NUTRITION DURING MENOPAUSE

World Health Organization (WHO) defines natural menopause as the

“permanent cessation of menstruation resulting from the loss of ovarian
follicular activity”. 12 months of consecutive amenorrhea is recognized to
occur in natural menopause. Menopause is prompted by decline in estrogen
and progesterone production, and rising follicle stimulating hormone (FSH)
and luteinizing hormone (LH) levels. Elevation of early follicular phase FSH
represents a clinical marker of reduced ovarian reserve and diminished
responsiveness of ovary to ovulation induction.

Symptoms of menopause

When women reach menopause phase, hormonal shifts makes them to face
difficulties ranging from symptoms to complications.
Signs of menopause include:
1. Irregular or absent menstrual periods
2. Hot flashes/flushes or night sweats
3. Palpitations
4. Decreased vaginal lubrication
5. Thinned vaginal mucosa which may cause painful intercourse
(dyspareunia)
6. Behavioral and other neuropsycho-physiological problems like mood
swings, insomnia, anxiety and depression, forgetfulness and impaired
concentration ability, urinary incontinence, loss of libido;
7. other symptoms like paraesthesia, nervousness, melancholia, vertigo,
weakness, arthralgia/myalgia, headache and formication
Menopause is a natural transition in a woman’s life as her menstrual cycles
come to an end.
However, the transition and symptoms associated with menopause can last
for several years
While menopause is linked to many uncomfortable symptoms and increases
your risk of certain diseases, Nutrition may help reduce symptoms and ease
the transition.

Medical Nutrition Therapy

Calcium

The decline in estrogen levels during menopause can increase women’s risk
of fractures. The recommended intake of calcium for Females 19-50 years
old – 1,000mg daily and Females 51+ years old – 1,200mg daily for . One
should be able to get all the calcium you need from your diet. Important
sources of calcium are:

Dairy products, such as milk, yogurt or cheese (go for the lower fat options);
Products fortified with calcium, such as breakfast cereals and dairy
alternatives (e.g. soya drinks);

Some green leafy vegetables such as watercress and kale (but not spinach);
Sesame seeds; dried figs; Ragi and fish that is eaten with bones (such as
sardines).

Vitamin D

Vitamin D is also important for bone health as it helps the absorption of

calcium from foods. Vitamin D is produced in our skin when we are exposed
to sunlight. The recommended dietary allowance for vitamin D is 600 IU
(15mcg) per day

Important dietary vitamin D sources are:

oily fish; eggs; red meat and foods fortified with vitamin D by the
manufacturer, such as fat spreads, breakfast cereals and dairy products.
As vitamin D is found in only a small number of foods, it might be difficult to
get enough from foods that naturally contain vitamin D and/or fortified
foods alone. So it is recommended that everyone takes a daily supplement
containing 10 μg of vitamin D during this period.

Magnesium:

Magnesium increases calcium absorption form the blood into the bone. In
fact, your body can’t utilize calcium without it. The recommended dietary
allowance for magnesium is 300mg/day. Good sources include leafy green
vegetables, summer squash, legumes, wheat, oats, barley, quinoa and a
variety of seeds such as chia seeds, flaxseeds, and pumpkin seeds.

Omega 3- fatty acids

The omega-3 fatty acids (eicosapentaenoic acid (EPA) are seen to decrease
the frequency of hot flashes and the severity of night sweats. The
recommend dietary allowances for 50+ years old females is 1.6gm/day. The
dietary sources for omega 3 fatty acids are at least two (3.5 ounce) servings
of fatty fish a week like Salmon, mackerel, herring, lake trout, sardines,
albacore tuna. Plant-based omega-3’s like Flaxseeds, Canola oil, Walnuts,
Soybeans.

Dietary Fiber
Cholesterol levels sharply increase at the beginning of menopause, putting
menopausal women at a heightened risk of developing heart disease.
Fiber-rich foods can help to lower your cholesterol levels and regulate blood
sugar and blood pressure, making them among the best for helping your
heart stay healthy. Fiber also helps in reducing hot flashes, depression and
fighting weight gain. Help yourself to foods high in fiber, such as whole-grain,
legumes, fresh fruits, and vegetables. Most adult women should get about
21 grams of fiber per day.
 Phytoestrogens
Phytoestrogens (the two main types are isoflavones and lignans) as they are
similar in structure to estrogen and therefore may help to alleviate some of
the symptoms of low estrogen levels associated with the menopause. These
substances are found in plants.

 Dietary sources of isoflavones include soybeans, legumes, lentils and

chickpeas and foods made from these such as texturized vegetable
protein, tofu and soya drinks.
 Dietary sources of lignans include cereals, bran, flaxseeds, linseeds
and fruit and vegetables.

Weight Management
Some women may put on weight after the menopause due to physiological
and lifestyle changes associated with this stage of life. Excess weight gain
increases your risk of developing certain diseases, such as cardiovascular
disease, cancer and type 2 diabetes
Since food equals calories, in order to lose weight you must either eat fewer
calories, exercise more to burn off calories with activity, or both. Food that
is not used to fuel the body is stored as fat.

Limit non-nutritious foods, such as:

 Sugar, honey, syrups and candy

 Pastries, donuts, pies, cakes and cookies
 Soft drinks, sweetened juices and alcoholic beverages

Cut down on high-fat foods by:

Consuming diet high in protein. The decline in estrogen from menopause is

linked to decreased muscle mass and bone strength. Including good quality
protein in your diet would help in increasing the muscle mass and reducing
fat mass. Foods high in protein include eggs, meat, fish, legumes and dairy
products. Additionally, you can add protein powders to your diet. RDA
0.8gms/kg body weight
Fiber is a powerful natural appetite suppressant. By suppressing your
appetite, you are more likely to reduce your calorie intake, which can help
you lose weight

Fat should provide 25% to 35% or less of your total daily calories. Also,
limit saturated fat to less than 7% of your total daily calories. Avoid trans
fats, found in vegetable oils, many baked goods, and some margarine. Trans
fat also raises cholesterol and increases your risk for heart disease.

Processed foods and added sugars are known to raise blood sugar rapidly.
The more processed a food is, the more pronounced its effect on blood
sugar. Therefore, limiting your intake of added sugars and processed foods,
such as white bread, crackers and baked goods, may help reduce weight.