Menopause

Menopause (referred to as the female transition or climacterium) occurs in a woman's life when the body is no longer capable of reproduction and carrying a child to term, resulting in the cessation of the menstrual cycle. This state most commonly occurs between the ages of 50-55, though it often shifts to either side, so a general range of 45-60 years is given. During this period, there is a rapid decline in estrogen production, accompanied by a range of metabolic, psychological, and hormonal changes. The climacterium commonly lasts for several years.

The onset of menopause is influenced by several factors. Some of these cannot be controlled by the woman, while others can be:

1. Non-controllable.

• age of menarche onset (the later the onset of the first menstruation, the later menopause will occur),
• duration of the menstrual cycle (the longer the menstrual cycle a woman has, the later menopause can be expected),
• human race.

2. Controllable.

• number of births (the more children a woman gives birth to, the later menopause can be expected),
• smoking (if a woman is a smoker, menopause will occur earlier),
• socioeconomic factors,
• geographical location,
• altitude.

Hormonal changes result in:

• changes in body weight,
• redistribution of subcutaneous fat,
• manifestations of osteoporosis,
• increased skin pigmentation,
• breast reduction,
• hot flashes and sweating,
• sleep disorders,
• psychological disorders,
• incontinence,
• changes in blood pressure,
• increased blood lipids and with it the risk of cardiovascular diseases.

The Impact of Diet on Menopause Progression

Diet modification during this period involves following several rules:

1. Adjustment of the proportion and quality of proteins.
Hormonal changes lead to a decrease in muscle mass. It is therefore desirable to monitor the proportion of proteins in the diet.

2. Adequate intake of calcium and magnesium.
Calcium, together with other factors, determines among others bone density, i.e., prevention of developing osteoporosis.

3. Increased intake of vitamin D.
This is particularly important for supporting calcium utilization. We have a significant deficiency of this vitamin, so in addition to diet, supplementary supplementation is beneficial.

4. Ensuring sufficient fiber.
This rule overlaps with most nutritional recommendations. In the context of menopause, it is especially significant for supporting the activity of gut microbiota, which governs many metabolic processes in the body.

5. Adjustment of the amount and quality of fats.
It is crucial to monitor the ratios of fatty acids (saturated vs. unsaturated, possibly omega-3 vs. omega-6).

6. Increased intake of phytoestrogens.
It is advisable to regularly include sources of phytoestrogens in the diet, such as legumes, flaxseeds, or dietary supplements.