Six tips for menopause from Dr. Dorothea Portius

Guest article by our nutrition expert Dr. Dorothea Portius

Menopause is a natural but often challenging period in every woman’s life, bringing with it profound physical and emotional changes. The decline in estrogen levels can lead to a variety of ailments, including Hot flashes, night sweats, weight gain and an increased risk of cardiovascular disease and osteoporosis.

At the same time, many women also experience greater emotional stress, as mood swings, sleep disorders, irritability and even depressive symptoms can occur. These changes often affect general well-being, which can significantly affect everyday life. But with the right diet and targeted strategies, many of these complaints can be alleviated and the transition through this phase of life can be made easier.

6 tips for a better quality of life in  menopause

1. anti-inflammatory diet

During menopause, estrogen levels drop, increasing the risk of cardiovascular disease and chronic metabolic problems such as obesity and type 2 diabetes. anti-inflammatory diet can help to prevent chronic inflammations 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 the long-chain omega-3 fatty acids (DHA & EPA), which have an anti-inflammatory effect. To absorb sufficient amounts of these valuable fatty acids, I recommend supplements such as fish or algae oils.
• Seasonal and regional fruits and vegetables deliver 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 and selenium play an important role. It is recommended to include a colorful variety of vegetables and fruit in your diet.
• nuts and seeds, especially local walnuts and flax seeds, 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 easily integrated as an “add-on” to yoghurt, quark or salads.
• whole grain products and legumes help the blood sugar levels 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 strengthen the intestinal wall and reduce 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 and thus reduce skin aging.

2. Phytoestrogens to support hormonal balance

Phytoestrogens can naturally help balance the hormonal imbalance during menopause. These plant substances act similarly to estrogen and can relieve symptoms such as hot flashes and vaginal dryness. Good sources are Soy products like tofu or tempeh, linseed and legumesA daily dose of phytoestrogen-rich foods can help you reduce certain menopausal symptoms.

3. Strong bones through calcium and vitamin D

The falling estrogen levels during menopause increase the risk of osteoporosis as bone loss is accelerated. To keep your bones strong and counteract this loss, it is important to get enough calcium (about 1000 mg per day) and vitamin D (at least 800 IU per day). Calcium can be found in dairy products, fortified plant-based 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 produced in the skin through sun exposure. UVB rays The sun is crucial for the synthesis of vitamin D, which takes place mainly on dry skin areas such as the forearms. food only makes a small contribution to vitamin D supply, foods such as eggs (yolks), fatty fish (e.g. salmon or mackerel) and Mushrooms valuable but variable sources of vitamin D. Due to the low availability through food and the limited sunlight in the winter months (October to April), it is recommended to take vitamin D supplements to ensure that needs are met and to optimally support bone health.

4. Antioxidants as  Longevity  molecules

Menopause is often associated with increased oxidative stress, which increases the risk of cardiovascular disease, metabolic disorders and accelerates the cellular aging process. Antioxidants can help 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 (especially blueberries or currants) and 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 yoghurt or porridge. Freshly cut ginger is wonderful to add to 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 relieve the symptoms of menopause:

• acupuncture: This traditional technique has been proven to be helpful in reducing hot flashes and Sleep to improve.
• 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 scheduled for the morning and gentler exercises in the evening. You will quickly notice how good regular and adequate exercise is!

6. Mental Health

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

• magnesium: This mineral is called 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 (like almonds), seeds, whole grain products 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 of serotonin (the “happiness hormone”) and melatonin (the sleep hormone). By consuming tryptophan-rich foods such as poultry (e.g. turkey), eggs, Cheese, nuts, bananas and oatmeal you can incorporate mood enhancers and of course sleeping pills into your diet.

Menopause does not necessarily have to be a difficult phase – with the right diet and some targeted alternative therapies, you can make this time active and positive. 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.