During menopause, many women suffer from insomnia, sweating, and hot flashes. Many ailments can be alleviated with the right diet.
Around the age of 50, women experience menopause, also known as menopause. In the years before and after the last menstrual period (menopause), the female hormone balance changes significantly. Ovulation becomes less and less frequent, the corpus luteum hormones decrease and menstruation becomes irregular. Now the estrogens go haywire before the female cycle ends and fewer estrogens are formed permanently. In this transition phase, symptoms such as insomnia, sweating and hot flashes can occur.
Menopause: Higher risk of disease
A 50-year-old woman needs around 400 fewer calories per day than a 25-year-old. Because muscle mass decreases with age. In return, the fat stores grow, especially in the stomach. Belly fat releases inflammatory messengers, thereby increasing the risk of:
- vascular diseases
- Tumors of the intestines, kidneys, pancreas, breast, and uterus.
The risk of a heart attack increases during menopause because the positive effect of estrogen on blood pressure and cholesterol levels is lost. After menopause, the concentration of the protective HDL cholesterol in the blood decreases, while that of the harmful LDL cholesterol increases – even in slim women.
Prevent cardiovascular diseases
During menopause, women should save calories in the right place:
- “Empty” carbohydrates from white flour products and sweets should become the exception.
- Wholesome products and aromatic Mediterranean cuisine provide the body with many indispensable nutrients.
- Omega-3 fatty acids protect the heart and arteries – oily fish such as salmon, herring, and mackerel should therefore be on the menu several times a week.
- We recommend healthy oils with a high content of healthy fatty acids and valuable plant substances, such as walnut oil, olive oil, wheat germ oil, or linseed oil.
Protein for muscle maintenance during menopause
A high-protein diet is ideal for maintaining muscles during menopause. For example, they contain a lot of animal protein
- light meat
- hard cheese
- Vegetable protein is found in soy products and legumes, for example.
Calcium against bone loss
Menopausal women should keep an eye on their calcium requirements. The lack of estrogen leads to degradation processes in the bones. However, this can be slowed down with a lot of exercises, preferably outdoors, and with an adequate intake of calcium. The German Nutrition Society recommends taking 1,000 milligrams a day with food.
There is a lot of calcium in hard cheese such as Emmental or mountain cheese with around 300 milligrams per slice. A natural yogurt for breakfast, a few nuts in between, and a small glass of milk before going to bed – covers the daily calcium requirement.
Important: Vitamin D promotes calcium absorption. Our skin can only produce enough of it itself outdoors during the day in summer. In winter, the body’s stores of vitamin D are then often used up.
Dietary fiber for indigestion
Many women experience digestive problems during menopause. The decline in estrogen can lead to sluggish bowel movements and constipation. Dietary fiber promotes digestion. At least 30 grams of this per day is recommended – this is easily achievable by eating whole grains, nuts, seeds, and vegetables.
Anyone who doesn’t tolerate muesli and raw food that well should switch to cereal porridge and gently steamed food. It is best not to eat raw food such as fruit, salad, or vegetables in the evening so that the intestines can rest overnight.
Yogurt, quark, and vegetables pickled in lactic acid, such as gherkins or sauerkraut, help with sluggish intestines. White flour products, chocolate and bananas should be avoided.
Menopausal symptoms: Plant substances act like estrogen
Isoflavones are secondary plant substances (phytohormones) that can mimic the effects of estrogen in the body. They are found in soy products, for example. Similar substances (lignans) can also be found in domestic plants – for example in linseed, legumes, cereals, berries, pome fruit, and salads.
Essential oils inhibit sweat production
Pomegranates and traditional medicinal plants such as sage are also said to have a positive effect on menopause symptoms. The essential oils in sage tea inhibit nerve endings in the sweat glands, causing them to produce less sweat. Hops, lady’s mantle, and black cohosh also contain phytohormones. They are considered proven natural remedies during menopause.