More than a hot flash: the role of menopause and a changed diet in a healthy lifestyle

What happens during menopause?

During menopause, the decrease in estrogen levels causes several physiological changes, the most well-known of which are hot flashes, sleep disturbances and weight gain. In addition, the risk of cardiovascular diseases, osteoporosis and type 2 diabetes also increases. Lifestyle changes, especially changes in eating habits, can effectively alleviate these symptoms.

The role of diet

The Hungarian Dietetic Association (MDOSZ) emphasizes that the foundations of a healthy diet during menopause include the appropriate fatty acid composition, consumption of foods rich in fiber and body weight control. The recommendations include:

Fat quality: Reduce saturated fats and prioritize omega-3 fatty acids, such as fish, nuts, and flaxseed oil.
Fiber intake: Consume at least 30-45 g of fiber per day, which can come from whole grains, legumes, and vegetables.
Calcium and vitamin D: To prevent osteoporosis, it is recommended to consume 1000-1200 mg of calcium and 2000 IU of vitamin D per day.
Salt intake: To avoid high blood pressure, daily salt intake should not exceed 5 grams.
Excess weight and energy balance

Due to hormonal changes, a woman’s metabolism decreases, which can result in a weight gain of up to 2 kg per year if diet and physical activity are not changed. Exercise, especially cardio and muscle-strengthening exercises, are essential for maintaining weight.

Menopause as a new beginning

Menopause not only presents challenges, but also opportunities for lifestyle changes. In addition to diet and regular physical activity, mental health support also plays a key role. For women, this stage of life can be a new beginning, in which the right lifestyle choices can ensure long-term health.

Further information and advice can be found on the MDOSZ website: www.mdosz.hu.