Nutrition: Eating right during menopause

Menopausal symptoms vary greatly from person to person: around one third of Some women don't feel it at all, one-third notice it but cope, and the remaining women suffer greatly. The latter, in particular, should consult their gynecologist. Hormone replacement therapy may help. Lifestyle factors such as Nutrition influences well-being and health.

One starting point is weight: According to the British Menopause Society assumes at least every second woman in the Menopause (see box). By the time they reach menopause, they've gained an average of 10 kilos. Muscle mass decreases over the years, and belly fat increases due to hormonal changes. "Many women see this as a personal weakness and feel guilty because their weight seems to be rising inexorably," Irene Noack, a nutritionist from Sankt Augustin, told PZ. "When they come to me for a consultation, my first step is often to reassure them. Because they're going through a phase where their metabolism makes weight management extremely difficult."

According to Noack, the recommendations of the German Nutrition Society (DGE) generally apply. However, it is important that women reduce their energy intake somewhat. "It is best to do this during premenopause, when estrogen levels begin to drop," emphasizes Noack, and advocates raising women's awareness of this in good time. According to the DGE, the resting metabolic rate for women aged 51 and over is around 1220 kcal per day. The type of diet chosen is less important. Whether women cope better with an energy-adjusted mixed diet, low-carb, low-fat, or intermittent fasting varies greatly from individual to individual. The key is a good protein supply.

Noack: "The goal is to prevent the loss of body protein and thus muscle mass. To achieve this, it's crucial that women engage in active muscle training. I also recommend more protein, meaning 1 to 1.5 grams per kilogram of body weight rather than 0.8." More muscle mass consumes more energy. Protein also ensures good satiety. "I'm trying to shift the focus away from weight loss. The key is more muscle mass, less visceral fat." With every weight loss, muscle mass is also lost.