Six tips for the menopause from Dr. Dorothea Portius

Guest article by our nutrition expert Dr. Dorothea Portius

The menopause is a natural but often challenging phase in every woman's life, bringing profound physical and emotional changes. The decline in estrogen levels can lead to a variety of complaints, including hot flashes, night sweats, weight gain, and an increased risk of cardiovascular diseases as well as osteoporosis.

At the same time, many women are also emotionally more burdened, as mood swings, sleep disturbances, irritability, and even depressive symptoms can occur. These changes often affect overall well-being, which can significantly impact daily life. However, with the right nutrition and targeted strategies, many of these complaints can be alleviated, making the transition through this life phase easier.

6 Tips for Better Quality of Life in Menopause

1. Anti-inflammatory Diet

During menopause, estrogen levels drop, increasing the risk of cardiovascular diseases and chronic metabolic issues such as obesity and type 2 diabetes. An anti-inflammatory diet can help reduce chronic inflammation in the body and minimize these risks.

This means focusing primarily on fresh and unprocessed foods. The following foods play a crucial role:

• Fatty fish such as salmon or mackerel are rich in long-chain omega-3 fatty acids (DHA &and EPA), which have anti-inflammatory effects.To consume sufficient amounts of these valuable fatty acids, I recommend supplements such as fish or algae oils.
• Seasonal and regional fruits and vegetables provide many secondary plant substances, vitamins, minerals, and fiber that support your metabolism and reduce inflammation. Here, especially antioxidant substances like polyphenols, flavonoids, vitamin C, vitamin E, zinc capsules, and selenium play an important role. It is advisable to incorporate a colorful variety of vegetables and fruits into your diet.
• Nuts and seeds, especially regional walnuts and flaxseeds, also provide omega-3 fatty acids, which can be converted into EPA &and DHA, as well as fiber and important vitamins (vitamin E) and minerals (potassium, calcium &and magnesium).Walnuts and flaxseeds can be very well integrated as an "add-on" to yogurt, quark, or salads.
• Whole grain products and legumes help to keep the blood sugar level stable, which is particularly important to reduce the risk of type 2 diabetes. Due to their very high fiber content, these foods are also wonderful nourishment for health-promoting gut bacteria, which strengthen the intestinal wall and reduce inflammatory processes.
• Healthy fats from high-quality oils like olive or rapeseed. These oils provide polyunsaturated fatty acids, which promote cell health and thus not only maintain cellular metabolism but also positively influence skin health, thereby reducing skin aging. 

2. Phytoestrogens to support hormonal balance

Phytoestrogens can naturally help to balance hormonal imbalances during menopause. These plant compounds act similarly to estrogen and can alleviate symptoms such as hot flashes and vaginal dryness. Good sources include soy products like tofu or tempeh, flaxseeds, and legumes. A daily dose of phytoestrogen-rich foods can help you reduce certain menopausal symptoms.

3. Strong bones through calcium and vitamin D

The declining estrogen levels during menopause increase the risk of osteoporosis, as bone loss is accelerated.To keep your bones strong and counteract this breakdown, it is important to consume enough calcium (about 1000 mg per day) and vitamin D (at least 800 IU per day). You can find calcium in dairy products, fortified plant-based milk, green leafy vegetables, as well as in some mineral waters, which can be a very good source of calcium.

Vitamin D plays a crucial role in the absorption of calcium and is primarily produced through sun exposure in the skin. UVB rays from the sun are essential for the synthesis of vitamin D, which mainly occurs on dry skin areas such as the forearms. Since diet contributes only a small amount to vitamin D supply, foods like eggs (yolk), fatty fish (e.g.Salmon or mackerel) and mushrooms are valuable but fluctuating sources of vitamin D. Due to the low availability through food and the limited sunlight exposure during the winter months (October to April), it is recommended to use vitamin D supplements during this time to ensure that the needs are met and to optimally support bone health.

4. Antioxidants as Longevity Molecules

The menopause is often accompanied by increased oxidative stress, which raises the risk of cardiovascular diseases, metabolic disorders, and accelerates the cellular aging process. Antioxidants can help reduce this stress. Particularly, secondary plant compounds from the polyphenol group such as flavonoids (quercetin) or phenolic acids (curcumin, gingerols) play a significant role here. Berries (v.a.Blueberries or currants), fresh ginger are a fantastic choice to incorporate into your daily diet. Tip for winter, to rely on frozen berries without added sugar and add them to natural yogurt or porridge. Ginger can be wonderfully added fresh cut into water or tea.

5. Alternative therapies for more well-being

In addition to a balanced diet, there are a number of alternative therapies that can help you alleviate menopause symptoms:

• Acupuncture: This traditional technique has proven helpful in reducing hot flashes and improving sleep.
• Aromatherapy: Essential oils like lavender and neroli can reduce stress and help you feel more relaxed and balanced. Regular inhalation (aroma lamp/candle) or use as a massage oil can positively influence both mood and hormonal balance.
• Yoga and exercise: Physical activity improves insulin sensitivity, metabolism, reduces stress, and promotes better sleep. Cardio sessions should preferably be scheduled in the morning, while gentler exercises are better suited for the evening. You will quickly notice how beneficial regular and adequate movement is!

6. Mental health

The menopause can also affect your mental health.Many women report sleep disorders, mood swings, and even depressive symptoms. But here, nutrition can also play a crucial role alongside mindful movement.

• Magnesium: This mineral is referred to as the "anti-stress mineral." Magnesium helps the nervous system relax and can reduce sleep disorders as well as stress. Good sources include leafy greens, nuts (such as almonds), seeds, whole grains, and bananas.
• Omega-3 fatty acids (DHA/EPA): These fatty acids not only promote metabolic but also brain function and can alleviate depressive symptoms.
• Tryptophan: This amino acid is a precursor to serotonin (the "happiness hormone") and melatonin (the sleep hormone). By consuming foods rich in tryptophan such as poultry (e.g., turkey), eggs, cheese, nuts, bananas, and oatmeal, you can incorporate mood enhancers and natural sleep aids into your diet.  

The menopause does not necessarily have to be a difficult phase – with the right nutrition and some targeted alternative therapies, you can actively and positively shape this time.An anti-inflammatory diet, rich in omega-3 fatty acids, phytoestrogens, and antioxidants, as well as the integration of magnesium and tryptophan-rich foods can help you better cope with both the physical and mental challenges of menopause.