Introduction
A normal aging process during which the menstrual period ceases to occur for 12 consecutive months is called menopause. Generally, it occurs between 45 to 55 years. The hormones estrogen and progesterone play an important role in regulating the menstrual cycle. During menopause, the production of these hormones decreases, which finally leads to the cessation of periods. This hormone imbalance can cause changes in women, affecting their quality of life. A healthy diet, regular physical activities, and specific lifestyle modifications can help ease the menopausal symptoms.
What Are the Changes That Occur During Menopause?
Estrogen plays a vital role in the sexual and reproductive development of women; during menopause, there is a disruption in the normal levels of estrogen and progesterone, which can cause various changes in the body. This impacts the brain, bones, heart, and other organs. Some of the symptoms during menopause include hot flashes, muscle and joint pain, sleep problems, night sweats, anxiety, depression, etc. Some women may experience weight gain, high cholesterol levels, osteoporosis (weak and brittle bones), urinary problems, brain fog, headache, low libido (reduced sexual desire), etc. At the same time, a few might not undergo any of these. Therefore, menopause affects each woman uniquely, may cause different symptoms, and can last for several years.
How Does Diet Help in Managing the Menopausal Symptoms?
Studies have reported that around 80 percent of women lack vital nutrients such as calcium, iron, zinc, magnesium, and vitamin D. The deficiencies of these nutrients and hormonal changes can significantly affect women's health. Following a healthy lifestyle, eating a balanced diet, avoiding junk and processed foods, and doing regular physical exercises support physical and mental health. Researchers also suggest incorporating a low-fat, plant-based, or Mediterranean diet and avoiding certain foods that trigger or worsen the symptoms can be beneficial in managing menopausal symptoms. Nutritional supplements such as multivitamins, calcium, iron, or mineral and botanical formulations (herbal syrups or tonics) can be included after consulting a healthcare provider or a certified nutritionist to face the transition period.
What Are the Foods to Be Included in the Diet During Menopause?
Studies have shown some evidence that incorporating certain foods regularly into the diet can relieve the symptoms of menopause; these include:
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Whole Grains: Whole grains like wheat, oatmeal, brown rice, quinoa, barley, etc contain high fiber, low glycemic index (less likely to increase sugar levels), and vitamins and minerals. They help reduce fatigue and also maintain mental health.
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Dietary Proteins: Protein-rich foods such as lentils, soy products, beans, eggs, unsalted nuts, and seeds can be consumed regularly in most meals and snacks. These help maintain muscle mass, stabilize sugar levels, help in weight management, and contribute to bone health. Meat containing lean proteins such as tuna fish, turkey, grilled chicken, and lean beef can also be included.
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Healthy Fats: Polyunsaturated fats containing foods such as olive oil, avocados, chia seeds, flax seeds, tuna fish, salmon, and mackerel not only improve heart health but also decrease the severity of menopausal symptoms.
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Dairy Products: Dairy products like skimmed milk, cheese, and yogurt are rich in calcium and vitamin D, which are necessary for maintaining bone health.
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Fruits and Vegetables: A diet rich in fruits and vegetables can be incorporated, for example, a Mediterranean diet, during this transition phase. These are abundant in essential vitamins, minerals, antioxidants, and fiber, maintaining overall health and well-being. Plant-based foods are rich in plant estrogens, also called isoflavones, which can relieve menopausal symptoms. Green leafy vegetables, such as spinach, kale, etc, are also rich in calcium and protect against low bone density.
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Water: Dehydration is a common issue faced by women during menopause. It can be attributed to the reduction in estrogen levels. Water increases metabolism, prevents constipation and bloating, and helps manage weight.
What Are the Foods to Be Avoided During Menopause?
Certain foods can trigger or aggravate the symptoms of menopause; these include:
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Caffeine: Though caffeine present in the morning cup of coffee can stimulate the mind, decrease fatigue, and increase energy levels, on the other hand, it can also trigger hot flashes and insomnia (difficulty sleeping) in some women. Therefore, limiting caffeine intake per day or avoiding it during the evening or bedtime is important. Healthy drinks such as low-fat milk, buttermilk, or herbal infusions can be taken instead of caffeinated beverages.
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Alcohol: Research indicates that women who consume about two to five drinks per day are more prone to cardiovascular diseases, cancer, etc. than women who do not drink. Alcohol is also known to aggravate the symptoms of menopause.
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Processed Foods: Ready foods such as cookies, white bread, and chips, which are mainly had during snack time, contain added sugars and unhealthy fats, which can cause water retention in the body, bloating sensation, diabetes, and weight gain. Therefore, healthier alternatives like sprouts, whole-grain crackers, dry fruits, nuts, and seeds can satisfy mid-day cravings.
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Salty and Spicy Foods: These foods can increase anxiety and trigger hot flashes, sweating, or other vasomotor symptoms (VMS). High salt intake can decrease bone density, increase blood pressure, and cause mood swings. Hence, it is preferred to avoid packaged food products such as readily available soups, sauces, and dips and have fresh home-cooked foods low in salt and spices.
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Fatty Foods: Foods rich in saturated fats can increase cholesterol, reduce the serotonin levels in the body, and cause anger, irritability, and risk for heart disease. Therefore, fatty foods such as ice creams, meat, and bakery products must be avoided.
Conclusion
Menopause is a crucial period in a woman’s life and can be associated with a risk of conditions such as obesity, osteoporosis, metabolic diseases, etc. Nutrition is considered an important factor during hormonal imbalance. Incorporating a plant-based diet or low-fat diet during menopause can help relieve the symptoms and also prevent the development of bone, cardiovascular, and metabolic disease disorders in the postmenopausal period. Along with a balanced diet, adequate rest, regular moderate exercises such as muscle strengthening, and minimal weight-bearing workouts performed under the guidance of a physical trainer are also proven to be effective during menopause.
