Menopause often brings new challenges. Alongside hot flashes, sleep problems, and mood swings, many notice how much harder it becomes to maintain weight or hide the increasing fat deposits around the belly and waist.
But what if weight gain didn’t have to be such a struggle? Imagine stepping on the scale without fear – maintaining your weight naturally while living with more lightness and ease. A conscious change in nutrition can help you move closer to this goal.
Why is it worth adapting your diet during menopause?
You eat the same way you always have – yet after turning 50, the number on the scale keeps climbing? With age, metabolism slows, muscle mass decreases, and hormonal changes influence body weight. Fat distribution also shifts, often showing up in the abdominal area. These processes are not only a cosmetic concern but may also bring health risks. A balanced diet can support overall well-being during this stage of life.
More lightness in menopause with nutrition tailored to your needs
So, what does a suitable diet during menopause look like? The German Nutrition Society (DGE) recommends a fiber-rich diet with plant-based protein sources, fatty fish, high-quality oils, and plenty of fresh fruits and vegetables.
Valuable plants in menopause
Legumes are especially beneficial now. These plant-based protein sources not only support muscle maintenance but also provide phytohormones such as diosgenin and genistein. These natural compounds are often associated with positive effects on cardiovascular health and general well-being. You can find them in:
- soybeans
- chickpeas
- whole grains
- berries
- leafy greens
- flaxseeds
- yam root
Soybeans naturally contain many of these compounds and can be a valuable part of a varied diet. To benefit from them, you don’t need to eat tofu or tempeh every day. Supplements like menofemme can also accompany you with natural ingredients in everyday life.
Fiber for lasting satiety
Choosing a diet rich in fiber from fresh vegetables and fruits is a powerful step toward feeling comfortable in your body. Fiber keeps you satisfied longer and reduces food cravings.
Which foods should you limit or avoid?
On the other hand, it’s wise to reduce foods that cause blood sugar spikes, disrupt hormonal balance, or strain digestion. At the top of the list are heavily processed products. These often contain hidden sugars, unhealthy trans fats, and artificial additives. Examples include:
- refined flour products like white bread, toast, light pasta, and pastries
- sugary drinks such as sodas, fruit juices, or sweetened coffee
- ready-made meals and fast food high in fat and salt
- sweets and snacks with refined sugar or palm oil
Mindful reduction of alcohol and caffeine
Alcohol is not the best choice during menopause. While a glass of wine might feel relaxing at first, in the long run it can contribute to weight gain, sleep disturbances, and mood swings.
Excessive caffeine intake can also be problematic. While it provides a short energy boost, tolerance often decreases during menopause.
Meat and processed products – less is more
It’s also worth being mindful of animal products. A high intake of red meat and processed meats is generally considered less favorable for health. Better alternatives are plant-based proteins, poultry, or fish. Smaller portions of high-quality organic meat, poultry, or omega-3-rich fish combined with vegetables and legumes are a better choice.
Switching to a healthy diet doesn’t mean giving up – it’s about making conscious choices for nutrient-rich foods. The more you nourish yourself rather than just eating, the lighter and more balanced your life will feel.