Menopause: Alleviate discomfort through eating 2

Menopause: Alleviate discomfort through eating

From: 08.10.2019 14:10

Enlarge image

Proper nutrition during menopause can alleviate some of the symptoms.

Around the age of 50, women come to menopause, also called menopause. In the years before and after the last menstrual period (menopause), the balance of the female hormone changes significantly. Ovulation is becoming less frequent, luteal hormones are falling, menstruation is irregular. Now estrogens go crazy before the women's cycle is completed and less and less estrogen is formed permanently. For example, sleep disorders, sweating, and fever may occur at this transitional stage. Many complaints can be alleviated by proper nutrition.

Menopause: Diet alleviates discomfort


During menopause, many women suffer from sleep disorders, sweating and hot flashes. Many complaints can be alleviated by proper nutrition.

Menopause: Higher risk of illness

A 50-year-old needs about 400 fewer calories a day than a 25-year-old woman. Because with age, muscle mass declines. For fat storage, especially on the belly they grow. Belly fat releases anti-inflammatory messengers, increasing the risk of:

  • vascular
  • diabetes
  • Tumors on the intestines, kidneys, pancreas, breast and uterus

The risk of heart attack increases during menopause by eliminating the positive effects of estrogen on blood pressure and cholesterol levels. After menopause, the concentration of protective HDL cholesterol in the blood drops, harmful LDL cholesterol rises – even in lean women.

Prevent cardiovascular disease

In menopause, women should save calories in the right place:

  • "Emptiness" carbohydrates white flour products and sweets should be the exception.
  • Wholefood products and rich in flavor Mediterranean food provide the body with many essential nutrients.
  • Omega-3 fatty acids protect the heart and arteries – oily fish such as salmon, herring and mackerel are on the menu several times a week.
  • recommended healthy oils with a high content of healthy fatty acids and valuable vegetable substances, for example, from walnut oil, olives, wheat germ oil or linseed oil.

Muscle maintenance proteins during menopause

Protein-rich diets are ideal for preserving muscle during menopause. many animal protein included for example

  • light meat
  • fish
  • eggs
  • whey
  • yogurt
  • hard cheese
  • milk

Plant protein for example, in soybean and legume products.

Calcium for bone loss

Given this, menopausal women should have their own calcium requirements. Estrogen deficiency causes the process to break down in the bones. But they can slow down a lot of exercise, best outdoors and proper calcium intake. The German Diet Society recommends taking 1,000 milligrams a day with food.

There is a lot of calcium in hard cheese, like Emmentaler cheese or mountain cheese with about 300 milligrams of calcium per slice. Natural breakfast yogurt, a few nuts, among other things, and a small glass of milk before bedtime – this fulfills the daily need for calcium.

Important: Vitamin D promotes calcium intake. Only in summer can our skin produce enough of it outdoors during the day. In winter, body reserves are included Vitamin D is often drunk.

Dietary fiber for digestion

During many menopause, many women experience indigestion. Estrogen depletion can lead to constipation and constipation. Dietary fiber promotes digestion. At least 30 grams a day is recommended – this is easily achieved with whole grains, nuts, seeds and vegetables.

Those who do not tolerate mulled and raw foods should be transferred to cereals and gently muffled. It is best not to eat raw foods such as fruits, lettuce or vegetables in the evening so that the bowels can rest overnight.

Yoghurt, quark and sauerkraut lactic acid, such as salt cucumber or sauerkraut, help in the intestine. White flour, chocolate and banana products should be avoided.

Menopausal Symptoms: Herbal substances act like estrogen

Isoflavones are phytohormones that can mimic the effects of estrogen in the body. They are contained, for example, in soy products. Indigenous plants also contain similar substances (lignans) – for example in flaxseeds, legumes, cereals, berries, plum fruits and salads.

Essential oils inhibit sweat formation

They also say that pomegranate and traditional herbs like sage have a positive effect on menopausal symptoms. Sage tea essential oils inhibit the nerve endings of the sweat glands that produce less sweat. Hops, mantle and black coconut also contain phytohormones. They are considered to be proven natural remedies during menopause.

Further information

Delicious, quick to prepare and healthy: These meals have a beneficial effect on menopausal symptoms.

43 KB

Eating calcium-rich, gentle on heart and with enough fiber – are just some of the tips for women with menopausal symptoms.
Download (43 KB)

Sleep disorders often occur at the age of 50 years. One reason for this is the cellular aging processes. What helps with disturbed sleep?

Experts on the subject

Andreas Lenard, gynecology and obstetrics specialist
Kirchstrasse 31
23795 Bad Segeberg
(04551) 33 03

This topic in the program:

Visit |
02/26/2019 | 20:15 sat

NDR logo