Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

MENOPAUSE 

   Menopause is a transitional phase in the life of women, associated with a trail of woes due to declining estrogen hormone and gain in weight.

Menopausal women are predisposed to develop central obesity [fat accumulation over the trunk of body] ,particularly  women leading sedentary lifestyle ,which can enhance the risk of heart disease cancer eventually [5].

Diet & physical activity are the crucial determinants of health in ageing women. Declining estrogens and associated menopausal symptoms may be decreased to some extent through a simple dietary change or lifestyle change.

Sometimes hot flushes, sleeplessness, restlessness, anxiety may need medical aid. However certain mind relaxing exercises, physical activity, recreations, mindfulness in everything that one do, dietary modifications can relieve much of the distresses  associated with menopause.

The menopausal transition most often begins between ages 45 and 55.Menopause and declining estrogens lead to decreased bone density, which can increase your risk of osteoporotic fractures [6].

Diet for menopausal women

·   To improve bone health

    Milk & Dairy products, such as yogurt and cheese etc. are excellent source of calcium, phosphorus, potassium, magnesium and vitamins D and K. According to a study fortified dairy products induce more favorable changes in biochemical indexes of bone metabolism than calcium supplementation alone can do. Milk products can support bone health.  Spinach also contains calcium but the oxalates of spinach impair its bioavailability for absorption.

·    To improve brain &neuronal health

  Include omega 3 fatty acid rich foods such as nuts & seeds, fish [mackerel, sardine etc.] to improve neuronal health and thus prevent age related neuronal degenerations.

    To promote healthy ageing 

·       Fruits –Avocado, berries are rich in antioxidants, vitamins and minerals helping healthy ageing.

·       Vegetables-Tomato, broccoli etc. are rich sources of antioxidants against free radical damage to vital organs of the body.

·       Meat –organic fed poultry is good in moderation. Consumption of red meat may be harmful.

·       Whole grains - They are rich in nutrients such as fiber and B complex vitamins which are good for gut health, cardiac and nervous system health.

·        It is recommended that menopausal women better avoid alcohol, excess salt intake ,added sugars, processed food ,high glycaemic index foods[ foods causing an immediate blood sugar spike].

·     Stay hydrated as water intake aids in the digestion of food and absorption of nutrients. Avoid sugary drinks.

                               SIAHMSR                         

     Phytoestrogens to reduce menopausal symptoms

·       Certain phytoestrogen rich foods are recommended for women to overcome the ailments related to menopause. There is controversy regarding the use of these natural plant estrogen rich foods.

     Phyto estrogens are weak estrogens found naturally in fruits such as plum, pear, apple grape berries and in vegetables  including beans, sprouts, cabbage, spinach, soybeans, grains, hops, garlic & onion.

The phytoestrogens are bioactive molecules present as nutritional constituents of widely consumed vegetables & fruits.

Eg: compounds such as isoflavones, mainly found in soy, lignans found in grains, stilbenes found in the skin of grapes.

Many studies were conducted to know the effects of phyto estrogens in menopausal women in the last few decades [7].

 Estrogen may affect the vascular system both directly through the estrogen receptors located on vascular tissue, and indirectly through altering the lipoprotein profile or cholesterol.

 One study shows that isoflavonoids or soy/soy proteins and flaxseed have the ability to lower total cholesterol,LDL cholesterol, and to raise HDL cholesterol. A few other studies state that there are no effects on cholesterol.

But numerous studies show that isoflavonoids rich food consumption have lowered the occurrence of several cancers including breast, prostate and colon cancer.

Another effect of phytoestrogens is on bone mineral density or bone strength. The regular intake of soy, seems to be beneficial to bone health, though the effective or optimal dosage is still unclear.

·       The decline in estrogen hormone in menopause is linked to decreased muscle mass and weakness. Therefore protein intake is crucial for women (1–1.2 grams per kg) of body weight daily].

 Role of physical exercise in menopausal women

Menopausal women are recommended for moderate physical activity ,aerobic exercises for improved quality of life or healthy ageing. They  also help to strengthen bones and muscles.

Recommended physical exercises include:

Brisk walking

Swimming

Running

Jogging

Mind& body relaxation exercises like yoga, breathing exercises.

 To get over the symptoms of menopause and associated changes in bones and muscle following the right nutritious diet and physical exercises are very crucial. Adopt them into your life as you grow towards menopause and post that for  helping healthy ageing.

References

1.          https://medlineplus.gov/nutritionforolderadults.html

2.            https://www.nia.nih.gov/health/healthy-meal-planning-tips-older-adults

3.           https://www.healthdirect.gov.au/healthy-eating-over-60

4.            https://www.nia.nih.gov/health/what-menopause#:~:text=Menopause%20is%20a%20point%20in,between%20ages%2045%20and%2055.

5.           https://pubmed.ncbi.nlm.nih.gov/24734243/

6.           https://pubmed.ncbi.nlm.nih.gov/27801706/

7.           https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781234/