VIDEO: Eating Healthy during Menopause

During menopause women’s health is affected not only by hormonal changes but also by lifestyle and eating habits. Lecturer and nutrition expert at Rīga Stradiņš University (RSU) Faculty of Public Health and Social Welfare, Department of Sports and Nutrition Laila Meija encourages women to change their bad habits and shares valuable dietary advice for maintaining quality of life and avoiding heart disease, osteoporosis and weight gain when going through menopause.

Menopause is a stage in every woman’s life when life should be enjoyed more, as by this age much has been experienced, financial stability attained and a certain status has been achieved from a professional and societal perspective, however it must be remembered that the risks of cardiovascular disease, osteoporosis and weight gain are higher at this point. "To avoid any such consequences, a women’s attitude towards herself is very important. Changes in hormone levels cannot be altered, but lifestyle is something every woman can change,” reminds Laila Meija.

For heart and bone health and for weight control during menopause, it is important to consume a wide variety of fresh vegetables, fruits, nuts and legumes up to three or four times a week, and it is important to cut down on sugar, sweets and pastries.

"A common mistake made by women who try to stop weight gain is to avoid cereal products by frequently eating too many sweets instead. During menopause it is recommended to eat wholegrain high-fibre products with a low glycaemic index – i.e. products that will keep your blood sugar level low, make you feel full longer and reduce the craving for something sweet.”  

When eating vegetables you must also remember to take in a sufficient level of protein.  "Eat protein three times a day – eat fish regularly, poultry is also recommended whereas red meat should be restricted to a couple of times a week. Take processed meat out of your menu and calcium should be absorbed from foods"  the dietary specialist advises.

Take vitamin D supplements during the winter months. For some women it might be necessary to also take vitamin B-12 supplements. Drink enough water, limit salt intake and read the product labels – the content of salt, sugar and other additives.  

Regarding menopause, phytoestrogens have been much discussed – they have a structure similar to endogenous estrogen molecules and are found in natural products. It has been proven that phytoestrogens help to improve quality of life and are recommended for heart and bone health. “Soy isoflavones are most widespread, however lignans, found in flax seed and rye are more common for our region.” 

However, the dietary specialist also reminds that nutrition is not the only precondition for achieving a good quality of life when going through menopause. Regular physical activity, walking and active sports at least 2.5 h a week are a mandatory precondition! Certainly also one's mental state, a good mood and a leisure activity you truly enjoy are no less important!”