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Menopause and nutrition: the key to a balanced menopause
Women and menopause has been a hot topic for a while. Menopause marks the end of the fertile period and usually occurs between the age of 45 and 55. The development of menopause is a process of years, preceded by the so-called perimenopause. Even during that period, women may already experience typical menopausal symptoms such as hot flashes and mood swings.
While these changes are a normal part of aging, they can significantly affect overall health and well-being. Proper nutrition is vital in managing menopausal symptoms.
A balanced diet with sufficient essential nutrients can relieve some of the discomforts of menopause, support bone strength, regulate mood and maintain energy levels. Knowing which nutrients are crucial and how to incorporate them into your meals can help you get through menopause better.
In this blog post, we take a closer look at the most important vitamins and minerals needed during menopause. We provide practical tips for maintaining optimal health through diet. In addition, we also highlight the fact that healthy food is the foundation, but for various reasons today often insufficient.
What happens during perimenopause and menopause?
Officially, menopause is spoken of when a woman has not had a period for 12 consecutive months. Perimenopause is the transitional phase to menopause that can occur many years before menopause. As mentioned above, even here symptoms such as irregular menstruation may already occur.
During perimenopause, the body gradually produces less estrogen and progesterone. How long this phase lasts varies from woman to woman. Perimenopause can last up to 10 years. Consequently, some women begin to experience symptoms before the age of 40. These are often vague symptoms that aren't immediately linked to perimenopause. Only afterwards comes the realization that the complaints were due to the hormonal changes.
Changes and symptoms
The (peri)menopause is accompanied by some typical symptoms, which are common to a lot of women.
Irregular periods
Menstrual cycles can become unpredictable from perimenopause onward. Thus, you may suddenly have longer or shorter periods and heavier or lighter bleeding. Occasional skipping of periods is also a symptom.
Hot flashes and night sweats
The much dreaded hot flashes, which unfortunately are often made fun of, are also common. Women describe it as an intense internal heat that occurs suddenly and against which nothing seems to help. One begins to sweat profusely and the face often turns red. Night sweats, in turn, can severely disturb sleep.
Sleep disorders
In addition to the night sweats that keep women from sleeping, there may also be general sleep disorders. Difficulty falling asleep or staying asleep is no exception.
Mood swings
Hormonal changes can cause mood swings, irritability and a higher risk of depression and anxiety. One day you are upbeat and there's no problem. The next day, out of nowhere, you feel gloomy or can't tolerate much from your partner.
A lot of women who suffer from PMS know these mood swings all too well. So, during perimenopause and menopause, they are unfortunately also a common symptom.
Vaginal and bladder problems
Reduced estrogen production causes thinner, drier and less elastic vaginal tissue. This can cause vaginal dryness. This, in turn, can cause discomfort during intercourse or urination.
Reduced fertility
During menopause, and often in the period before, ovulation becomes irregular. This means that the chances of pregnancy also decrease drastically.
Lower bone density
Lower estrogen levels cause less bone density. The balance between bone breakdown and bone production, which is normal in young women, is no longer balanced. This increases the risk of osteoporosis.
Changes in cholesterol
Hormonal changes can lead to higher LDL, also called "bad cholesterol," and lower HDL or "good cholesterol. This increases the risk of heart disease during menopause.
Weight gain and metabolic changes
As you age, it's often harder to lose weight. While those pounds used to come off easily when you were just a little bit conscious about diet and exercise, suddenly that doesn't seem to work anymore.
Many menopausal women complain of weight gain and a change in fat distribution. There is often a shift from a pear-shaped figure to an apple-shaped figure, with more fat distribution at the abdominal area.
Cognitive changes
Hormonal changes can also bring cognitive symptoms. Think of reduced memory and concentration or "brain fog".
Nutrition and menopause
As women enter menopause, their nutritional needs also change. Hormone levels change, requiring specific support from the body. Some of that support can be provided by proper nutrition. Nutrition that meets the hormonal imbalance and symptoms resulting from it as much as possible can help reduce menopausal symptoms.
Essential vitamins and minerals
Vitamin D
In the absorption of that calcium, vitamin D plays an important role. In addition, vitamin D can also help regulate mood swings and affects heart health.
Magnesium
The mineral magnesium is involved in more than 300 biochemical reactions in the body. Among other things, it plays a role in the production of hormones and in bone formation. This is why women in the (peri)menopause benefit especially from a sufficiently high level of magnesium.
Magnesium can also help promote emotional balance.
Vitamin B6
Vitamin B6 helps the body produce serotonin, the so-called happiness hormone that can help alleviate mood swings and depressive symptoms.
Vitamin B12
Another important vitamin is B12. It's essential for the production of red blood cells, the functioning of our nervous system and DNA synthesis. Adequate levels of B12 may help menopausal women experience less fatigue and cognitive symptoms.
Zinc
Zinc plays an important role in resistance or immunity. In addition, it has numerous other functions that benefit from being supported during menopause. For example, zinc is also thought to play a role in testosterone production. This hormone can help relieve menopausal symptoms such as vaginal dryness.
Source: https://pubmed.ncbi.nlm.nih.gov/34311679/
Selenium
Selenium is an antioxidant that, among other things, helps protect our cells from oxidative damage. A deficiency of it during menopause can contribute to muscle disease, thyroid problems and other symptoms.
In addition to these essential vitamins and minerals, certain nutrients play a crucial role. Omega-3 fatty acids, found in oily fish and flaxseed, promote heart and brain health. They can also reduce the frequency and intensity of hot flashes and dejection.
Phytoestrogens, present in soy products and legumes, mimic estrogen in the body and may help reduce menopausal symptoms such as hot flashes. Antioxidants, abundant in fruits, vegetables, nuts and seeds, protect the body from oxidative stress and inflammation.
Foods to include in your nutrition plan
You can easily incorporate the above nutrients into your nutrition plan.
- Dairy products are rich sources of calcium and vitamin D, which help maintain bone density. Fatty fish and flaxseed, in turn, are rich in omega-3 fatty acids. They support heart and brain health and reduce inflammation.
- Soy products and legumes, which contain phytoestrogens, can help balance hormones and relieve symptoms of menopause.
- Leafy vegetables such as spinach and kale, as well as nuts such as almonds and walnuts, are packed with essential vitamins, minerals and antioxidants. They can support overall health, including bone and heart health.
- Whole grains such as oats, quinoa and brown rice provide essential nutrients and fiber, while fruits offer a wide range of vitamins, antioxidants and also fiber.
- Selenium can be found in Brazil nuts, sunflower seeds, brown rice and whole grains, among others. Eating just one Brazil nut a day is enough to get your daily recommended amount of selenium.
- Zinc is abundant in oysters, red meat, poultry, beans, nuts and dairy products.
- Magnesium is found mainly in leafy vegetables, nuts, seeds, whole grains and legumes.
- Vitamin B6 is present in chickpeas, bananas, potatoes and fortified breakfast cereals.
- Vitamin B12 is found in fish, meat, poultry, eggs, dairy products and fortified plant-based alternatives. If you are a vegetarian or vegan, it's recommended to supplement B12.
Focus on a balanced diet rich in these nutrients. By including enough of these recommended foods, women can better manage symptoms of perimenopause and menopause and maintain their overall health and well-being during this important stage of life.
Foods to limit during menopause
Just as certain foods can help with menopause, some foods can do the opposite and make symptoms worse.
Sugary foods and drinks
Foods and drinks high in sugar can cause significant blood sugar fluctuations. This can contribute to mood swings, fatigue and irritability.
High sugar intake is also associated with weight gain, diabetes and heart disease. Limiting sugary snacks, candy, pastries, soft drinks and processed foods can help stabilize blood sugar levels and indirectly improve energy and mood that way.
Processed and fried foods
Processed and fried foods contain many unhealthy fats, salt and preservatives. Not surprisingly, these have a negative impact on heart health and contribute to weight gain.
These foods are low in essential nutrients and high in calories. You certainly don't have to deny yourself everything. Cutting out certain foods completely usually doesn't last long. Do try to limit consumption of fast food, packaged snacks and frozen meals.
A good measure is to eat according to the 80-20 rule. Eat healthy, menopause-supportive foods 80% of the time. Feel free to cheat the other 20%.
Alcohol
Alcohol can worsen hot flashes and night sweats, and it disrupts sleep, which is often disturbed during menopause. Alcohol also adds empty calories, which contributes to weight gain.
In addition, alcohol increases the risk of chronic conditions such as liver disease and certain cancers. Limiting alcohol intake can help control symptoms and promote better sleep and health.
Caffeine
Delicious, a nice smelling coffee in the morning. Better be sparing with it anyway, as caffeine can lead to sleep disturbances and anxiety. These are common problems during (peri)menopause. It can also trigger hot flashes.
Reducing caffeinated beverages such as coffee, (black) tea and energy drinks, especially in the afternoon and evening, can improve sleep quality and reduce anxiety.
Sodium-rich foods
A high sodium intake can lead to water retention and bloating, which can be especially uncomfortable during menopause. It's also associated with higher blood pressure, which increases the risk of heart disease.
Therefore, limit your intake of processed meat, canned soups, salty snacks and fast food. Rather, choose fresh foods with as little added salt as possible.
By watching these foods and choosing healthier alternatives, women can control menopausal symptoms.
A balanced nutrition plan that is rich in essential nutrients can lead to a more comfortable and healthier transition into (peri)menopause.
The importance of staying hydrated
Staying hydrated is important for everyone, no matter what stage of your life you're in. Even during (peri)menopause, it's very important to keep drinking enough water. It helps manage many symptoms associated with menopause.
Hot flashes and night sweats
Flashes and night sweats are common symptoms of menopause that can lead to significant fluid loss. Drinking enough water helps replenish these lost fluids, reducing the frequency and intensity of symptoms. Staying well hydrated can also help maintain body temperature.
Skin health
Menopause often brings changes in skin health, such as dryness and reduced elasticity. Adequate hydration helps keep the skin hydrated and can reduce some of the dryness associated with hormonal changes. Drinking plenty of water supports the skin's natural barrier and helps maintain a healthy and youthful appearance.
Digestion
Hormonal fluctuations during menopause can affect digestion, leading to problems such as bloating and constipation. Drinking enough water helps with digestion by breaking down food and promoting smooth passage through the intestines.
Proper hydration can alleviate these common digestive problems and promote regular bowel movements.
More energy
Dehydration can lead to fatigue and reduced energy levels. Something many women face during menopause. Water is vital to keep the body's metabolic processes running smoothly.
Cognitive function
As mentioned earlier, menopause can sometimes affect cognitive functions, including memory and concentration. Proper hydration supports brain health and cognitive function. Drinking enough water helps keep the mind sharp and clear.
Body weight
Weight gain is a common problem during menopause, due in part to hormonal changes and a slower metabolism.
Drinking water can support weight management. You'll feel full for longer and the risk of overeating decreases. In addition, staying hydrated helps with the efficient breakdown and utilization of nutrients, contributing to a healthy metabolism.
The right menopause supplements
Even with a balanced nutrition plan, many women still need supplements during menopause. This is because food today often lacks the nutrients it once had due to soil depletion and modern processing methods, among other things.
The Insentials (Peri) Menopause Pack is designed to fill these nutritional gaps, providing essential vitamins and minerals that support hormonal balance and overall health during menopause.
Everything starts with the liver
The (Peri) Menopause Pack is particularly useful for supporting women during perimenopause and menopause. One of the key components of this pack is the Detox Boost.
An overburdened liver can contribute to hormonal imbalance, making menopause symptoms more severe. The Detox Boost contains the unique Lipogluthatox™ blend that helps activate liver cells, prevent insulin resistance and restore hormone balance.
In addition, it contains the Balance² Me which includes the adaptogen maca. Maca supports mental health and hormonal balance.
Finally, the Fat Burner helps manage the change in fat distribution that often occurs during perimenopause. Lipochrome™ is a natural blend to boost your own fat burning and fat digestion without side effects.
By supporting liver function and providing essential nutrients, the Insentials (Peri) Menopause Pack helps manage symptoms and promotes a smoother (peri)menopause.
So achieving and maintaining a healthy weight is about more than some numbers on scales. It's about a broader approach that takes into account physical, mental and emotional well-being.