Status: 26.09.2023, 05:15 a.m.
By: Laura Knops
Most women encounter menopause around the age of 50. With the right diet, the symptoms can be reduced.
Hot flashes, mood swings, and weight gain are just a few of the typical ailments menopausal women struggle with. In most cases, the body begins to change slowly around the age of 50. In some women, however, the symptoms can also occur suddenly and particularly severely. However, with the right diet, sufferers can support their metabolism and hormone balance during this time of change. You can find out how to get through menopause better here.
Alleviate menopausal symptoms yourself
During menopause, many women suffer from symptoms such as sleep disturbances, sweating and hot flashes. © Cavan Images/Imago
Menopause is not a disease. Even without treatment, hot flashes and sweating subside over time in almost all women and eventually go away on their own, according to the Health Information Service. However, by adjusting their lifestyle – i.e. changing their diet and exercising more – women can improve their general well-being and thus possibly cope more easily with the unpleasant complaints.
Don't miss it: You can find everything you need to know about health in the newsletter from our partner 24vita.de.
During menopause, muscle mass dwindles. On the other hand, unhealthy fat stores on the abdomen grow faster. Belly fat is associated with a risk of various cardiovascular diseases because it releases pro-inflammatory messenger substances. A balanced diet that avoids empty carbohydrates in white flour products and sweets can have a preventive effect. Omega-3 fatty acids in fish and healthy vegetable oils, on the other hand, should be increasingly integrated.
Counteract sleep disorders and hot flashes
More than half of all menopausal women suffer from hot flashes. It can help to avoid coffee, spicy foods and alcohol and, on the other hand, to drink more fruit tea. It may also be useful to eat several small meals instead of a few large meals, as the blood sugar level drops slightly between meals and can lead to heat.
Lowering cholesterol and preventing hardening of the arteries: eat apples, walnuts, lemons and cucumbers
Time change and consequences for health: Seven tips on how to deal with it
Clear your nose in just one minute – without a nasal spray or other medication
Heart attack: First signs in the mouth – look out for seven warning signs
Wake up at the "wolf hour" between two and three o'clock: How to continue sleeping
Fancy a voyage of discovery?
In the case of sleep disorders, the Federal Center for Nutrition (BZfE) recommends a light meal in the evening and the renunciation of stimulating drinks. Eating late, on the other hand, should be avoided so as not to overwhelm digestion. Many women also suffer from digestive problems during menopause. This may be due to a decrease in estrogen levels, as well as taking certain medications. Fiber in whole grains, nuts, seeds, and vegetables aid digestion.
Preventing muscle breakdown during menopause: proteins for muscles
Women can prevent dry skin by drinking enough fluids throughout the day. For muscle maintenance during menopause, sufficient proteins should be integrated into the diet. According to the Federal Center for Nutrition (BZfE), proteins are also said to ensure firmer skin. For example, a lot of protein contains:
- Hard cheese
Calcium and exercise for strong bones during menopause
During menopause, the bone structure changes. Although the degradation processes cannot be prevented in old age, they can be slowed down with the right diet and exercise: Regular exercise and a high calcium intake strengthen the bones and counteract bone resorption. The daily requirement of a menopausal woman is around 1000 mg. In order to ensure an adequate calcium intake, the German Nutrition Society (DGE) therefore advises consuming about two to three servings of milk or dairy products such as low-fat cheese every day.
The background: The lactic acid and lactose (milk sugar) contained in milk and dairy products promote the absorption of calcium. If you don't eat milk, you should instead regularly eat calcium-rich foods such as broccoli and drink enough calcium-rich mineral water.
This article contains only general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It is in no way a substitute for a visit to the doctor. Unfortunately, individual questions about clinical pictures may not be answered by our editors.