You Ask, I Answer: Menopause

What nutritional requirements should I be on the lookout for as I go through menopause?

-- Lena Hill
Boca Raton, FL

Since menopause is a time when a woman’s body undergoes a number of changes (among them hormonal, since estrogen and progesterone production is halted), nutrition recommendations are slightly altered.

To begin with, there is a fairly decent body of research linking diets rich in phytoestrogens (plant versions of estrogen) with alleviation of some menopause symptoms.

It is worth pointing out that phytoestrogens are not as powerful as human estrogen, so in order for them to have any sort of therapeutic effect, they need to be consumed in fairly large quantities on a consistent (daily) basis.

Although there are approximately 30 different forms of phytoestrogens, isoflavones and lignans are the two most commonly cited as helpful with menopause symptoms.

Legumes (including lentils, chickpeas, and soybeans) are good sources of isoflavones, while flaxseeds and bran are the best sources of lignans.

Although there is some research showing no relationship between isoflavone consumption and menopause symptoms, it is worth pointing out that most of those studies only looked at soy intake, rather than a variety of phytoestrogens.

Additionally, I don't see the harm in trying to include phytoestrogen rich foods (like edamame, pictured alongside this post) in the diet, since they are good sources of fiber, healthy fats, zinc, and calcium.

Even if they don't help you specifically with symptoms, you are certainly getting a fair share of nutrition.

Menopause is also a time to increase the intake of specific nutrients.

First up – calcium. Once women hit 50 years of age, their calcium requirement returns to that of their adolescent years – 1,200 to 1,400 milligrams a day.

This is up to 40 percent higher than the 1,000 milligram requirement for women ages 18 - 49.

It is recommended to get as much as calcium as possible from food first, and resort to supplements to make up any lost ground.

Supplementation of Vitamin D is also encouraged.

Requirements increase from 400 International Units to 800, since older women can’t convert sunlight into vitamin D as efficiently as their younger counterparts.

Because aging is accompanied by a loss of muscle mass, metabolism also slows down.

By the time a woman reaches the age of 60, for instance, her calorie needs decrease 15 to 20 percent than when she is in 30.

This means that the hypothetical 2,000 calories required at age 30 to maintain weight turn into roughly 1600.

This is one reason why exercise is so crucial. Weigt bearing exercises help minimize muscle loss, thereby keeping metabolism slowdown to a minimum (assuming there are no other health problems).