As women approach menopause, their bodies undergo significant hormonal changes that can lead to weight gain, increased risk of metabolic syndrome, cardiovascular diseases, and osteoporosis. The good news? Nutrition plays a powerful role in managing these risks and improving overall well-being. By making informed dietary choices, women can ease menopausal symptoms and maintain long-term health.

Why Nutrition Matters During Menopause

During menopause, declining estrogen levels can slow metabolism, increase fat storage (especially around the abdomen), and alter insulin sensitivity. Additionally, bone density decreases, making women more susceptible to osteoporosis. These changes highlight the importance of adopting a balanced diet to support metabolic and cardiovascular health while maintaining strong bones and muscles.

Key Nutrients for Menopausal Health

1. Calcium and Vitamin D for Bone Strength

• As estrogen declines, bones lose density, increasing the risk of fractures.
• Best sources: Dairy products, leafy greens, almonds, and fortified foods.
• Vitamin D helps with calcium absorption and is found in fatty fish, eggs, and sunlight exposure.

2. Protein for Muscle Maintenance

• Protein intake is essential for preserving muscle mass, which declines with age.
• Best sources: Lean meats, poultry, fish, beans, nuts, and dairy.
• Aim for 1–1.2 grams per kg of body weight daily.

3. Healthy Fats for Heart Health

• Omega-3 fatty acids help reduce inflammation and cardiovascular risks.
• Best sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts, and olive oil.

4. Fiber for Metabolism and Gut Health

• Helps regulate blood sugar and digestion.
• Best sources: Whole grains, legumes, fruits, and vegetables.
• Aim for 30–45 grams per day.

Foods to Limit or Avoid

• Excessive Salt: High sodium intake contributes to hypertension.
• Processed Foods: Often high in unhealthy fats, sugars, and salt.
• Sugary Drinks and Alcohol: Can contribute to weight gain and metabolic issues.
• Saturated and Trans Fats: Found in fried foods and processed snacks.

Lifestyle Considerations

1. Regular Exercise

• Strength training and weight-bearing activities (walking, yoga) help maintain muscle mass and bone density.
• Aerobic exercise supports heart health and weight management.

2. Hydration Matters

• Hormonal changes can impact fluid balance, so aim for at least 2 liters of water daily.

3. Sleep and Nutrition

• Magnesium and B vitamins aid relaxation and quality sleep.
• Avoid caffeine and heavy meals before bedtime.

Conclusion

A balanced diet, combined with regular exercise and proper hydration, can help women navigate menopause with better health and fewer symptoms. Small, sustainable dietary changes can greatly impact maintaining metabolic health, reducing cardiovascular risks, and supporting bone density. Check the app for more information and guidance. 

Source: 

Erdélyi, A., Pálfi, E., Tüu, L., et al. (2024). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients, 16(27). https://doi.org/10.3390/nu16010027