Menopause: Getting through this time with targeted nutrition

Menopause: A natural process

You gain one to two kilos without eating much differently than usual. The skin becomes drier. And from time to time, you feel the first signs of menopausal symptoms such as hot flashes, insomnia, mood swings, or night sweats. Muscle mass decreases, while fat deposits increase.

A few years later, around the ages of 42 to 48, the ovaries produce less estrogen, the driver of our femininity. The hormonal balance loses its equilibrium, the menstrual cycle becomes irregular - an unmistakable sign that menopause is quietly approaching. Like puberty, menopause is a completely natural process that every woman experiences individually.

Beside Estrogen The formation of the hormone progesterone also decreases. Both are involved in many metabolic processes. Therefore, their absence affects many parts of the body, such as the skin and hair, the joints, and even blood pressure. The hormonal changes can also affect the psyche.

Many women are not aware that these changes have already occurred. from the age of 40 They start with menopause, the time of the last menstruation. In postmenopause, the hormones eventually settle at a low level, which in turn takes a few years.

Many women experience menopause as a rollercoaster ride. Almost every woman suffers from uncontrollable hot flashes. Less known symptoms such as exhaustion, dizziness, palpitations, and inner restlessness also make life difficult. About one third of women experience severe symptoms, one third mild symptoms, and another third hardly any changes.

To come through menopause physically and mentally well, a healthy lifestyle is the best foundation to support the body and cope better with the changes.

Targeted eating supports the body

If kilos are slowly but steadily piling up now, this is also due to the lack of the hormone estrogen. The metabolism slows down. Therefore, the daily energy requirement decreases during menopause. However, the nutrient requirement remains the same.

Most critical is the so-called visceral fat, which is now increasingly accumulating in the abdominal area. It releases hundreds of messenger substances that can promote inflammation in the body and disrupt hormone balance. Initially, this may not always be immediately visible, as this fat now accumulates mainly around the organs: the more there is, the higher the risk of heart attack, diabetes, and cardiovascular problems. Exercise is particularly beneficial now and is a building block to reduce the consequences of the transition. Even a short 15-minute walk a day will help you navigate through the time of change more calmly.

However, crucial for healthy menopause is also an adapted diet. It is recommended to prefer foods with low energy density but high nutrient density:

• Plenty of plant-based protein, legumes, fiber-rich foods, vegetables, nuts, seeds, and two servings of fruit ensure the supply of micronutrients.

• With its content of omega-3 fats, fish should be on the plate rather than sausage and meat. Not only sea fish like salmon contain the healthy fats, but also local trout and char provide omega-3 fatty acids.

• Empty carbohydrates from sugar and white flour should be reduced and enjoyed as an exception.

• Enjoy coffee consciously, as too much can promote hot flashes and sleep disturbances. Two to three cups a day is a healthy amount.

Micronutrients: How they affect hormones

A balanced hormone balance is the prerequisite for us to feel physically and mentally well. An balanced and healthy diet plays a crucial role in this. Because micronutrients (vitamins and trace elements) are involved in the formation of hormones and have a regulatory effect:

• Vitamin B6 supports hormone activity, zinc supports testosterone levels, and chromium supports the maintenance of normal blood sugar levels.

• Vitamin B5 is involved in the formation and metabolism of vitamin D as well as steroid hormones such as cortisol. This group of hormones plays a role in fat, sugar, and protein metabolism, acts as a sex hormone (estrogen), and is involved in bone metabolism.

• The thyroid gland also depends on micronutrients: While iodine is involved in the production of thyroid hormones and normal thyroid function, selenium contributes to normal thyroid function.

The key hormone estrogen

The hormone estrogen not only controls the female cycle, but is also involved in many other functions in the body. It influences blood pressure, skin, as well as fat and bone metabolism. Estrogen also plays a role in water balance. Therefore, an estrogen deficiency can lead to various symptoms:

• Blood pressure: The systolic and diastolic blood pressure rise above the normal value of 130/80 mmHg.

• Vessels: In menopause, the risk of heart attack increases because the decreasing estrogen levels can no longer protect the heart and blood vessels.

• Estrogen: In case of an estrogen deficiency, the cholesterol level (especially LDL cholesterol) can suddenly increase. This raises the risk of deposits in the vessel walls and thus the risk of cardiovascular diseases.

• Joints: If less joint lubrication is produced, the cartilage is poorly nourished. The result: the joints no longer run smoothly. Joint complaints can also be promoted by inflammatory processes.

• Osteoporosis: Without estrogen, the bone-building cells work less effectively and transport fewer micronutrients into the bones. The bone density decreases.

• Dry skin: This concerns the body in various areas, such as the eyes, but also the formation of cervical mucus is dependent on estrogen.