Managing Menopause with Nutrition and Lifestyle Changes in Singapore

Menopause is a natural phase in a woman's life, marked by the cessation of menstrual periods for 12 consecutive months. In the months or years leading up to this point, women may experience perimenopause, characterized by various symptoms such as hot flashes, mood swings, and changes in monthly cycles. Perimenopause usually begins between the ages of 45 and 55.

In this article, we'll explore the role of nutrition and lifestyle changes in managing menopause symptoms and promoting overall health. We will also discuss the benefits of specific menopause supplements in the context of a balanced diet.

Understanding the Perimenopause

During perimenopause, the body undergoes hormonal changes that impact energy utilization, fat storage, and overall health. Women may notice weight gain, an increased risk of heart disease, osteoporosis, digestive changes, and reduced muscle mass. These changes can vary from woman to woman, making it crucial to address them through personalized approaches.

Nutrition as a Menopause Management Tool

A diet rich in whole foods, fruits, and vegetables is key to supporting women during menopause. Research consistently underscores the long-term health benefits of such an approach. The Mediterranean-style diet, featuring legumes, nuts, seeds, fish, olive oil, soy, dairy, and prunes, has been linked to improved cholesterol levels, blood pressure, and protection against heart disease.

Reducing Harmful Dietary Elements

While increasing the intake of beneficial foods, women should also be mindful of foods that may worsen menopausal symptoms. Caffeine and alcohol consumption should be limited, as studies suggest they can negatively affect women experiencing menopause. Additionally, processed foods high in salt, sugar, and saturated fats, such as ready meals and processed meat, should be minimized to protect against heart disease.

Addressing Weight Gain

Weight gain is a common symptom of menopause, attributed to hormonal changes and reduced muscle mass. As muscle mass decreases, the body requires fewer calories to maintain weight. Regular physical activity and careful calorie intake can help prevent weight gain. Incorporating resistance training, like weightlifting, is particularly important to preserve lean muscle mass and bone density.

• If you're unsure how to incorporate resistance training, seek professional help from a personal trainer

Ensuring Bone Health

Oestrogen, a hormone that protects women's bones, decreases significantly during menopause, leading to bone loss and an increased risk of osteoporosis. While hormone replacement therapy (HRT) can help maintain estrogen levels, a diet rich in calcium and vitamin D is also essential. Women should aim for at least 2-3 portions of calcium-rich foods daily, including dairy alternatives fortified with calcium, cheese, and yogurt. Additional sources of calcium can be found in green leafy vegetables, tofu, and legumes.

Vitamin D plays a vital role in bone health by aiding calcium absorption. Despite the sunny climate in Singapore, over 50% of females are estimated to have a vitamin D deficiency. Therefore, daily vitamin D supplements containing 10mcg are recommended, especially for women.

Harnessing Plant-Oestrogens

Plant-estrogens, or phytoestrogens, mimic human estrogen and can have mild, oestrogen-like effects when consumed regularly and in sufficient amounts. Some studies suggest that plant-oestrogens can protect against cardiovascular risk, maintain bone density, and alleviate menopausal symptoms. Women in Singapore who consume diets rich in soy products like tofu and edamame may experience improved symptoms. Consistency is key, with benefits typically appearing after 2-3 months of consistent intake.

In conclusion, nutrition and lifestyle changes play a significant role in managing menopause symptoms and improving long-term health. A balanced diet featuring whole foods, fruits, vegetables, and specific menopause supplements can make a difference. Small, consistent changes can lead to substantial health improvements. If you're considering nutritional supplements or have any concerns, consult a registered dietitian or your doctor, especially if you are taking regular medications. Remember, taking proactive steps to manage menopause can result in a healthier and more comfortable transition.

References:

• Bi X, Tey SL, Leong C, Quek R, Henry CJ. Prevalence of Vitamin D Deficiency in Singapore: Its Implications to Cardiovascular Risk Factors. PLoS One. 2016;11(1):e0147616. Published 2016 Jan 22. doi:10.1371/journal.pone. 0147616

• Pant A, Gribbin S, McIntyre D, et al. Primary prevention of cardiovascular disease in women with a Mediterranean diet: systematic review and meta-analysis

• Heart Published Online First: 14 March 2023. doi: 10.1136/heartjnl-2022-321930

• National Institute for Health and Clinical Excellence (2015) Menopause: diagnosis and management (NG23)

• National Institute of health care excellence (2014) Cardiovascular disease: risk assessment and reduction, including lipid modification. Clinical guideline [CG181]

• Practice-based Evidence in Nutrition (2008) Women’s Health Menopause [online] http://www.pennutrition.com/SearchResult.aspxportal=PEN&terms=bWVub3BhdXNl&filter=1

• SACN (2016) Vitamin D and Health. https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report 

• Bedell S, Nachtigall M, Naftolin F (2014) The pros and cons of plant oestrogens for menopause. J Steroid Biochem Mol Biol 139: 225-36. doi:10.1016/j.jsbmb.2012.12.004

• Franco OH et al (2016) Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis. JAMA 315: 2554-2563