-based health tech company NovoDaily, explains the challenges women face during menopause.
According to a recent survey, every second Austrian woman is afraid of being stigmatized when it comes to changing gender. More than half of those affected feel misunderstood during this phase of life and would like more open communication.
Spontaneous outbreaks of sweating as a major burden
Spontaneous outbreaks of sweating often accompany the transition, but are also often perceived as a great burden. Many people are looking for ways to relieve the symptoms during this time.
“Every woman has different needs, which depend on her lifestyle and genetic predisposition. Supplements tailored to your own body can provide the best possible support during the transition,” says Wallerstorfer. “It is important to ensure that you have an adequate supply of vitamins and nutrients before your period finally stops in order to be able to alleviate deficiency symptoms and the associated health problems such as muscle cramps and bone loss.”
Need for nutrients often increases before menstruation stops
The need for certain nutrients and vitamins often increases even before the period stops, during perimenopause, which usually begins in the late 40s, as hormonal fluctuations can affect metabolism and nutrient absorption.
For example, the absorption of calcium, vitamin D, B vitamins and magnesium can be impaired, which often leads to deficiencies. Wallerstorfer advises preparing the body for the change before the perimenopause: “Because the hormonal changes can also lead to a decrease in bone density and muscle mass.”
Taking vitamins and nutrients that are tailored to your body at the right time can help strengthen the immune system and support overall energy and vitality. In addition, certain nutrients often help relieve common symptoms such as hot flashes and sleep disorders.
Five nutrients are particularly important
“Calcium and vitamin D are crucial for bone health, magnesium can relieve muscle cramps and sleep disorders, and B vitamins support energy metabolism and nerve function,” explains the expert. Omega-3 fatty acids can also have an anti-inflammatory effect and promote heart health.
Once menstruation stops, the expert recommends that women also take antioxidants such as vitamin C and E to reduce inflammation and support the cardiovascular system.
Women often experience joint pain during menopause. The cause is estrogen deficiency, which also makes the joint more susceptible to inflammation. In the case of hot flashes, however, taking vitamin E and omega-3 fatty acids can alleviate the symptoms.
Nutrition in harmony with the body
As the body adjusts, the biotechnologist also recommends eating a balanced diet rich in vitamins, minerals and fiber. This can help reduce the risk of chronic diseases and promote bone health.
“Women going through menopause should be informed about what they can and cannot tolerate nutritionally. This can help avoid additional symptoms such as bloating or digestive problems caused by certain foods,” says Wallerstorfer.
Weight fluctuations around the change
Before and after menopause, weight changes often occur, often due to hormonal fluctuations, reduced muscle mass and a slower metabolism. Many women complain of weight gain during this phase of life.
“It can be helpful to know your own genetic predisposition. That’s why we at NovoDaily focus on individual health optimization based on DNA and blood analyses,” says Wallerstorfer: “The genetic analysis also provides information about which foods the body can absorb well and which less so.”
Menopause associated lipid metabolic disorders and foods beneficial for postmenopausal women
Menopause and Nutrition: How Diet Can Ease Symptoms
Menopause is a natural biological process that marks the end of a woman’s reproductive period. However, it can also bring a range of uncomfortable symptoms, including hot flashes, sleep disorders, and mood changes. While these symptoms can be challenging, research suggests that a balanced diet can play a crucial role in alleviating them.
The Importance of Nutrition during Menopause
A healthy diet rich in vitamins, minerals, and fiber can help reduce the risk of chronic diseases, promote bone health, and alleviate menopausal symptoms. According to the British Dietetic Association (BDA), eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help support overall health during menopause[[[[[[[[[2]].
Key Nutrients for Menopause Symptoms
Several nutrients are particularly important for alleviating menopausal symptoms. These include:
- Calcium and Vitamin D: Crucial for bone health, these nutrients can help prevent bone loss and fractures.
- Magnesium: Can relieve muscle cramps, sleep disorders, and anxiety.
- B Vitamins: Support energy metabolism, nerve function, and heart health.
- Omega-3 Fatty Acids: Have an anti-inflammatory effect, promote heart health, and alleviate hot flashes.
- Antioxidants (Vitamin C and E): Reduce inflammation, support cardiovascular health, and promote overall well-being.
A Balanced Diet for Menopause
Aim to include a variety of foods in your diet to ensure you’re getting all the necessary nutrients. Focus on whole, unprocessed foods like:
Fruits and vegetables (aim for 5-a-day)
Whole grains (brown rice, quinoa, whole wheat bread)
Lean protein sources (chicken, fish, tofu)
Healthy fats (avocado, nuts, seeds)
* Calcium-rich foods (dairy, leafy greens, fortified plant-based milk)
Additional Tips for Managing Menopause Symptoms
- Stay hydrated: Drink plenty of water to help regulate body temperature and reduce hot flashes.
- Exercise regularly: Engage in physical activity that you enjoy, such as walking, swimming, or yoga, to help reduce stress and promote overall health.
- Get enough sleep: Aim for 7-8 hours of sleep per night to help regulate hormones and reduce fatigue.
- Consider supplements: If you’re experiencing severe symptoms, consult with your healthcare provider about taking supplements tailored to your individual needs.
Conclusion
Menopause can be a challenging time, but by making informed dietary choices and incorporating key nutrients into your diet, you can alleviate symptoms and promote overall health and well-being. Remember to consult with your healthcare provider before making any significant changes to your diet or supplement routine.
References
[1] Healthline. (2023). Menopause Diet: How What You Eat Affects Your Symptoms.
[2] British Dietetic Association. (n.d.). Menopause and diet.
[3] The British Nutrition Foundation. (n.d.).
Nutrition and menopause PDF
Menopause Diet: Nourishing Your Body for a Smooth Transition
Menopause is a natural biological process that every woman will experience in her lifetime. As hormone levels fluctuate, women may experience a range of symptoms, including hot flashes, sleep disorders, and irregular menstrual cycles. While menopause can be challenging, a well-planned diet can help alleviate symptoms and support overall health.
Targeted Adjustment of Diet
Preventing the negative effects of menopause requires a targeted adjustment of diet. By making informed food choices, women can ensure they have enough vitamins and nutrients to support their body during this transition. A balanced diet that includes veggies, calcium, and soy can help mitigate symptoms, according to the Cleveland Clinic[[[1]].
Spontaneous Outbreaks of Sweating: A Major Burden
Hot flashes and night sweats are common symptoms of menopause, and can be a significant burden for many women. However, by maintaining a healthy diet and staying hydrated, women can reduce the frequency and severity of these symptoms. Additionally, supplements tailored to individual needs can provide support during this time[[[2]].
Need for Nutrients Increases Before Menstruation Stops
Perimenopause, which typically begins in the late 40s, is a critical period when hormonal fluctuations can affect metabolism and nutrient absorption. The absorption of calcium, vitamin D, B vitamins, and magnesium can be impaired, leading to deficiencies[[[3]]. Preparing the body for menopause by taking vitamins and nutrients that are tailored to individual needs can help strengthen the immune system and support overall energy and vitality.
**Five Nutrients
