Last Updated on November 28, 2023 by Neelam Singh
Menopause begins from the age of 45 to 55 for most women, and it is defined by the lack of a menstrual cycle for 12 months, it can happen at a younger age too. Menopause is caused by a fall in the amount of the hormone oestrogen produced by the ovaries. The decline or absence of oestrogen can mean changes to energy levels, memory, bone health, hormones, and urinary and heart health.
The symptoms of menopause vary among women. Reported symptoms include weight gain, especially abdominal weight gain, loss of muscle mass, mood changes, hot flashes, night sweats, anxiety, dry skin, irregular menstrual bleeding, memory problems, and reduced libido.
Good nutrition and small lifestyle changes can both contribute to a healthy menopause. Exercising and eating right can make a real difference to how you feel – and can even help to maintain health during and after menopause.
Weight Gain
Women are at risk for weight gain during and after menopause. The age-related decline in resting metabolic rate driven by loss of muscles increases the risk of weight gain. Hormonal changes contribute to body fat redistribution into the abdomen. Being careful about the quality and the portion size of meals along with physical activity can help prevent weight gain.
Heart Health
Menopause can increase the risk of developing heart disease. Eating a heart-healthy diet can help to lower cholesterol levels and blood pressure.
- Eat Plenty of Vegetables and Fruits. They provide vitamins, minerals, fibre and antioxidants that help protect the heart. Aim to get your 5-a-day from a range of different coloured fruits and vegetables every day.
- Switch from saturated to unsaturated fats by cutting down on fatty meats, choosing lower-fat dairy, and grilling rather than frying your food. Do not miss Essential fatty acids (good fats) from Nuts, and oily fish, such as sardines, herring, mackerel etc.
- Choose Complex carbohydrates for sustained energy release; swap to high-fiber grains such as whole grains, brown rice, legumes, pulses etc
- Reduce intake of refined sugar and salt by avoiding sugary foods, and highly processed and ready-to-eat food items.
- Give up smoking as it is a risk factor for osteoporosis and also doubles your odds of developing heart disease.
Bone Health
As oestrogen levels diminish in the female body during menopause, bone density may lessen and can contribute to osteoporosis (brittle bones). Increasing calcium intake (Low-fat milk, Curd, Cottage cheese, etc.) combined with proper vitamin D supplement may help support a healthy bone density.
Hot Flashes and Night Sweats
When oestrogen levels drop, hot flashes and/or night sweats may be triggered. Plant oestrogens (also called phytoestrogens), if eaten regularly, and in sufficient quantities, may help relieve hot flashes. Foods containing plant oestrogens (such as soya, flaxseeds and linseeds) are also heart-friendly. However, consuming plant oestrogens several times a day appears to be more effective compared to one larger dose.
Identify Trigger Foods
Certain foods including caffeine, alcohol or spicy foods can trigger or worsen hot flashes and night sweats. Reduce caffeine and alcohol intakes to help manage hot flushes.
Stay Physically Active
Being physically active during this time of change can help with many different health aspects – appetite, digestion, weight control, agility, heart health and bones – and can have a powerful, positive impact on emotions and mental health.
Try to cut down on long periods of sitting down and aim to be active for at least 150 minutes over a week including weight-bearing activities on two or more days.
Focused Lifestyle Changes
I would recommend you to start gradually with manageable shifts by focusing on 2-3 changes at a time. Pledge these changes to yourself, recognizing their potential to boost personal health and optimize quality of life. Acknowledge the impact of good quality of food on well-being, disease prevention, and functional improvement.
From the fluctuating symptoms to the complicated hormonal changes, every woman’s path is unique. Remember that small lifestyle adjustments can provide significant benefits. Prioritize nourishing nutrition, stay physically active, and cultivate heart-healthy habits in order to make your journey comfortable and rewarding.
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