23/11/2020
woman with menopause

Symptoms of menopause in women

Menopause can manifest itself in many ways. The classic symptoms are, for example, sleep disorders, hot flashes, or depressive mood swings. This can occur not only in women but also in men. 

As a general rule, the symptoms of menopause are an indication that the body produces fewer hormones than before. It is not absolutely necessary to take medication to counteract this, a suitable nutrition also plays a crucial role.

Proper nutrition for menopause

In principle, experts recommend eating as many whole grains, vegetables, and fruits as possible. Meat and other animal products should be largely avoided. A vegetarian diet with some meat products as a supplement is ideal. 

Most people who follow a vegetarian diet have no problem with menopausal symptoms.

What should be most careful during menopause is raw food. If the level of testosterone or estrogen decreases, this is also shown in an increased sensitivity of the intestine

Raw foods or muesli quickly become a problem and cause physical discomfort. Therefore, food should at least be lightly cooked or steamed.

In any case, during menopause,  your diet should be supplemented with plant hormones, mainly found in soy products such as tofu but also in flaxseed, legumes, and cereals. 

Vegetables like broccoli, carrots, and onions, and fruits like berries, pomegranates, pears, and apples are also good choices.

What to do if there is weight gain during menopause?

Weight gain is possible during menopause, even when you eat less than before. This is possible because the composition of the body is constantly changing. 

This reduces the proportion of muscle mass, which reduces the basal metabolic rate, and therefore also energy consumption. Therefore, from the age of 50, it is recommended to give preference to foods that are not industrially processed and have a high density of nutrients

These can include whole grains, fresh fruits, and vegetables, as well as lean meats and types of fish such as herring, sardines, and mackerel.

High-fat foods whose fats come from animal sources are not a good choice. Avoid salami or chorizo ​​if possible, and use healthy fats that come from olive oilavocado, rapeseed oil, or walnuts. These cover energy requirements, and at the same time, supply the body with high-quality fats.

Fats are essential for our body because they protect the body from atherosclerosis and suffering from strokes or heart problems. Regular exercise is also recommended if you want to maintain your weight.

women walking in the countryside

Other menopausal symptoms

One of the most common menopausal complaints is skin changes, which can be the case in both women and men. Most of the time, external changes appear before you gain weight. It becomes a little drier, loses elasticity, and turns pale quickly. For smokers and people who are regularly exposed to UV radiation from the sun, this process generally takes place even faster.

Therefore, it is important to eat as friendly as possible. You should drink at least two liters of water or unsweetened tea a day. In addition, fruit and vegetable juices are healthy and rich in vitamins

Nutrition experts also recommend drinking a cup of buttermilk every now and then, as these are rich in high-quality protein, which accelerates cell regeneration. 

Around 90% of the proteins in our skin are composed of elastin and collagen. These two substances are essential for the elasticity of our skin. The skin also needs a  regular supply of calcium, which can be achieved through a balanced consumption of low-fat dairy products.

Bottom line: take the signs of menopause seriously and act accordingly

If menopause shows its first signs, it makes sense to adjust your diet accordingly. A balanced diet is the first step to better manage it.

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