Millions of women going through “the change” suffer debilitating hot flashes and sleep problems.
But now Hungarian scientists believe they have identified the precise diet that can reduce the severity of menopause symptoms.
It helps menopausal women change the balance, with involuntary weight gain being a common complaint of those who go through this biological phenomenon.
Studies show that losing weight can relieve hot flashes while reducing the risk of serious complications, such as cardiovascular disease, type 2 diabetes, and cancer.
The recommendations, which urged women to avoid processed meat and pastries and to reduce alcohol consumption but increase their protein intake to the level of a weightlifter, should be an “integral part of treatment,” they wrote. the researchers.
But they noted that the article was merely observational and that diet alone could not control symptoms, even if it could help.
Millions of women going through “the change” suffer from debilitating hot flashes, sleep problems and low moods. But now Hungarian researchers believe they have identified the precise diet that can reduce the severity of menopause symptoms. The recommendations, which urged women to avoid eating processed meat and pastries, should be an “integral part of treatment”, they said.
Researchers from Semmelweis University in Budapest and the Hungarian Dietetic Association reviewed data from 134 studies to identify the most balanced diet for a “healthy menopause.”
Their studies showed that women gain about 15 pounds (6.8 kg) each year between ages 50 and 60, regardless of their starting weight, race or ethnicity.
Being larger can worsen menopause symptoms, such as hot flashes, and increase the risk of complications, the team warned.
The review found a “balanced” diet could be key to helping women manage their weight during menopause, potentially reducing the risk of these diseases.
Menopause naturally accelerates bone loss and also increases the risk of osteoporosis.
According to the recommended diet, they ruled that women should eat no more than 5 g of salt per day and at least 300 g of vegetables and 200 g of fruit per day.
Your diet should also include 1 to 1.2 g of protein per kg of weight, per day, to “increase and maintain skeletal muscle,” in line with recommendations for weightlifters looking to build muscle.
For a woman weighing 70kg, this would be equivalent to two and a half chicken breasts.
Half of this protein should come from plant sources such as soy, seitan, lentils, beans, chickpeas, quinoa or nuts, the researchers said.
Other daily recommendations include 30 g of nuts, between 30 and 45 g of fiber (mainly whole grains) and dairy products equivalent to the calcium content of half a liter of milk.
According to the British Nutrition Foundation, about 400g of low-fat plain yogurt or 30g of cheddar cheese provide about the same benefit.
Each week, women should eat at least two servings of fish, but no more than 350 to 500g of red meat, according to the findings.
Processed meat products should also “be occasional in small quantities,” the researchers noted.
Moderate consumption of fats, such as sunflower, olive, rapeseed and linseed oils, is “essential,” the team said.
Menopausal women should also consume around 33 ml of fluid per kg of body weight per day, spread evenly throughout the day.
Fast-acting simple sugars, such as cakes, sweets and soft drinks, should be avoided.
Writing in the diary, NutrientsThe researchers said that all menopausal women “should be encouraged to adopt a bone-friendly lifestyle.”
This includes “optimizing calcium and vitamin D levels, engaging in adequate physical activity, and avoiding smoking and alcohol.”
But alcohol was not completely out of the question, and researchers said women should consume less.
Dr. Erzsébet Pálfi, associate professor of dietetics and nutritional sciences at Semmelweis University, added: “With age, the metabolism naturally slows down and fewer calories are burned at rest.”
«The decrease in estrogen during menopause can further contribute to a decrease in metabolic rate, which facilitates weight gain.
‘The recommended weight loss rate is approximately 0.5 to 1 kg per week, primarily from fat, while preserving muscle mass.
“This typically translates to reducing daily calorie intake by 15 to 30 percent and consuming about 25 kcal/kg body weight per day.”
For a woman weighing 70 kg again, this would be equivalent to 1,750 calories.
The NHS recommends that women consume around 2,000 or, if trying to lose weight, 1,400 calories.
Likewise, a regular eating schedule plays a key role in maintaining the circadian rhythm (our biological clock), the researchers said.
“Irregular eating alters the biorhythm, thus causing a change in the sleep cycle and a deterioration in sleep quality.”
Menopause is when a woman’s menstruation stops. It usually occurs between 45 and 55 years of age.
Researchers estimate there will be 1.2 billion menopausal women worldwide by 2030, as life expectancy increases.
Mental health symptoms include low mood, mood swings and brain fog, while physical symptoms include difficulty sleeping, heart palpitations and headaches.
Symptoms can last months or years and change over time.
Health officials recommend following a healthy diet, exercising and taking care of mental well-being to alleviate symptoms.
Hormone replacement therapy (HRT) is the main medication used to relieve symptoms. It works by replacing hormones that are at low levels.
Experts estimate that HRT gels, patches and pills are up to 90 percent effective in reducing symptoms.
Half a million women in England have accessed cheaper HRT since last April, saving the NHS £11 million.
The Prepaid Prescription Certificate was launched last year to give women a year’s supply for £19.30 instead of paying the £9.65 charge per prescription each time.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried, and canned fruits and vegetables count
• Base meals are based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole grain crackers, 2 thick slices of whole wheat bread, and one large baked potato with skin.
• Eat some dairy or dairy alternatives (such as soy drinks) by choosing low-fat, low-sugar options.
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish each week, one of which should be fatty).
• Choose unsaturated oils and spreads and consume them in small amounts
• Drink 6 to 8 cups/glasses of water a day
• Adults should consume less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day.
Fountain: NHS Eatwell Guide