Reviewed by: dr. Angela Dalimarta, Sp.GK
Menopause is a significant transition in a woman's life, marking the end of her reproductive years, when she stops menstruating and experiences changes in hormonal balance. It typically occurs in the late 40s to early 50s. While menopause can seem daunting, a balanced, nutritious diet and active exercise can help manage symptoms. We have summarized tips on nutrition and activity during the menopause phase.
Nutrition During Menopause
Eating nutritious foods like fruits, vegetables, and whole grains promotes heart, bone, and brain health. Omega-3-rich foods like salmon, sardines, tuna, mackerel, chia seeds, and flaxseeds are also important. While a healthy diet won't eliminate menopause symptoms, it can ease their side effects.
Muscle Mass Intake
Loss of lean muscle mass (sarcopenia) is common with age. Starting at age 30, muscle mass decreases by 3%–8% per decade (10 years), increasing the risk of fractures. To ensure bone density is maintained, aim to consume 25–30 grams of protein per meal. Other sources of protein include eggs, milk, chicken and beef, salmon, tuna, tofu, tempeh, and more.
Nutrition for Bone
Osteopenia is a decrease in bone mass that commonly occurs in older adults. If left untreated, this condition can lead to bone loss (osteoporosis). Foods rich in calcium (milk, sardines, tofu, salmon, and leafy greens) and vitamin D (seafood, egg yolks, and mushrooms) can help maintain strong bones.
Identify Food Triggers for Hot Flashes
Some people in menopause can experience hot flashes when consuming spicy foods, alcohol, and caffeine. Therefore, one way to cope is to record what you last ate when you experienced a hot flash. This can help identify trigger foods that should be limited or avoided.
Phytoestrogen Foods
Phytoestrogens are natural plant compounds found in several foods, such as soybeans, tofu, tempeh, grapes, nuts, flaxseeds, and sesame seeds. These phytoestrogens help reduce symptoms caused by the decline in estrogen that accompanies menopause. This is supported by a 2021 study published in the National Library of Medicine, which found that plant-based foods (including whole soybeans) during menopause have beneficial effects on the body.
Stay Active
Menopause is inevitable, but it's important to embrace it with new energy. MenoCare services at akasia 365mc Body Aesthetic Clinic help women manage menopause according to your body's needs, maintaining nutrition and weight through consultations with nutritionists and determining an appropriate lifestyle through nutrigenomic testing. Book now or contact us for more information.
Reference:
Healthline - Diet and Fitness Tips for Menopause: An Essential Guide
