December 8, 2024, 2:56 pm | Read time: 4 minutes
Hot flushes, mood swings, sleep disorders: For many women, menopause is torture. Apparently, however, you can counteract the numerous symptoms with the right diet. But does it really work? Experts explain.
According to Dr. Irmgard Zierden, a specialist in gynecology and natural medicine, maintaining a balanced, vitamin-rich diet is essential for mitigating symptoms during menopause. According to the expert, there are foods that gently but effectively alleviate the symptoms.
Overview
The discussion centers on phytoestrogens, which are present in plant-based foods like soy products, flaxseeds, and pumpkin seeds. These substances are believed to mimic the estrogen produced by our bodies. Thus, when estrogen levels decrease in women going through menopause, leading to symptoms like night sweats, phytoestrogens are thought to provide a balancing effect.
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It sounds almost too good to be true, and in fact, there is a lack of evidence: “However, there is no solid scientific evidence,” states Munich-based internist Professor Johannes Georg Wechsler. He is the President of the Federal Association of German Nutritional Physicians (BDEM).
Dr. Zierden also points out that the study situation on the effectiveness of phytoestrogens is not clear. However, the gynecologist reports positive feedback from her practice: “In my consultations, women repeatedly tell me that it is good for their health during the menopause if their diet includes foods with phytoestrogens,” says Zierden. Consequently, she encourages women to experiment by incorporating such foods – including legumes, grains, berries, and stone fruits – into their diets.
Foods That Are Said to Be Good for Menopause
Broccoli, all types of cabbage, and rocket are also said to have a positive effect on menopausal symptoms. “In any case, they score points with plenty of vitamins and minerals,” says Wechsler. Garlic, too, is touted for its benefits. It not only has a beneficial effect on cardiovascular diseases but is also said to prevent bone loss caused by a lack of estrogen. However, the effect has also not been clearly scientifically proven. “You can’t say that this or that food helps against menopausal symptoms,” says nutritionist Wechsler. It’s a question of overall intake: “A balanced diet with lots of fruit and vegetables is important.”
This is also the view of gynecologist Zierden. In her view, however, it is worth paying a little closer attention to what you eat during menopause. For example, she advises against eating raw fruit and salads in the evening. “This puts too much strain on the intestines at night,” she says. As a result, this can lead to sleep disorders and hot flashes in women. To avoid hot flashes, coffee should not be drunk at all in the evening and only in moderation during the day. Hot spices and too much alcohol can also promote hot flashes and sweating. Therefore, Dr. Zierden advocates for moderation in these cases.
Prevent Sleep Disorders With the Right Diet
She advises menopausal women to eat lightly and, above all, moderately in the evening to prevent sleep disorders. Dinner should not be the main meal of the day under any circumstances. Intermittent fasting can also be used from time to time to protect the intestines at night: “This means not eating anything after 6 p.m., for example,” explains Zierden. If you have problems sleeping, a cup of lavender tea before bedtime is often more helpful than a glass of wine. “Although wine helps you fall asleep, it often prevents you from sleeping through the night,” says Zierden. A so-called gratitude exercise may also help and lead to rest. This means being aware of what went well during the day and being mentally grateful for it.
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Weight Gain During Menopause?
For many women, menopause is also noticeable when they look at the scales – they put on weight even though they haven’t eaten any more than usual. “This is due to the course of life,” says nutritionist Wechsler. With increasing age, the body loses muscle mass, and the metabolism changes. As a result, the body uses less energy. Women should, therefore, adjust their calorie intake during menopause.
Moreover, for the sake of heart health, it’s important to minimize fat consumption. “Omega-3 fatty acids are ideal,” says the gynecologist. They are found in walnuts, for example, but also in fish such as herring and salmon. Fish should be on the menu twice a week if possible.