A handful of nuts, a pint of milk and one meat-free day a week: the diet that scientists say will help women beat menopause (and still let you drink that glass of wine!)
Millions of women going through ‘the change’ suffer from debilitating hot flashes and sleep problems.
But now Hungarian scientists think they have identified the precise diet that could reduce the severity of menopause symptoms.
It helps women going through menopause shift the balance, with unintentional weight gain being a common complaint among those experiencing this biological phenomenon.
Research shows that losing weight can ease hot flashes while lowering the risk of serious complications, such as cardiovascular disease, type 2 diabetes and cancer.
The recommendations — which urged women to avoid processed meats and baked goods and cut back on alcohol, but increase their protein intake to that of a weightlifter — should be an “integral part of treatment,” the researchers wrote.
But they noted that the paper was purely observational and that diet alone could not control symptoms, even though they might help.
Millions of women who go through ‘the change’ suffer from debilitating hot flashes, sleep problems and bad moods. But now Hungarian researchers think they have identified the precise diet that could reduce the severity of menopause symptoms. The recommendations – which urge women to avoid processed meat and baked goods – should be an “integral part of treatment”, they said.
Researchers from Semmelweis University in Budapest and the Hungarian Dietetic Association reviewed data from 134 studies to identify the most balanced diet for a ‘healthy menopause’.
Their studies found that women between the ages of 50 and 60 gain approximately 6.8 kg (15 lbs) per year, regardless of their starting weight, race or ethnicity.
Being larger can worsen menopausal symptoms such as hot flashes and increase the risk of complications, the team warned.
The research found a ‘balanced’ diet could be key in helping women control their weight during menopause, potentially lowering the risk of these diseases.
Menopause naturally accelerates bone loss and also increases the risk of osteoporosis.
According to the recommended diet, women were allowed to eat no more than 5 grams of salt per day and at least 300 grams of vegetables and 200 grams of fruit per day.
Their diet should also include 1 to 1.2 g of protein per kg of weight per day to ‘increase and maintain skeletal muscle’ – in line with recommendations for weightlifters looking to build muscle.
For a 70kg woman, this would equate to two and a half chicken breasts.
Half of this protein should come from plant sources such as soybeans, seitan, lentils, beans, chickpeas, quinoa or nuts, the researchers said.
Other daily recommendations include 30 grams of nuts, between 30 and 45 grams of fiber – mainly whole grains – and dairy products equivalent to the calcium content of half a liter of milk.
According to the British Nutrition Foundation, about 400 grams of low-fat yogurt or 30 grams of cheddar will provide about the same benefit.
According to the findings, women should eat at least two servings of fish every week, but no more than 350 to 500 grams of red meat.
Processed meat products must also occur ‘occasionally in small quantities’, the researchers note.
Moderate fat consumption, such as sunflower, olive, rapeseed and linseed oil, is ‘essential’, the team also said.
Menopausal women should also aim for around 33ml of fluid per kg of body weight per day, spread evenly throughout the day.
Simple, fast-acting sugars, such as cakes, sweets and fizzy drinks, should be avoided.
Writing in the diary, NutrientsAccording to researchers, all menopausal women “should be encouraged to adopt a bone-friendly lifestyle.”
This includes ‘optimizing calcium and vitamin D status, obtaining adequate physical activity and avoiding smoking and alcohol’.
But alcohol wasn’t completely off the table, as researchers said women should simply consume less.
Dr. Erzsébet Pálfi, associate professor of dietetics and nutritional sciences at Semmelweis University, added: ‘As we age, metabolism naturally slows down, meaning fewer calories are burned at rest.
‘The decrease in estrogen during menopause can further contribute to a decrease in metabolism, making it easier to gain weight.
‘The recommended weight loss is approximately 0.5-1kg per week, mainly from fat, while maintaining muscle mass.
‘This typically translates into reducing daily caloric intake by 15 to 30 percent and consuming approximately 25 kcal/kg body weight per day.’
For a woman weighing 70 kg again, this would be the equivalent of 1,750 calories.
The NHS recommends that women consume around 2,000 calories, or if they are trying to lose weight, 1,400 calories.
Likewise, a regular eating schedule plays a key role in maintaining the circadian rhythm – our body clock – say researchers.
‘Irregular eating disrupts the biorhythm, causing a shift in the sleep cycle and a deterioration in sleep quality.’
Menopause is the time when a woman’s periods stop. It usually occurs between the ages of 45 and 55.
Researchers estimate that there will be 1.2 billion women in menopause worldwide by 2030 as life expectancy increases.
Mental health symptoms include low mood, mood swings and brain fog, while physical symptoms include sleep problems, heart palpitations and headaches.
Symptoms can last for months or years and change over time.
Health chiefs recommend eating a healthy diet, exercising and taking care of mental wellbeing to ease symptoms.
Hormone replacement therapy (HRT) is the main medication used to relieve symptoms. It works by replacing hormones that are at low levels.
Experts estimate that HRT gels, patches and pills are up to 90 percent effective at reducing symptoms.
Half a million women in England have been able to access cheaper HRT since last April, saving the NHS £11 million.
The Prescription Prepayment Certificate, launched last year, gives women a year’s supply for £19.30 instead of having to pay the £9.65 prescription fee each time.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains, according to the NHS
• Eat at least 5 portions of varied fruit and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
• Basic meals on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole wheat
• 30 grams of fiber per day: This is the same as eating all of the following: 5 servings of fruits and vegetables, 2 whole-grain cereal cookies, 2 thick slices of whole-grain bread, and a large baked potato with the skin still on
• Provide some dairy or dairy alternatives (such as soy drinks), opting for lower fat and lower sugar options
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 portions of fish per week, one portion of which is fatty)
• Choose unsaturated oils and spreads and consume them in small quantities
• Drink 6-8 cups/glasses of water per day
• Adults should have less than 6 grams of salt and 20 grams of saturated fat for women or 30 grams for men per day
Source: NHS Eatwell Guide