What is menopause?
Menopause is the last menstrual period in woman’s life. It is not a disease or a condition, but a natural change in every woman’s body. Every woman experiences menopause sometime between the ages of 45 and 55, with the average age being around 50-51.
Menopause before the age of 40 is called “premature menopause” and menopause before the age of 45 is called “early menopause.”
Menopausal signs and symptoms
Early menopausal symptoms include:
Other symptoms of menopause include:
- Hot flushes
- Night sweats
- Aches and pains
- Crawling or itching sensations under the skin
- Forgetfulness
- Irritability
- Lack of self esteem
- Reduced sex drive (libido)
- Sleeping difficulty—wakefulness or waking hot and sweaty
- Tiredness
- Urinary frequency
- Vaginal dryness
Menopausal weight gain
Weight increase during menopause is natural. Women between the ages of 35 to 55 often notice a steady increase in their weight, and a gradual change in their body’s shape.
Statistics show that generally women gain around 10-15 pounds (5-8 kg) during menopause.
On average, women gain one pound during each perimenopause year. Often the increase in fat is noticed around the belly, giving women the apple body shape as opposed to the pear shape of a woman’s body in her youth. It is not because of an unhealthy life style—it is a normal side effect of menopause.
Why do women gain weight during menopause?
Hormone fluctuations are the primary reason women gain weight during menopause. Hormones in a woman’s body are responsible for the overall metabolism, appetite and the general storage of fat in the body. A declining level of estrogen, progesterone and testosterone makes it very difficult for a woman to maintain her body weight during menopause.
Can women control the weight gain during menopause?
Yes, you can control the weight gain to a certain extend. It can be done with a balanced diet and exercise regime.
However, it is important for a woman to understand that the weight gain during menopause is natural and can sometimes be very difficult to fight. It is, in fact, beneficial to gain some weight as the weight helps minimize the other symptoms of menopause, like hot flashes and anxiety.
Maintaining a healthy weight is very important. Being too thin, however, is not healthy either. Premenopausal women who diet or exercise excessively can become so thin that their menstrual periods stop temporarily because they have such low estrogen levels. This increases the risk for osteoporosis later in life.
The best foods to eat during menopause
What kinds of foods are the best to eat during menopause to help ease menopausal symptoms? The answer to this question depends on what menopausal symptoms you experience the most.
To prevent osteoporosis you should consume more calcium. The products which contain lots of calcium are milk, yogurt and cheese, fish, spinach, broccoli, kale, some legumes and soybean products.
If your problem is hot flashes, then you should eat more foods that have estrogen-like effects on the body (because hot flashes are related to decreasing levels of estrogen).
Estrogen-enhancing foods are nuts and oilseeds, soy products, cereals and breads, legumes, meat products, soy, linseed, bread, ginseng, bourbon, beer, fennel, anise, brown rice, beans, apples, carrots, pomegranate and sesame seeds. Flax seed and other oilseeds contained the highest total phytoestrogen content, followed by soybeans and tofu.
Black cohosh (herb) is good for relieving hot flashes and you can use it as a supplement to your diet as well.
 To prevent gaining weight you should eat more fresh fruits and vegetables as well as low-fat meats, fish and dairy products.
If your problem is poor sleeping, then you should consider foods high in tryptophan. Tryptophan is an amino acid that aids the body in the absorption of protein and the production of serotonin. Serotonin transmits signals among nerve endings in the brain and body and is important in regulating sleep cycles. Consider eating more soy products, chicken breast, turkey, tuna, beef tenderloin, lamb loin, halibut, shrimp, salmon and snapper.
To increase energy during menopause you need carbohydrates. Many popular diets for menopause are “low-carb,” but if you do not get enough complex carbohydrates in your diet, then you will be tired. It is also important to make sure that you get enough B-complex vitamins in your diet. Broccoli, cauliflower and other cruciferous vegetables are good sources of B vitamins. Cottage cheese is another good choice.
To relieve anxiety consider consuming carbohydrates. Carbohydrates are a rich source of serotonin and can help in fighting depression. Sandwiches made from whole grain cereals and bagels are great food during menopause. Moderate amounts of chocolate can also be beneficial - Overall, the best foods during menopause are those that are low in fat and sugar and rich in vitamins, proteins, microelements and minerals. The best food selections are soy (found in meat-less burgers, tofu and many other items, including flour), chicken breast, turkey breast, tuna, shrimp, salmon and other fish, broccoli, cauliflower, spinach, kale and other fruits and vegetables of all kinds. Oatmeal and other whole grains, wild rice, nuts and seeds are also very beneficial in relieving a variety of symptoms.
What should I limit during menopause?
You should limit the amount of salt, caffeine and alcohol you consume. Don’t smoke. Remember that moderation in everything is still the key to optimal health.
Exercise during menopause.
Exercising is necessary during menopause, but women aged 45 to 60 face an unique set of factors when it comes to their fitness program. For this age group, osteoarthritis and osteoporosis are common health risks, so not every fitness program is ideal.
High-impact exercise is not usually recommended for anyone in this age range because of the amount of stress placed on the joints.
What’s an ideal fitness program during menopause?
It is recommended to have 60 minutes of light physical activity or 30 minutes of intense physical activity daily, or at least 4-5 times a week.
Physical activity includes:
- Walking around your neighbourhood (even better, try brisk walking).
- Aerobics, dancing, step and other classes
- Jogging
- Swimming
- Cycling
- Weight-bearing and stretching exercises
Yoga and meditation help many women cope with menopausal symptoms.
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