Menopause and diet

Menopause and diet

Menopause signals the end of a woman’s menstrual cycles, when 12 months have passed without the onset of menstruation. The average age of menopause is 51 years.

What are the symptoms of menopause?

The disruption and the imbalance of hormonal levels in the peri-menopausal and menopausal period can cause symptoms that affect women’s routine and functionality, such as:

• Irregular menstrual cycle
• Vaginal dryness
• Hot flashes
• Weight gain
• Breast tenderness
• Night sweats
• Sleep disorders
• Headache
• Mood swings
• Low libido
• Fatigue
• Dry skin
• Hair loss
• Recurrent vaginitis due to atrophy
• Recurrent urinary tract infections
• Joint pain

Why is there weight gain in menopause?

Weight gain in menopause is associated with disorders that occur due to hormonal imbalance.

Estrogen-progesterone imbalance and melatonin depletion with age lead to sleep disorders, which in turn reduce leptin and growth hormone levels by slowing down metabolism and promoting weight gain.

The increased insulin resistance that also occurs during the menopausal period decreases the ability to lose weight.

The basic diet in menopause

A balanced diet in menopause should include foods rich in:

• Calcium. It is contained in dairy products, fish (such as sardines and canned salmon), broccoli and legumes. Its adequate consumption is 1,200 milligrams per day.
• Iron. It is contained in lean red meat, poultry, fish, eggs, green leafy vegetables and nuts. The recommended quantity of iron to be consumed on a daily basis is 8 mg.
• Fiber-fruits-vegetables. They are contained in whole-grain bread, cereals, pasta, rice, fresh fruits and vegetables. 20-25 grams of fiber should be consumed on a daily basis
• Phyto-estrogens. They can help to the reduction of cholesterol levels, hot flashes, and night sweats. Finally, they preserve normal bone density: Soy, Flaxseed, Linseed Oil, Tofu, Sesame seeds, Garlic are some of the sources of phyto-estrogens.

Limiting sugar and salt, as well as alcohol and caffeine, and consuming plenty of water can help maintain a healthy weight and reduce the risk of cardiovascular problems. At the same time, the reduction of food portions, especially those with high fat content, is considered necessary.

The combination of regular exercise and intake of tailored supplements and bioidentical plant origin hormones with a healthy diet, can help prevent and control the symptoms and maintain the overall health of the female body.

Contact the specialized gynecologist-obstetrician, Dr. Melina Stasinou, to be informed about an individualized approach to the hormonal changes that confine you in your daily routine and influences your well-being and quality of life.