Menopause is a natural phase that usually happens between 45-55 years old. It brings changes in hormones and can cause symptoms even years earlier, like problems with the heart, breast cancer, diabetes, and weaker bones in women going through menopause.
Many women around the world deal with gaining weight and feeling hot during menopause. These hormonal changes can also make women more likely to get diabetes, breast cancer, and heart disease. Menopause is when a woman’s menstrual cycle stops, usually in her 40s or 50s, and doctors confirm it after 12 months without a period.
The recommended diet includes less than 5g of salt per day, getting 1.2g of protein per kilogram of body weight (with half from plants), eating fatty fish twice a week, having 300g of vegetables and 200g of fruit every day, limiting red meat, only occasional processed meat, and daily dairy for calcium.
Eating legumes like soy, lentils, and chickpeas weekly is encouraged. Use healthy fats like vegetable oils for cooking and recommended oils for dressings. Avoid sugary foods like cakes and sweets, and make sure to get enough calcium, vitamin D, vitamin C, B vitamins, n-3 LCPUFA, and omega-3 fatty acids.
A study found that women usually gain about 6.8 kg between ages 50 and 60, no matter their starting weight, race, or ethnicity. Surprisingly, in 2016, WHO reported that 55% of women were overweight or obese. Weight gain, affecting 60–70% of menopausal women, is connected to hormonal changes that affect how the body uses energy and stores fat. Alongside weight gain, menopausal women also deal with hot flushes, night sweats, and other challenging symptoms.
To navigate menopause, having a specific diet is crucial. Focus on plant-based proteins, enjoy fatty fish, eat lots of veggies and fruits, cut down on red and processed meats, and have daily dairy for calcium. Include legumes weekly, use healthy fats, avoid sugary foods, and make sure to get enough important vitamins and fatty acids.
The struggle against weight gain during menopause is widespread, with women gaining an average of 6.8 kg from 50 to 60. WHO’s report in 2016 emphasized that 55% of women were either overweight or obese, highlighting the need for taking active steps to stay healthy. Weight gain, affecting most menopausal women, is linked to hormonal changes affecting how the body uses energy and stores fat. Alongside weight gain, menopausal women also face challenges like hot flushes, night sweats, and other symptoms making daily life harder.
To navigate through menopause, having a smart diet is essential. Prioritize plant-based proteins, savor fatty fish, eat plenty of veggies and fruits, limit red and processed meats, and include daily dairy for calcium. Add legumes weekly for a nutritional boost, use healthy fats for cooking, and avoid sugary treats. Ensure a steady intake of important vitamins and fatty acids for a healthy transition.
In the dance of menopause, where hormones and discomfort take the stage, a tailored diet becomes the choreographer for a healthier transition. Embrace the rhythm of plant-based proteins, move gracefully with fatty fish, and twirl through a colorful mix of veggies and fruits. Stay away from heavy beats of red and processed meats, enjoy the occasional treat of dairy, and add legumes for extra flair. In this dietary dance, let healthy fats lead, avoiding sugary missteps that may disrupt the harmony. As the curtain falls, make sure your body receives the encore of essential vitamins and fatty acids for a standing ovation to health.
