A suitable diet makes the menopause easier

Today, for once, we're focusing solely on women. When nights become more restless, the body reacts differently to stress and weight seems harder to lose than before, many women in their forties and fifties notice that their bodies are suddenly ticking differently. This is normal – and sometimes frustrating. But with an adapted diet, this phase can be made much more pleasant.

Many of the typical symptoms can be alleviated if you understand what is happening in your body. Menopause is a natural process that places considerable demands on the body. During this phase, nutrition becomes a valuable tool – not perfect, not strict, but practical and effective.

What is happening in the body now

During perimenopause, hormones fluctuate greatly. Oestrogen in particular slowly decreases. This hormone not only affects the menstrual cycle, but also mood, sleep, temperature regulation, muscles and even digestion. This is why many women feel «out of balance». At the same time, the metabolism slows down. Muscles break down more quickly, which affects body weight. Muscle mass acts like a small furnace: the more there is, the more energy the body consumes. If this furnace becomes smaller, new strategies are needed to feel good.

Those who have a lot on their plate are more likely to crave sweets during the menopause.

Stable blood sugar as the key

Stable blood sugar levels ensure steady energy, fewer cravings and a more balanced mood. The key is to combine protein, dietary fibre and healthy fats – spread throughout the day. Protein keeps you feeling full, protects your muscles and curbs cravings. This can be very simple: yoghurt or quark in the morning, an extra egg on your plate, pulses in your salad or a handful of nuts for your mid-morning snack.

Vegetables, whole grains, legumes and nuts slow down the release of energy and keep blood sugar stable. Healthy fats from avocados, nuts, seeds or fatty fish support this effect and are good for the heart and mood. Together, these three building blocks form the foundation for feeling noticeably more balanced in everyday life.

Cravings and weight

Cravings during the menopause have little to do with discipline. Lower oestrogen and higher cortisol levels make blood sugar more sensitive. Those who have a lot on their plate are more likely to crave sweet foods. Three balanced meals plus a small, well-planned mid-morning snack keep energy levels stable and prevent these slumps.

Weight gain is common, but it is not a law of nature. The body simply needs to find a new balance. Small, everyday adjustments are more effective in the long term than any short-term restrictions.

Particularly important nutrients

When oestrogen levels drop, the body needs certain nutrients more reliably than before. Four groups are particularly relevant:

1. Vitamin D and calcium ensure strong bones. Calcium is found in dairy products, nuts, green vegetables and legumes. Vitamin D can only be absorbed in limited quantities through diet – many women benefit from supplements. A blood test will provide clarity.
2. Magnesium helps you relax, promotes sleep and has a balancing effect on muscles and nerves. Good sources: oatmeal, bananas, legumes, seeds, nuts, cocoa.
3. Iron is important for energy and concentration. It is particularly relevant for women who still experience bleeding despite irregular cycles or who often feel tired. Good sources: legumes, green vegetables, meat, tofu – combined with vitamin C for better absorption.
4. B vitamins support nerves, metabolism and energy production. Whole grains, legumes, nuts and animal products are good sources.

Nutrition suitable for everyday use

To ensure that nutrition works in hectic family life, you don't need big plans, just small building blocks that are ready to hand. Boiled eggs in the fridge, chopped vegetables, cottage cheese, pre-cooked lentils or quinoa and a nut mix – and you have the basis for quick, balanced meals.

If you start your day with plenty of protein, include two types of vegetables in each meal, supplement your diet with omega-3 from fish or flaxseed once a week, incorporate small amounts of fermented foods and eat magnesium-rich foods in the evening, you already have a strong advantage. Add a protein-rich snack – apple with nut butter, cottage cheese or nuts – and your blood sugar will remain more stable.