Menopause Diaries: What Is It? | Symptoms | What Is the Nutritional Role During Menopause?
In This ArticleReason for the menopausal transition What happens during menopause? What dietary modifications are needed? |
What is Menopause?
A phase in women’s lives when the menstrual period stops permanently. 12 months without a menstrual period, vaginal bleeding confirmed the new phase of life, called Menopause.
Age group:
The menopausal transition happens between the 40s and 50s. The average age in the United States is 51.
According to research, women in their mid-40s or early 50s experience the menopausal journey in India, which is considered earlier compared to Western countries.
Reason for the menopausal transition:
Menopause is a natural stage of a woman's aging process. A woman who has not had a menstrual period for a year, without any medical or surgical complications, is considered to have entered the menopausal phase.
During perimenopause or the menopausal transition, women’s ovaries begin to produce less estrogen, periods may become irregular or heavy, and women may experience a loss of fertility. This process can last for several months or even years, typically starting around the age of 40.
After the menopausal transition, when the menstrual cycle stops completely, it will be diagnosed as menopause if it continues for 12 months.
What happens during menopause?
At this natural stage of a woman’s life, her menstrual cycle ceases entirely, making biological motherhood impossible. This is the primary change that occurs during menopause.
Along with this, some women are facing some physiological changes during the menopausal transition like hot flashes, insomnia, depression, mood swings, night sweats, vaginal dryness, bone and muscle discomfort, breast tenderness, etc.
What dietary modifications are needed?
Caffeine, alcohol, and spices:
A very common symptom during the menopausal transition is hot flashes. Excessive consumption of certain items can trigger this situation, so limiting your intake is better.
Additionally, it’s advisable to avoid drinking alcohol as much as possible for your overall health, as it can reduce the risk of breast cancer, type II diabetes, liver disease, kidney disease, and more.
Dairy products:
Estrogen plays a crucial role in maintaining the health of bones and cartilage and helps reduce inflammation.
During menopause, estrogen levels naturally decline, affecting bone health and increasing joint pain, stiffness, inflammation, and the risk of osteoarthritis and osteoporosis. Therefore, it's important to be mindful of your diet to protect your bone health and lower the chances of fractures.
Foods rich in calcium, magnesium, phosphorus, vitamin D, and vitamin K support bone health. Include milk and dairy products like yogurt, cheese, whole eggs, vegetables, fish, lean meat, and vitamin D-fortified foods in your diet.
Healthy fat:
Women may have increased chances of heart disease during menopause. Therefore, choose good fats for yourself to control your cholesterol level. Include seeds like chia seeds, flax seeds, nuts, legumes, lean fish, etc.
Phytoestrogen-containing foods:
Phytoestrogen is a plant-based estrogen that closely resembles human estrogen. Consuming foods rich in phytoestrogens regularly and in adequate amounts may help alleviate menopausal symptoms, particularly hot flashes.
Plant-based foods such as flax seeds, chickpeas, berries, peanuts, soybeans and soy products, grapes, plums, and black and green tea naturally contain phytoestrogens.
What to avoid:
During menopause, certain symptoms are very common, like weight gain, hot flashes, sleeping issues, etc. To avoid or limit consumption of certain foods may help to get relief from it, e.g.,
Alcohol
Caffeine
Highly processed foods
Sugar and sugary products
Salt and salty foods, etc.
Focus on your overall lifestyle:
Menopause is a natural process that every woman experiences. Some women accept the change easily, while others face certain challenges. Therefore, it is always advisable that when you are going through this phase, you focus on your diet and physical activities.
Eat healthy in the right quantities. Your diet should be rich in whole grains, high-quality protein, healthy fats, vegetables, and dairy products. A balanced diet helps you meet the nutritional needs for important nutrients like calcium, magnesium, phosphorus, vitamin D, and vitamin K, all of which are essential for maintaining bone health. Expose yourself to sunlight to get enough vitamin D. Additionally, consider vitamin D-fortified foods and supplements if you do not receive sufficient sunlight, as vitamin D is crucial for calcium absorption in the body.
Good quality protein provides energy and supports muscle mass, essential for women undergoing this transition.
During menopause, women may have an increased risk of heart disease. Therefore, aim to include healthy fats such as seeds, unsalted nuts, omega-3 fatty acids, and fiber-rich foods like fruits and vegetables in your diet. Try to avoid sugary products, salty items, and processed foods as much as possible.
Engage in physical activities regularly. Take time to understand your body and set goals accordingly. During this physiological change, your body may perform slowly. Take your time and adjust your exercise routine accordingly. This practice helps you maintain your body weight and overall health. Physical fitness enables you to stay fit physically and boosts your confidence and energy levels.
Stay positive and get good sleep. During menopause, mood swings and feelings of loneliness are quite common. Therefore, always try to remain active, both physically and mentally. Engage yourself in what you love; it can help you manage the situation positively.
Bottom line:
Every woman must go through this phase. Some women handle it easily, while others face challenges in accepting it. The symptoms of this phase vary for each woman. Therefore, it is always advisable to give your body time to adjust to this new chapter in life and consult with an expert about your symptoms, allowing them to suggest the best ways to cope with it.
References:
https://my.clevelandclinic.org/health/diseases/21841-menopause
https://www.bda.uk.com/resource/menopause-diet.html
https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
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