Nutrition in Menopause and Delaying Early Menopause

Menopause is a biological and hormonal transformation: as follicular activity in the ovaries comes to an end, levels of oestrogen and progesterone begin to fall. The hormonal changes of this period can prepare the ground for a slowing basal metabolic rate, an increase in visceral (intra-abdominal) fat, a decrease in insulin sensitivity and losses in bone mineral density (the risk of osteoporosis).

Scientific studies show, however, that with a nutrition therapy matched to these physiological mechanisms it is possible to ease the symptoms of this process and, by protecting cell health, to delay the risk of an early menopause.

The Scientific Approach to Delaying Early Menopause

Genetic predisposition is an important parameter, but nutrition is the decisive factor in preserving the ovarian reserve and slowing cellular ageing (senescence):

• Oxidative stress and antioxidant capacity: To keep the ovarian follicles from going into apoptosis (cell death), we follow a nutrition protocol rich in polyphenols, flavonoids and vitamins A, C and E with a high ORAC (oxygen radical absorbance capacity) value.
• Anti-inflammatory fatty acids (Omega-3): Clinical studies have shown that n-3 polyunsaturated fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) reduce systemic inflammation and thereby support follicle quality and hormone synthesis.
• The Mediterranean diet and epigenetics: A Mediterranean eating pattern, rich in fibre, good quality protein and monounsaturated fatty acids, has been shown to be effective in delaying the age of menopause and in preserving telomere length.

Medical Nutrition Therapy in Perimenopause and Menopause

The main points of the nutrition strategy we plan individually for the transition (perimenopause) and for menopause itself:

1. Phytoestrogens and Managing Vasomotor Symptoms

Phytoestrogens containing isoflavones and lignans (flaxseed, pulses, sesame and the like) have the capacity to bind to oestrogen receptors, particularly ER-β. They are an important natural option for easing vasomotor symptoms such as hot flushes, night sweats and mood changes.

2. Preserving Bone Mineral Density and Muscle Mass

A falling oestrogen level increases osteoclastic (bone-resorbing) activity. Against this risk, the balance of calcium, vitamin D3, vitamin K2 and magnesium is watched, and an ideal protein distribution per kilogram of body weight is provided (protection against sarcopenia and osteoporosis).

3. Metabolic Profile and Control of Visceral Fat

Against the impaired glucose tolerance and the insulin resistance that come with falling oestrogen, a dietary model with a low glycaemic index and plenty of fibre prevents visceral fat from building up and minimises the risk of cardiovascular disease.

Menopause is a metabolic process that has to be managed. With the right biochemical assessment and an evidence-based nutrition therapy you can pass through this period in the healthiest, most comfortable and most dynamic way.