Nutrition During Menopause

The best supporting role Keeping to certain dietary habits during this period can provide relief from symptoms

Eveline Gan
eveline@mediacorp.com.sg

MENOPAUSE. For some women like Mdm Karen Tan, the word itself evokes fear and anxiety. Even before she hit menopause, the 51-year-old homemaker began experiencing its symptoms three years ago.

She remembered being constantly plagued by insomnia, panic attacks and mood swings.“I was miserable and stressed out by those symptoms. I saw so many doctors who prescribed medication that didn’t work,” she said.

Desperate, Mdm Tan sought help from a nutritionist who modified her dietary habits. It seemed to work, she said, adding that she no longer has to put up with those uncomfortable symptoms.

GET THROUGH IT WITH THE RIGHT FOODS

According to Ms Yondi Lee, a holistic nutritionist at Ascension Healing, the right diet and nutrition can help reduce the impact of hormonal changes during menopause, such as those Mdm Tan experienced.

At Wings (Women’s Initiative for Ageing Successfully), a non-profit education and counselling centre for women in their 40s, talks on nutrition during menopause have become increasingly popular among its members.

A centre spokesperson said that attendance for such talks has seen a twofold increase since they were launched in 2006. Currently, each talk sees an average of 30 participants.

“Women who go through menopause may turn to medicine, TCM or herbs, but not many think about what they eat. Proper nutrition can play a supportive role during menopause,” said Ms Lee, who will be speaking about the topic at Wings next week.

PLANT-DERIVED OESTROGEN MAY HELP

Consuming foods high in phytoestrogens (plant-derived oestrogens), such as soy products, legumes, flaxseed and chickpeas, may help to buffer the impact of the body’sdecreasing oestrogen levels, said Ms Lee. She recommends consuming about one to two servings of foods that are rich in phytoestrogen daily.

But this may work only in women experiencing mild symptoms, such as an occasional hot flush, said Dr Khong Chit Chong, a senior consultant at KK Women’s and Children’s Hospital’s (KKH) menopause service.

“In the case of women with more troublesome symptoms, conventional pharmaceuticals with oestrogen replenishment may be needed to provide relief,” he added.

For those experiencing hot flushes, a daily dose of Vitamin C — which has been found to support the dilation and constriction of blood vessels — may help alleviate those uncomfortable symptoms, said Ms Lee. She recommends taking 500mg to 1,000mg of Vitamin C daily.

Cutting down on caffeine intake, alcoholic drinks and spicy foods may also help prevent hot flushes, said Ms Christine Ong, chief dietitian at KKH.

ANXIETY-BUSTERS

Lethargy, stress and mood swings — caused by a mixture of waning oestrogen levels, and social and psychological factors — are common symptoms during this period.

B-complex vitamins and magnesium are essentials for coping with stress and lethargy, said Ms Lee. “Both work in sync for energy production. Magnesium also helps to relax the muscles and nerves.” Ms Lee recommends approximately 400mg of magnesium daily.

EATING WISELY TO PREVENT CHRONIC MEDICAL CONDITIONS

A host of other health problems can happen with declining oestrogen levels.

“When the protective effects of oestrogen are diminished after menopause, women can suffer from cardiovascular disease and angina. In the long run, osteoporosis may set in with risk of fractures,” warned Dr Khong.

A symptom of coronary artery disease, angina refers to chest pain or discomfort that occurs when there is a lack of oxygen-rich blood supply to the heart muscle.

Post-menopausal weight gain is also not uncommon, said Ms Ong, adding that it increases the risk of stroke and cardiovascular disease.

“To prevent weight gain, women should exercise regularly and eat fewer calories by having more fruits, vegetables and whole grains, as these foods are high in fibre and low in energy. In addition, they should also cut down their intake of trans and saturated fats, and replace them with monounsaturated fats,” said Ms Ong.

She also advises women undergoing menopause to consume about 1,000mg of calcium daily to maintain bone health.

What is perimenopause?

Typically, menopause occurs around the age of 51, although some women can experience it earlier or later, said KKH’s Dr Khong Chit Chong.

But some women may feel the effects well before their periods cease, during the perimenopause stage. This stage may last up to five years.

“During this time, some women may have no symptoms at all and can still have normal periods, while others may experience symptoms including mood changes or sleep disturbances. Though less common, hot flushes, too, canoccur,” said Dr Khong.

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