Menopause is a necessary stage in a woman's life. It is not a disaster, but a natural physiological baptism.
When ovarian function gradually deteriorates between the ages of 45 and 55 and estrogen levels fluctuate, the body will send out a variety of signals - from menstrual abnormalities and bone loss to increased cardiovascular risks and urogenital discomfort. Each one is worth our careful listening and active response. As a nutritionist, I believe that only by "understanding the body" and "starting with diet and exercise" can we make every day of menopause more stable and comfortable.
1. Common health challenges during menopause
1. Menstrual abnormalities: The menstrual cycle is sometimes long and sometimes short, and there is excessive bleeding after menopause. This may be due to the lack of progesterone protection. Long-term single estrogen stimulation can easily cause endometrial hyperplasia and even increase the risk of endometrial cancer. It is recommended to perform regular ultrasound and endometrial thickness examinations, and to supplement phytoestrogen or progesterone as needed under the guidance of a physician.
2. Vasomotor symptoms: hot flashes, night sweats, and waking up easily at night. Eat more soy products (tofu, soy milk) to supplement isoflavones. It is recommended to pair it with deep-sea fish oil rich in Omega-3 to help stabilize the body temperature regulation center .
3. Autonomic nervous system disorders: decreased sleep quality, palpitations, dizziness, fatigue, and occasionally memory loss or inattention. Vitamins B₆, B₁₂ and magnesium can promote nerve conduction and muscle relaxation. You can supplement them with more whole grains, dark green vegetables, and nuts.
4. Psychoneural symptoms: anxiety, depression or irritability, often accompanied by insomnia. Foods rich in tryptophan (turkey, bananas, sesame seeds) can help increase serotonin; at the same time, don’t forget to get moderate sun exposure every day to convert “sunshine vitamin” D into a boost to brain health.
5. Increased risk of cardiovascular disease: Risk factors such as blood pressure, blood lipids, and blood sugar rise significantly after menopause. The diet should achieve "three less and two more": less seasoning, less fat, less processing; more fruits and vegetables, more whole grains, and control daily salt intake to less than 6 g; and maintain ideal weight with 150 minutes of moderate-intensity exercise per week.
6. Osteoporosis and osteoarthritis: Bone loss accelerates after menopause, and the risk of fracture is 3–4 times higher than that of premenopausal women. Consume 1,000–1,200 mg of calcium and 800–1,000 IU of vitamin D from low-fat dairy products, high-calcium soy products, dark green vegetables, salmon, and sardines; and do weight-bearing exercise (brisk walking, climbing stairs) to stimulate bone density.
7. Pelvic floor dysfunction: Uterine prolapse and urinary incontinence often occur due to age and hormonal changes. It is recommended to do * Kegel exercises* every day (contract/relax the pelvic floor muscles 10 times each, do 3 sets), and combine it with Pilates or yoga to strengthen the support of the pelvic floor muscles.
8. Genitourinary syndrome of menopause: vaginal dryness, burning, itching, discomfort during sexual intercourse, and recurrent urinary tract infections. Keep the perineum dry at daily basis and use lubricants containing vitamin E or hyaluronic acid; if necessary, use low-dose local estrogen therapy under the guidance of a gynecologist.
2. Nutritionist's advice - The smartest way to manage menopause is to eat this way
1. Natural estrogen foods (phytoestrogens)
Beans (soybeans, black beans, edamame), whole grains (wheat, oats), yams, sweet potatoes, etc. are rich in plant isoflavones and lignin, which can simulate the effects of estrogen in the body and relieve symptoms such as hot flashes and night sweats. It is recommended to consume at least one serving of soy products (about 150-200g) or half a bowl of brown rice oatmeal porridge every day.
2. High-quality protein source
Adequate protein helps maintain muscle mass, stabilize blood sugar, and provide sustained energy. In addition to red meat, choose:
• Seafood: salmon and mackerel contain omega-3, which can fight inflammation;
• Dairy products: Low-fat yogurt and fresh milk provide calcium and vitamin D;
• Beans and bean products: Tofu, soy milk, and natto contain both protein and phytoestrogens.
Daily protein intake can be calculated based on body weight, approximately 1.0–1.2 g per kilogram of body weight.
3. Fresh fruits and vegetables
Rich in vitamins (such as C and E) and minerals (such as potassium and magnesium), it can support energy metabolism, anti-oxidation and maintain the stability of the nervous system. It is recommended to eat at least five servings of diverse fruits and vegetables (about 400-500g) every day, and try to choose dark vegetables and seasonal fruits.
4. Whole grains instead of refined starches
Because the metabolic rate decreases after menopause, blood sugar fluctuations and weight gain are likely to occur. It is recommended to replace white rice and white bread with buckwheat noodles, whole wheat bread, oats or quinoa, which can provide rich dietary fiber and delay the rise of blood sugar, stabilize mood and weight management.
Menopause is not the end, but the beginning of another free life. As long as you understand the messages from your body and start with diet, exercise and good living habits, you can live peacefully with menopause at a rhythm that suits you best and embrace the second half of your life with health and confidence.
Sources:
1. Healthy Henan 2024/0304
2. Ministry of Health and Welfare 113-04-19
3. Health and Medical Network 2025/5/13
4. Suntory Health Online Store 2024/9/13