Make the Best of the Menopause Years


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Times are changing—here’s the good news! 

Menopause is the one-day milestone you reach once you have gone without a period for a year. After that, it’s all post-menopause.

The menopause journey 

Somewhere in our fourth decade of life, our bodies start acting up—hot flashes, night sweats, sleep problems, irregular periods, mood swings, joint pain, bloating, memory issues, low libido, hair changes, and weight gain.

It’s a rollercoaster, and it starts with perimenopause around the age of 40 and it can last up to eight years.

Behind the scenes 

Estrogen and progesterone—hormones that regulate the menstrual cycle—start fluctuating during perimenopause. So does testosterone, which can increase the risk of depression, lower libido, cardiovascular diseases, and insulin resistance during post-menopause.

Estrogen supports various functions in our bodies and low estrogen means hot flashes, insomnia, vaginal dryness, and incontinence; whereas, too much of it leads to breast tenderness, bloating, and heavy periods.

Changes in our body 

As we age, we gradually lose muscle mass, bone tissue, and metabolism capacity and accumulate fat tissue. Menopause can add to it due to dwindling estrogen levels.

Postmenopausal women often have higher blood glucose and insulin levels, which can increase the risk of metabolic syndrome and heart disease.

Not exactly hot news, but it’s not all gloom and doom either. Science has answers!

Eat better for a better journey 

Go Mediterranean 

If you had to pick a diet pattern during menopause and beyond, go for Mediterranean. This includes veggies, fruit, lean protein, healthy fats (avocados, nuts, seeds, and olive oil), and plenty of health-promoting polyphenols to support your microbiome and reduce the risk of age-related chronic diseases.

Stock up on fiber and protein 

Weight gain during menopause is common. A diet rich in whole grains, legumes, vegetables, and fruit can supply fiber that contributes to better gut health and improved digestion. Experiment with a high-protein breakfast to increase satiety.

Don’t forget nutrients and probiotics 

Dwindling estrogen levels affect bone density, so it’s essential to stock up on calcium, vitamin D, and vitamin K2. Derive benefits from cruciferous vegetables, fermented and fortified foods, fatty fish, supportive supplementation, and safe sun exposure.

Lifestyle matters, too 

Stress can hinder hormonal balance, sleep, and eating habits, and is a high-risk factor for age-related chronic illness.

Slash stress levels with yoga, meditation, resistance exercise, cardiovascular activities, and good sleeping habits—early dinners, choosing books over screens, and swapping out beverages for soothing herbal teas.

Lastly, a good circle of friends to share experiences with makes the journey a lot easier. Scary as they may be at times, rollercoasters can also be exciting, so why not this one?


Foods and supplements to consider 


can help eliminate excess estrogen

soy (tofu, tempeh, soybeans, edamame)

can reduce hot flashes, improve bone health, and reduce breast cancer risk

probiotics and prebiotics

may help with gut imbalances, including bloating and gas

omega-3 fatty acids

are anti-inflammatory and cardioprotective; may increase insulin sensitivity

vitamin B12

promote red blood cell and DNA production; are cardio- and neuroprotective




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