Nutrition during the menopause: How to optimally support your body

The menopause is a natural phase of life in which a woman's hormone balance changes. This time often brings with it physical and emotional changes that can be positively influenced by a conscious diet. A balanced diet not only helps to alleviate typical symptoms such as hot flushes, sleep disorders or weight gain, but also supports the long-term health of bones, heart and metabolism.

1 Why do nutrient requirements change during the menopause?

As oestrogen levels fall, the metabolism slows down and the body loses muscle mass, which often leads to weight gain. At the same time, the risk of osteoporosis and cardiovascular disease increases. The body therefore needs specific nutrients to compensate for these changes.

2. the best nutrients for menopausal women

Calcium and vitamin D for strong bones

Osteoporosis is a common side effect of the menopause. Calcium-rich foods such as green leafy vegetables, almonds, tofu and calcium-fortified plant-based milk are essential. Vitamin D, which the body produces through sunlight, is also crucial as it promotes calcium absorption. Supplements can be useful during the winter months.

Proteins for maintaining muscle mass

Muscle loss can be slowed down by a protein-rich diet. High-quality protein sources such as pulses, lentils, quinoa, fish, eggs or protein powder (e.g. products specially developed for women) should be included on a daily basis.

Omega-3 fatty acids for the heart and hormones

Omega-3 fatty acids, which are found in foods such as linseed oil, chia seeds, walnuts and oily fish, have an anti-inflammatory effect and promote heart health. They can also balance out mood swings that often occur during the menopause.

Dietary fiber for digestion and blood sugar

As the metabolism works more slowly, good digestion is particularly important. Wholemeal products, vegetables, fruit and pulses provide fibre, which not only promotes intestinal health, but also stabilizes blood sugar levels and prevents cravings.

Phytoestrogens as natural hormone helpers

Phytoestrogens, which are found in soy products, linseed and pulses, are similar to the female hormone oestrogen. They can help to alleviate hot flushes and other hormonal complaints.

3. nutrition tips for everyday life

- Regular meals: Three main meals and two small snacks help to keep blood sugar levels constant and avoid cravings.

- Drink water: At least 2 liters of water per day support the skin and general vitality.

- Reduce sugar: Sugary foods and white flour products can promote inflammation and lead to weight gain.

- Small portions of healthy fats: avocado, nuts and vegetable oils provide important fatty acids, but should be consumed in moderation.

4. common complaints and nutrition tips

- Hot flushes: Foods with phytoestrogens as well as cooling foods such as cucumbers or yogurts can be helpful. Alcohol and spicy food should be reduced.

- Sleep disorders: A light evening meal, e.g. with wholemeal products and some protein, as well as soothing herbal teas promote sleep.

- Weight gain: Focus on nutrient-dense foods, regular exercise and avoid highly processed foods.

5 Conclusion: Your body in balance

A balanced diet during the menopause is the key to supporting your body and mind. It can not only alleviate typical symptoms, but also promote long-term health. With the right combination of calcium, protein, healthy fats and vital nutrients, you can strengthen your bones, maintain your energy levels and feel better overall.