Menopause

Nutritional approach

Natural menopause is the point in time when a woman has stopped menstruating for 12 consecutive months. This transition generally begins between the ages of 45 and 55. Menopause is preceded by perimenopause, which can last 6 to 8 years.

During these normal stages of life, women may experience various symptoms linked to hormonal changes, which can affect their quality of life in different ways.

Symptoms include:

• Hot flashes and night sweats
• Insomnia and fatigue
• Weight gain
• Skin aging
• Mood swings and memory problems

In addition, blood lipid changes and bone loss begin to occur. A healthy diet and good habits can help counter some of the unpleasant effects and symptoms of perimenopause and menopause.

Developing healthy habits

Eat plenty of protein- and fibre-rich foods at every meal:

• Fish, poultry, lean meat
• Legumes, tofu, eggs
• Low-fat dairy products
• Whole grains
• Fruits and vegetables
• Nuts

As the metabolism slows (i.e., the number of calories burned when the body is at rest decreases), a slight weight gain (on average between 2 and 4 kg or 5 and 9 pounds) may be observed. These foods will help regulate your appetite, limit cravings and snacking, and preserve muscle mass.

Adopt a Mediterranean diet:

• Plenty of fruits and vegetables
• Fish
• Whole grains
• Olive oil

The Mediterranean diet has been shown to help keep your brain, heart, and skin healthy and contribute to a reduction in belly fat.

Choose foods high in phytoestrogens:

• Roasted soybeans
• Fresh or frozen soybeans (edamame)
• Fortified soy beverage
• Ground flaxseed
• Lentils and chickpeas

Phytoestrogens are plant compounds. They have a similar structure and function to estrogen, a female hormone that drops off during perimenopause and menopause. These compounds may help reduce the frequency of night sweats and hot flashes. Eating fewer spicy foods may also help reduce hot flashes.

Add berries to your diet:

• Red or black grapes
• Cranberries and pomegranates
• Raspberries and blackberries
• Apricots and plums
• Blueberries, cherries, and strawberries

These berries contain compounds believed to help fight skin aging.

Eat more oily fish:

• Trout and salmon
• Herring and mackerel
• Sardines

Studies have shown a positive correlation between the frequent consumption of fatty fish high in omega-3 and a reduced risk of depression and night sweats in postmenopausal women.

Add calcium and vitamin D to your diet:

• Cow's milk or fortified plant-based beverages
• Cheddar cheese
• Canned sardines and salmon with bones
• Tofu made with calcium sulfate
• Almonds

Foods high in calcium and vitamin D are essential for maintaining bone health in postmenopausal women. Scientific evidence suggests that dairy products may also improve sleep quality, while vitamin D may improve mood.

Cut back on processed foods:

• Chips
• Cakes, cookies, and pastries
• Prepared meals (e.g., pizza, chicken nuggets, fries, hamburgers)
• Deli meats

These foods are usually very high in sodium (salt) and added sugars. They can increase water retention and make you feel bloated. Cutting back on foods high in added sugars can also help you control your blood sugar levels and reduce the intensity of hot flashes.

Limit alcohol and caffeine

They can increase the risk of hot flashes, disrupt sleep, and impact bone health.

Avoid skipping meals or going on a diet

They can disrupt your metabolism.

Pay attention to your hunger cues

They can help you avoid overeating and maintain a balanced diet.

Do regular physical activity

Routine exercise supports good muscle and bone health, helps maintain a healthy weight, improves mood, and promotes good sleep.

Always watch your diet: