Menopause is a physiological process that most women experience naturally, marking the end of their reproductive years. It generally begins between the ages of 45 and 55, and is a distinctive feature of female aging.
After the first symptoms appear, a transition period known as perimenopause begins, during which the production of specific hormones such as estrogen and progesterone progressively decreases. This stage affects the central nervous system and produces metabolic changes, weight gain, cardiovascular and musculoskeletal disorders, skin problems and sexual dysfunction, among other symptoms.
Although menopause is inevitable, can diet make it more bearable?
Diet during perimenopause
Table of Contents
When the first symptoms appear during the transition period, women often turn to hormonal or behavioural therapies to alleviate physical and emotional symptoms. Diet also plays a crucial role at this time, although a healthy diet should be maintained from the earliest stages of life: a daily menu providing sufficient essential nutrients, anti-inflammatory substances, fibre, vegetable proteins, unsaturated fatty acids and electrolytes has been shown to be indispensable for healthy ageing.
In fact, incorporating foods rich in calcium, vitamin D and protein during adulthood is essential to prevent osteoporosis and sarcopenia (decreased muscle strength) once menopause has set in. What is not clear is whether soy isoflavones are as effective during this phase, since the results obtained in different populations and at different doses do not allow definitive conclusions to be drawn.
One of the most important aspects is maintaining a healthy weight. During the perimenopausal transition, it is common to experience changes in body composition, including a loss of muscle mass and an increase in fat mass. This could be related to the so-called “protein leverage effect”, a physiological mechanism caused by the loss of body proteins that requires an increase in those obtained through diet.
Thus, if a healthy diet includes approximately 15% of energy from protein, increasing the percentage to between 17% and 19% could contribute to maintaining body weight.
Mediterranean diet in postmenopause
In the postmenopausal period, the most well-known symptoms of menopause stabilise. The main concern then becomes osteoporosis.
The effect that the Mediterranean diet could have on this loss of bone mass has been studied in depth. According to a study carried out in 2021, Italian women who followed it consumed a greater quantity of foods rich in calcium, establishing a possible prevention against osteoporosis.
Furthermore, the Mediterranean diet, due to its high content of plant-based foods rich in antioxidants such as vitamin C, vitamin E or β-carotenes, could combat oxidative stress, while moderate magnesium intake could have positive effects on the musculoskeletal system.
As long as nutritional requirements are met, adopting low-calorie dietary patterns may be advisable during postmenopause. The same cannot be said for low-carb, high-fat diets such as the ketogenic diet, which aim to improve body fat composition.
A diet with low glycemic index products, low in carbohydrates and fats and high in protein could be an option within the context of the Mediterranean diet.
Other studies also show that good adherence to the Mediterranean pattern is associated with a decrease in the severity of symptoms in menopausal women with obesity, mainly due to the regular consumption of legumes. At the same time, the daily presence of extra virgin olive oil would be able to reduce emotional disturbances.
A 2021 review established a food pyramid to prevent bone density loss in patients with osteoporosis or osteopenia. This work accumulated a good amount of evidence related to nutrition in postmenopausal women.
In the case of exercise, the experts observed that 30 minutes of high-intensity resistance and impact training twice a week produced no adverse effects in these women. Still, physical activity should be aimed at improving posture, balance, gait, coordination and stabilization of the hip and trunk rather than focusing on general aerobic capacity.
From a nutritional point of view, consuming 295 grams of vegetables and 175 grams of fruit daily reduces the risk of negative results in bone density tests when menopause occurs. Consuming fibre through raisins, raspberries, pears, blueberries, kiwis, mushrooms, artichokes, Brussels sprouts, chicory and broccoli ensures a good prognosis. In addition, excessive sugar should be avoided.
In terms of fats, it is recommended to consume between 20 and 50 grams per day (g/d) of extra virgin olive oil and eat four portions of oily fish per week to achieve around 0.52 g/d of omega-3 polyunsaturated fatty acids. And a protein intake of between 1 and 1.2 grams per kilo of body weight per day would be ideal to maintain a correct muscle mass, accompanied by exercise.
Among the fat-soluble vitamins (A, D, E, K), only supplementation with vitamin A precursors such as β-carotenes would be useful, since maintaining a healthy dietary pattern would suffice to meet the requirements of the remaining vitamins in this group. Among the water-soluble vitamins (groups B and C), folic acid appears to have a greater preventive effect against osteoporosis.
As far as minerals are concerned, it is necessary to consume enough products with calcium and magnesium, without the need for external supplementation. Interestingly, it is necessary to pay attention to the content of these minerals in different drinking waters (bottled and tap water), since they represent a great extra contribution to food.
Adequate intakes of phosphorus and iron should also be taken, without going into excess, while copper and zinc supplements of 2.5–3 mg/d and 27.5 mg/d, respectively, may be appropriate. And although there is still no evidence on the ideal intake of silicon, manganese and boron during menopause, everything points to them being essential for preventing osteoporosis, with no need for supplements at this time.
Finally, coffee consumption is not considered harmful, as long as it does not exceed 400 mg/d of caffeine (3-4 espressos). And reducing salt to less than 2 g/d would be beneficial to prevent sodium from altering calcium metabolism.
In short, adhering to the Mediterranean diet from the early stages of life can alleviate the symptoms of perimenopause and postmenopause, especially those related to osteoporosis. A comprehensive approach that combines proper nutrition, regular physical exercise and the possible use of hormonal treatments can be useful to facilitate the transition during this stage of a woman’s life.
Edwin Fernández Cruz, Academic Director of the Master in Precision Nutrition and Nutritional Epidemiology, UNIR – International University of La Rioja
This article was originally published on The Conversation. Read the original.
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#diet #alleviate #menopausal #symptoms
Menopause Diet: How Nutrition Can Ease Symptoms
Menopause is a natural biological process that marks the end of a woman’s reproductive years. While it’s an inevitable part of aging, a well-planned diet can help alleviate its symptoms. During menopause, hormonal changes can lead to various physical and emotional symptoms, including hot flashes, weight gain, and mood swings. A healthy diet can play a crucial role in managing these symptoms and promoting overall health during this phase of life.
Diet during Perimenopause
Perimenopause is the transition period leading up to menopause, during which hormone levels fluctuate, causing a range of symptoms. A balanced diet rich in essential nutrients, anti-inflammatory substances, fiber, vegetable proteins, unsaturated fatty acids, and electrolytes is vital for healthy aging. Incorporating foods rich in calcium, vitamin D, and protein during adulthood can help prevent osteoporosis and sarcopenia (decreased muscle strength) in the long run [1[1[1[1].
Foods to Focus On
Incorporating the following foods into your diet can help alleviate menopause symptoms:
Green leafy vegetables
Nuts and seeds
Pulses
Tofu
Calcium-fortified foods and drinks, such as breakfast cereals and plant-based milks [1[1[1[1]
Protein-rich foods, such as legumes, to maintain a healthy weight and prevent muscle loss [1[1[1[1]
* Foods high in antioxidants, such as vitamin C, vitamin E, and β-carotenes, to combat oxidative stress
Mediterranean Diet in Postmenopause
In the postmenopausal period, osteoporosis becomes a significant concern. The Mediterranean diet, rich in plant-based foods, calcium, and antioxidants, can help prevent bone loss and osteoporosis [3[3[3[3]. Additionally, the Mediterranean diet’s high content of magnesium can have positive effects on the musculoskeletal system. Adopting a low-calorie dietary pattern with low glycemic index products, low in carbohydrates and fats, and high in protein, can be beneficial during postmenopause [3[3[3[3].
Dietary Supplements
While a healthy diet is essential, dietary supplements can also play a role in managing menopause symptoms. Certain supplements, such as calcium and vitamin D, can help prevent osteoporosis, while others, like soy isoflavones, may have a positive effect on menopause symptoms, although more research is needed to confirm their effectiveness [2[2[2[2].
Conclusion
Menopause is a natural process, but a well-planned diet can help alleviate its symptoms and promote overall health during this phase of life. By incorporating foods rich in calcium, protein, and antioxidants, and adopting a balanced dietary pattern, such as the Mediterranean diet, women can take control of their health and wellbeing during menopause. Additionally, consulting with a healthcare professional or registered dietitian can help create a personalized plan that addresses individual nutritional needs and health goals.
References:
[1] The Body Coach. (n.d.). What should you eat during menopause? Retrieved from
[2] British Dietetic Association. (n.d.). Menopause and diet. Retrieved from
[3] Cleveland Clinic. (2022, May 5). Menopause Diet: What to Eat to Help Manage Symptoms. Retrieved from
