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

By: Trademagazin Date: 2024. 12. 05. 09:46

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Menopause, a natural yet challenging period in a woman’s life, has often been considered taboo in recent decades. However, more and more research and professional recommendations suggest that a proper lifestyle and diet can significantly reduce the severity of symptoms during this period, as well as the associated health risks.

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.