"Oh, menopause – it's no big deal, every woman has to go through it!" As a woman, you might hear this casually tossed-around phrase quite often. But as simple as this sentence sounds, this phase of life is anything but harmless: sleep disturbances, hot flashes, mood swings, and a changed metabolism can significantly impair well-being and daily life. Quality of life also suffers more and more frequently. But what can women do to stay fit and healthy during menopause, and which supplements can help? We'll clarify that in this blog post!
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Menopause: The essentials in brief
Many women dread this phase: menopause. What is a challenge for many, however, is not perceived as so bad by others. The intensity and perception can, as you can see, be very individual. Menopause usually occurs between the ages of 45 and 55, but can begin earlier or later individually.
But what actually happens in the body during menopause? During this phase, female hormones change enormously. The production of the female hormones estrogen and progesterone decreases, as does testosterone, which brings with it various physical and emotional changes.
Typical signs include sleep disturbances, hot flashes, mood swings, loss of libido, a slowed metabolism, as well as weight gain or changes in skin and hair. Bone and cardiovascular diseases also occur more frequently.
The thyroid gland also reacts to hormonal changes. For example, thyroid activity can change. This can lead to fatigue, sluggishness, or weight gain. Many women also have higher cortisol levels, which are exacerbated by sleep disturbances and can be an additional burden.
Even if many don't want to admit it or are afraid of it: Menopause is a completely natural process that unfolds differently for each individual. However, many symptoms can be alleviated quite well through a healthy lifestyle such as a balanced diet, regular exercise, stress reduction, and also with the support of additional supplementation. During this time, it is particularly advisable to talk to your gynecologist. Don't worry, you don't have to go through this alone! Additional medical advice can clarify what is happening in the body during this time and how you can be helped.
Nutrition as support
A conscious, balanced diet in particular can make a big difference during menopause. It can help support hormonal balance and alleviate typical symptoms. High-quality protein sources are particularly important, as they contribute to the maintenance of muscle mass and promote a stable metabolism. Healthy fats – such as from avocado, olive oil or fatty fish – are also essential because they are involved in hormone production and are beneficial for both the heart and the skin.
Fiber from whole grain products, legumes, and plenty of vegetables are also real everyday heroes that should not be missing from your daily diet. They promote good digestion, keep blood sugar stable, and thus support overall well-being.
Phytoestrogens can also provide natural balance. These are plant-based substances that resemble the female hormone estrogen and have a gently balancing effect. Good sources include soy products and chickpeas.
In addition to what's on your plate, lifestyle also counts, of course: Regular exercise – whether strength training, yoga or endurance sports – strengthens muscles and bones and has a positive effect on mood and sleep. However, strength training should be done in moderation, as it can often increase cortisol levels.
Restorative sleep, stress reduction, and a healthy gut flora are equally important, as all of these are closely linked to hormone balance.
Dietary supplements can also be very useful, for example, to provide support with vitamin D, magnesium, or omega-3 fatty acids. However, they should always only be taken as a supplement and cannot replace a balanced diet. The basis, of course, remains a healthy lifestyle with fresh, balanced nutrition and plenty of exercise.
Here are a few foods that are particularly suitable for menopause:
- Lean meat, especially white meat like chicken or turkey
- Fish
- Natural yogurt
- Eggs
- Lentils, beans
- Soy products
- Omega-3-rich foods like avocados, nuts, flaxseeds, and salmon
- Whole grain products
- Vegetables
- Fruits
- Plenty of water and unsweetened tea
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Coffee, best in small amounts
Which supplements for support
It is no secret that a balanced diet is the basis for maintaining health and well-being. Nevertheless, in certain life situations, such as menopause, it can be useful to specifically support the body with dietary supplements. Supplements can help close possible nutrient gaps and provide the body with what it does not get enough of through diet. This can be particularly advantageous in today's times, when everything has to happen very quickly and under stress. In the following, we would like to present some selected supplements that can serve as a sensible addition during menopause:
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Wild Yam Root
The wild yam root is considered particularly effective in traditional medicine and is used by women to alleviate hormonal complaints, especially during the cycle and in menopause. The wild yam root is known for its positive effects in supporting hormonal balance and is often considered a natural alternative to hormone therapy. Appropriately, a study reported that a new protein called DOI, derived from Chinese wild yam root, can be used to treat menopausal syndrome, but without side effects. It supports the release of estradiol and progesterone. In addition, it can positively influence mental performance. 1
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Siberian Rhubarb
Siberian rhubarb has also been used for many years as a remedy for alleviating complaints during menopause. Siberian rhubarb is used to support hormonal balance.
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Red Clover Extract
Red clover is considered a plant that supports mature women during menopause and postmenopause. Many women take red clover during this transitional phase, in addition to a balanced diet, and swear by its symptom-relieving effects. A study found that red clover has a positive effect on the blood values of postmenopausal women. 2
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Folic Acid
Folic acid (Vitamin B9) is a true multi-talent when it comes to our cell metabolism. It ensures that new cells can be formed and thus supports many important processes in the body – including hormone balance. Since folic acid is involved in the metabolism of estrogen, additional supplementation with folic acid can help to better manage hormonal fluctuations during menopause.
But folic acid doesn't just work on a physical level. It is also involved in the production of important neurotransmitters like serotonin. Especially during menopause, when mood swings are more common, folic acid can help support emotional balance and stabilize the nerves.
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Iron
During menopause, the body changes: Menstrual bleeding stops, which slightly reduces the need for iron, but at the same time, other factors such as stress or lack of sleep can cause iron levels to fluctuate. Therefore, stable iron levels are very important even during menopause.
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Valerian
Valerian is the optimal relaxation aid provided by nature. It is perfect for menopause, when sleep disturbances or inner restlessness become increasingly overwhelming. Valerian contains active ingredients that can have a calming effect on the central nervous system, without causing excessive drowsiness.
Since about 50% of postmenopausal women experience sleep disorders such as insomnia, a study was conducted to investigate how daily intake of valerian extract affects the improvement of sleep quality in postmenopausal women with insomnia.
The studies showed that the group receiving 530 mg of concentrated valerian extract had a significant improvement in sleep quality compared to the placebo group. In addition, 30% of the participants in the valerian group and 4% in the placebo group showed an improvement in sleep quality. 3
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Vitamins B6 and B12
Vitamin B6 and vitamin B12 contribute to the normal functioning of the nervous system and to the reduction of tiredness and fatigue. They also support normal energy metabolism - perfect for menopause!
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Probiotics
During menopause, not only the hormone balance changes, but often also gut health. Many women complain about a sluggish metabolism, constipation, bloating, or feelings of fullness. A balanced microbiome can help reduce inflammation and support digestion. Probiotic foods include natural yogurt, kefir, sauerkraut, kimchi, fermented vegetables, or buttermilk.
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Conclusion
Menopause is a completely natural process that you don't need to fear. With the right diet, plenty of exercise, and targeted support through vitamins, minerals, and natural plant compounds, you can significantly alleviate many typical symptoms such as hot flashes, mood swings, or sleep problems. If you are unsure whether you should take certain supplements, we recommend consulting your treating physician.
Sources:
1. Wong KL, Lai YM, Li KW, Lee KF, Ng TB, Cheung HP, Zhang YB, Lao L, Wong RN, Shaw PC, Wong JH, Zhang ZJ, Lam JK, Ye WC, Sze SC. A Novel, Stable, Estradiol-Stimulating, Osteogenic Yam Protein with Potential for the Treatment of Menopausal Syndrome. Sci Rep. 2015 Jul 10;5:10179. doi: 10.1038/srep10179. Erratum in: Sci Rep. 2015 Dec 18;5:17129. doi: 10.1038/srep17129.. Wencai, Y E [corrected to Ye, Wen-cai]. PMID: 26160710; PMCID: PMC5155516.
2. Terzic M, Micic J, Dotlic J, Maricic S, Mihailovic T, Knezevic N. Impact of Phytoestrogens on Serum Lipids in Postmenopausal Women. Geburtshilfe Frauenheilkd. 2012 Jun;72(6):527-531. doi: 10.1055/s-0031-1298624. PMID: 25284841; PMCID: PMC4168319.
3. Taavoni S, Ekbatani N, Kashaniyan M, Haghani H. Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. Menopause. 2011 Sep;18(9):951-5. doi: 10.1097/gme.0b013e31820e9acf. PMID: 21775910.
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