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 with it profound physical and emotional changes. The decline in oestrogen levels can lead to a variety of symptoms, including hot flushes, night sweats, weight gain and an increased risk of cardiovascular disease and osteoporosis.

At the same time, many women are also more emotionally stressed, as mood swings, sleep disorders, irritability and even depressive symptoms can occur. These changes often affect general well-being, which can have a significant impact on everyday life. However, with the right diet and targeted strategies, many of these symptoms can be alleviated and the transition through this phase of life can be better managed.

6 tips for a better quality of life during the menopause

1. An anti-inflammatory diet

During the menopause, oestrogen levels fall, which increases the risk of cardiovascular disease and chronic metabolic problems such as obesity and type 2 diabetes. An anti-inflammatory diet can help to 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 in this:

• Fatty fish such as salmon or mackerel are rich in long-chain omega-3 fatty acids (DHA & EPA), which have an anti-inflammatory effect. To take in sufficient amounts of these valuable fatty acids, I recommend supplements such as fish or algae oils.
• Seasonal and regional fruit and vegetables provide many secondary plant substances, vitamins, minerals and fiber that support your metabolism and reduce inflammation. Anti-oxidative substances such as polyphenols, flavonoids, vitamin C, vitamin E, zinc capsules and selenium play a particularly important role here. It is advisable to include a wide variety of fruit and vegetables in your diet.
• Nuts and seeds, especially regional walnuts and linseed, also provide omega-3 fatty acids, which can be converted into EPA & DHA, as well as fiber and important vitamins (vitamin E) and minerals (potassium, calcium & magnesium). Walnuts and linseed can be integrated very well as an "add-on" to yogurt, quark or salads.
• Wholemeal products and pulses 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 food for health-promoting intestinal bacteria, which strengthens the intestinal wall and reduces inflammatory processes.
• Healthy fats from high-quality oils such as olive or rapeseed. These oils provide polyunsaturated fatty acids, which promote cell health and thus not only maintain cellular metabolism but also have a positive effect on skin health, thereby reducing skin ageing.

2. Phytoestrogens to support hormonal balance

Phytoestrogens can naturally help to balance hormonal imbalances during the menopause. These plant substances have a similar effect to oestrogen and can alleviate symptoms such as hot flushes and vaginal dryness. Good sources include soy products such as tofu or tempeh, flaxseed and legumes. A daily dose of phytoestrogen-rich foods can help you to reduce certain menopausal symptoms.

3. Strong bones thanks to calcium and vitamin D

The falling oestrogen level during the menopause increases the risk of osteoporosis as bone resorption is accelerated. To keep your bones strong and counteract this degradation, it is important to consume sufficient calcium (approx. 1000 mg per day) and vitamin D (at least 800 IU per day). You can find calcium in dairy products, fortified plant milks, green leafy vegetables and 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 mainly formed in the skin through exposure to sunlight. UVB rays from the sun are crucial for the synthesis of vitamin D, which mainly takes place on dry skin areas such as the forearms. As the nutrition only makes a small contribution to the vitamin D supply, foods such as eggs (egg yolk), fatty fish (e.g. Salmon or mackerel) and mushrooms are valuable but fluctuating sources of vitamin D. Due to low dietary availability and limited sun exposure in the winter months (October to April), it is recommended to use vitamin D supplements during this time to ensure requirements are met and to optimally support bone health.

4. Antioxidants as longevity molecules

The menopause is often associated with increased oxidative stress, which increases the risk of cardiovascular disease, metabolic disorders and cell ageing. Antioxidants can help to reduce this stress. In particular, secondary plant substances from the group of polyphenols such as flavonoids (quercetin) or phenolic acids (curcumin, gingerols) play a major role here. Berries (v.a. Blueberries or currants), fresh ginger are a fantastic choice to include in your daily diet. Tip for winter: use frozen berries with no added sugar and add them to natural yogurt or porridge. Ginger is wonderful freshly chopped and added to water or tea.

5. Alternative therapies for greater well-being

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

• Acupuncture: This traditional technique has been shown to help reduce hot flushes and improve sleep .
• Aromatherapy: Essential oils such as 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 have a positive effect on 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 done in the morning, with gentler exercises in the evening. You will quickly realize how good regular and adequate exercise 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 too, diet can play a decisive role alongside mindful exercise.

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

The menopause doesn't necessarily have to be a difficult phase - with the right diet 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-containing foods can help you better cope with both the physical and mental challenges of menopause.