Although diet has no direct effect on menopause, adopting a balanced diet can help to keep menopause symptoms manageable. The Department of Nutrition and Dietetics from KK Women's and Children's Hospital (KKH) shares more.
Diet does not affect menopause directly.
However, dietary interventions can help manage symptoms of
menopause such as hot flushes, night sweats, mood swings, weight gain, and changes in bone density.
"For example, eating foods rich in carbohydrates can help to raise the levels of serotonin, improving mood. Also, taking more lean proteins and plant-based foods can help with muscle maintenance and alleviate menopausal symptoms respectively," explained Ms Grace Quek, Senior Dietitian from the Department of Nutrition and Dietetics at KK Women's and Children's Hospital (KKH), a member of the
SingHealth group.
"Ensuring adequate calcium and vitamin D intake helps with calcium absorption to prevent further bone loss. While consuming healthy sources of fats help promote heart health and stabilise mood," she added.
Certain foods and beverages can trigger hot flushes and night sweats in some women, so it is important to identify and avoid these triggers. These include:
Alcohol,
Caffeine,
Spicy foods, and
Hot beverages
Staying hydrated is also important, but it is advisable to opt for water or herbal teas rather than caffeinated beverages.
Avoiding high-sugar, high-fat and high-sodium foods all help to maintain good overall health.
Women undergoing
perimenopause or menopause should be careful with their diet to
prevent excessive weight gain due to decreasing metabolic rate.
They may find that they are putting on weight despite consuming the same amount of energy as before.
Excessive weight gain also increases the risk of
high blood pressure (hypertension),
diabetes,
heart disease, and certain cancers (e.g.
breast cancer).
Essentially, a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help control weight by providing essential nutrients and fibre while limiting excess calories.
What to eat during menopause
Menopausal women should continue to eat a healthy and balanced diet, consisting of a variety of foods using
HPB’s ‘My Healthy Plate’ as a guide.
To have the appropriate amounts for each meal, it is recommended for women to fill:
½ plate with fruits and leafy greens / non-starchy vegetables
¼ plate with whole grains carbohydrate or starchy vegetables
¼ plate with meat and other alternatives (i.e. tofu, egg, beans)
To promote healthier eating habits, women during menopause should also:
Use healthier fats and oils, limit fried foods to twice a week or less.
Replace saturated fats (coconut oil, palm oil, animal fats) and trans fats (e.g. those found in frozen foods, commercial baked goods and fast foods) with healthier fats like canola and olive oil, nuts (e.g. almonds, walnuts) and cold-water fatty fish (e.g. salmon, tuna).
Substitute animal sources of protein (e.g. meat, chicken) with plant sources of protein (e.g. tofu, lentils, beans) twice a week.
Make water the drink of choice, limit sugar-sweetened beverages
"Overweight women should limit portions from different food groups especially foods that are higher in fat and calories. More importantly, they should also be mindful of the amount and type of fats consumed," advised Ms Quek.
"Reduced intake of saturated fat and trans-fat intake help to prevent the unwanted weight gain that occurs due to slower metabolism during menopause. Instead, select healthier oils that contain monounsaturated or polyunsaturated fats, such as olive oil, canola oil or flaxseed oil as they can also reduce the risk of developing heart disease.
Increasing water intake can also help to lose any water being retained in the body, as well as help to increase metabolism," she added.
Don't forget the calcium and vitamin D!
Risk of
osteoporosis also increases during menopause. To reduce this risk, menopausal women should:
Ensure an
adequate intake of calcium (1,000mg/day) and
Ensure
sufficient vitamin D (2.5mcg or 100 IU/day1), as well as
Engage in regular weight-bearing exercises
Vitamin D requirements for adults can vary based on factors such as age, gender, genetics, and individual health conditions.
Some experts suggest that older adults may benefit from higher intake of vitamin D at around 600 to 800 international units (IU) per day2.
Good dietary sources of calcium include
Low-fat and non-fat dairy products (e.g. milk, cheese, yoghurt),
Fish with edible bones (e.g. ikan bilis and sardines), and
Calcium-fortified products (e.g. soymilk and bread).
Other calcium rich foods include prunes, figs, and leafy green vegetables.
Calcium content in common foods
High calcium soy milk, 1 cup
|
500
|
High calcium milk, 3 heaped tablespoons
|
500
|
Low fat milk, 1 cup
|
300
|
Sardine, 1 medium
|
150
|
Anchovies, 3 heaped tablespoons
|
150
|
Cheese, 1 slice
|
140
|
Spinach, half cup
|
80
|
Dried beans (dhal / green beans), half cup cooked
|
80
|
As for vitamin D, dietary sources include salmon, eggs and fortified foods such as low-fat and non-fat milk.
As our bodies also produce vitamin D in the presence of sunlight, 15 minutes of daily sunlight exposure can also aid in the prevention of osteoporosis.
Other FAQs about menopause
1. It is common belief that women put on weight during menopause, especially around the belly area - is this true and how can it be prevented or minimised?
One of the common menopausal symptoms is weight gain due to a decrease in metabolic rate. The weight gain can be more prominent around the abdominal area due to hormonal changes and a shift in fat distribution.
Hence, it is vital for a woman to adopt healthy lifestyle habits such as eating well, exercising regularly, and having good quality sleep, to prevent weight gain and minimise abdominal fat accumulation.
2. What impact does weight and fitness level have on menopause symptoms? How crucial is it to be a healthy weight while going through menopause?
Exercise or physical activities help improve fitness of a woman and manage her weight. Having a healthy weight helps reduce the severity of hot flushes and support bone health.
Exercise or physical activities improve mood, reduce stress, prevent weight gain and promote heart and bone health.
3. Some believe the Mediterranean diet (primarily made up of eating plant-based foods and healthy fats) is beneficial for menopausal women, is this true?
The Mediterranean diet emphasises on eating whole, minimally processed foods, including plenty of whole grains, fruits and vegetables, use of healthy fats (unsaturated fats) and lean protein choices.
The Mediterranean diet can be recommended for women going through menopause since this diet has been associated with numerous health benefits such as reduced risk of
cardiovascular disease,
stroke, certain cancers and improved sleep quality as well as longevity.
However, there are a few important pointers to take note while following the Mediterranean diet.
First, while olive oil, nuts and seeds are heart-healthy monounsaturated fats commonly used in Mediterranean diet, these foods do contain significant amounts of fat which can contribute to excessive weight gain.
So, it is prudent to use such
healthy fats in moderation and it will confer more health benefits if such monounsaturated fats replace current intake of unhealthy fats (saturated and trans-fat).
Second, some versions of the Mediterranean diet suggest
consuming red wine in moderation, particularly during meals, due to its potential cardiovascular benefits.
However, red wine consumption is optional and should be done responsibly since excessive alcohol consumption can cause increases in blood pressure along with the added calories with alcohol intake can also further increase unwanted weight gain.
Third, the Mediterranean diet typically includes limited dairy and calcium-containing dietary sources. Menopausal women may need to ensure that they get enough calcium from other sources to support bone health.
Finally, it is also important to note that the
Mediterranean diet is not a one-size-fits-all solution, and individual dietary preferences and needs can vary especially for those with pre-existing medical conditions.
1
Recommended dietary allowances - Healthhub. Recommended Dietary Allowances. (2023, September 15).
2
U.S. Department of Health and Human Services. (2023, September 18). Office of dietary supplements - vitamin D. NIH Office of Dietary Supplements.
Ref: H24
Related articles:
What is Perimenopause?
Menopause: How to Manage
Hot Flushes and HRT (Hormone Replacement Therapy): What You Need to Know
Worsening Menopause Symptoms? What to Do
Menopause and Heart Disease: Is There a Link?
