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Nutrition during menopause plays a central role in maintaining long-term health.
Menopause affects more than just the menstrual cycle or symptoms like hot flashes. The decline in estrogen levels also impacts metabolism, fat distribution, insulin sensitivity, and bone density. This is why nutrition during this stage plays a key role not only in immediate symptom relief, but also in maintaining long-term health.
According to Meital Levy, a dietitian at Leumit, targeted nutritional adjustments can help improve energy levels, preserve muscle mass, and reduce the risk of metabolic diseases.
Phytoestrogens are plant compounds with a chemical structure similar to estrogen. They bind to estrogen receptors in the body but act more mildly than the natural hormone. During a time when estrogen levels fluctuate or decline, incorporating foods rich in phytoestrogens may contribute to gentle hormonal balance.
The primary sources of phytoestrogens are legumes, especially soy and soy-based products such as tofu, edamame, and soy beverages. It is important to emphasize that these foods should be part of a balanced diet, not a substitute for medical treatment when needed.
Incorporation should be natural and varied, as part of regular meals, rather than excessive consumption.
The decline in estrogen affects the balance between bone formation and breakdown. During menopause, bone loss accelerates, increasing the risk of reduced bone density and osteoporosis.
Adequate calcium intake is a fundamental component of maintaining bone health. Good sources include dairy products, sardines with bones, tahini made from whole sesame, almonds, and dark green vegetables.
In addition, vitamin D is essential for proper calcium absorption. In many cases, it is recommended to check vitamin D levels through a blood test and consider supplementation if needed, according to medical guidance.
As we age, there is a natural decline in muscle mass, a process that may accelerate during menopause. Loss of muscle mass affects strength, posture, daily functioning, and metabolism.
Muscle is a metabolically active tissue. The greater the muscle mass, the more efficient the metabolism. Therefore, it is important to include protein in every meal throughout the day, rather than concentrating intake in a single meal.
Protein sources include lean meat, poultry, fish, eggs, dairy products, legumes, and tofu. Proper distribution of protein intake throughout the day helps preserve muscle, promote satiety, and stabilize blood sugar levels.
One of the most noticeable changes during menopause is a shift in fat distribution. Declining estrogen affects how the body stores fat, increasing the tendency to accumulate fat in the abdominal area.
Abdominal fat is not just a cosmetic concern. It is associated with a higher risk of heart disease, type 2 diabetes, and hypertension. At the same time, insulin sensitivity may decrease, meaning the body becomes less efficient at utilizing glucose.
To maintain stable blood sugar levels, it is important to prioritize complex carbohydrates over simple sugars. Whole grains, legumes, vegetables, and whole fruits are absorbed more slowly and help stabilize blood sugar levels. In contrast, sugary drinks, pastries, and desserts cause rapid spikes followed by sharp drops, increasing hunger and fatigue.
Combining protein and healthy fats with carbohydrates at each meal helps slow glucose absorption and improve metabolic balance.
In addition, regular physical activity, particularly resistance training, supports improved insulin sensitivity and reduces abdominal fat.
Estrogen also plays a role in regulating the brain’s temperature control mechanisms. Fluctuations in its levels can affect sensations of heat and overall comfort.
Adequate water intake helps maintain proper fluid balance and supports the body’s ability to regulate temperature. Dehydration may worsen fatigue and discomfort, so regular hydration throughout the day is recommended.
Nutrition during menopause is not about a single nutrient. It is a comprehensive approach aimed at maintaining hormonal balance, metabolic health, muscle strength, and bone density.
A varied diet, reduced intake of processed foods, balanced blood sugar, adequate protein consumption, and regular physical activity can significantly improve quality of life during this stage.
In cases of significant weight gain, metabolic symptoms, or underlying medical conditions, it is advisable to seek personalized nutritional counseling to tailor an appropriate plan.
During menopause, your body changes and so do your nutritional needs. It’s not always easy to know what to eat or how to manage you weight. .
Leumit’s dietitians are here for you, offering professional, personalized support tailored specifically to this stage of life.
You can easily find a dietitian and schedule an appointment through the link.
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