Nutrition in menopause: What changes?

Nutrition in menopause: What changes?

diet in menopause: What does it change?

The menopause brings many changes, both physically and emotionally. One of these changes concerns nutrition and metabolism. In this article we take a look at what changes in the menopause in terms of nutrition and how women can best manage this time.

The influence of hormones

The main reason for the changes in diet during menopause are the hormonal changes in the body. With increasing age, the body produces less estrogen and progesterone, which can lead to a number of symptoms, including hot flashes, weight gain and muscle weakness.

These hormonal changes also influence the metabolism. The body consumes less energy and burns fewer calories, which can lead to increased susceptibility to weight gain. For this reason, a balanced diet is particularly important to stay healthy and fit.

The importance of a balanced diet

In menopause, it is important to pay attention to a balanced diet. A balanced diet includes a variety of foods from all nutrient groups, including fruit, vegetables, whole grains, lean protein and healthy fats.

A balanced diet provides all the necessary nutrients for the body and helps to compensate for the hormone balance. It can also help control the weight and reduce the risk of diseases such as osteoporosis and heart disease.

calcium and vitamin D for strong bones

Women in menopause have an increased risk of osteoporosis, a bone disease that leads to fragile bones. Sufficient calcium and vitamin D intake is crucial to maintain the bone density and reduce the risk of fractures.

dairy products such as milk, yogurt and cheese are good sources for calcium. Kale, broccoli and almonds are also rich in calcium. Vitamin D is produced by sunlight and can also be absorbed by eating fat fish such as salmon and tuna as well as through enriched foods such as milk and grain.

Sufficient protein intake for muscle maintenance

With progressive age, muscle mass decreases, which can lead to muscle weakness and a slower metabolism. Sufficient protein intake is important to prevent muscle loss and maintain the muscle mass.

good protein sources are lean meat, fish, chicken breast, eggs, legumes and tofu. It is recommended to take a protein source with every meal to distribute the protein intake evenly throughout the day.

fiber for a healthy digestion

With increasing age, many women have problems with digestion, such as constipation and flatulence. A fiber -rich diet can help improve digestion and reduce the risk of intestinal diseases.

fruits, vegetables, whole grains, legumes and nuts are all good sources for fiber. It is recommended to consume at least 25 grams of fiber every day.

fluid intake do not forget

In menopause, many women suffer from hot flashes and increased sweating. Sufficient fluid intake is important to keep the body hydrated and compensate for the loss of fluid.

It is recommended to drink at least 8 glasses of water every day. Tea, fruit juice and soups can also contribute to the hydration. Alcohol and caffeinated drinks should be consumed in moderation because they can have a dehydrate.

additional nutritional supplements

In some cases, it may make sense to take dietary supplements in order to meet the increased nutrient requirements in menopause. Calcium and vitamin D preparations can help to meet the need for these nutrients.

It is important to speak to a doctor before taking nutritional supplements to determine whether they are suitable for individual needs and to consider possible interactions with other medication.

Fazit

The menopause has changed hormonal and metabolic needs that require an adapted diet. A balanced diet with sufficient calcium, vitamin D, protein, fiber and liquids is crucial to stay healthy and prevent possible complications such as osteoporosis. Dietary supplements may help cover the increased nutrient requirement, but should be taken in consultation with a doctor.