Nutrition in perimenopause and menopause

The menopause transition is different for every woman. Levels and fluctuations of sex hormones change, and with them sleep, appetite, mood and well-being may change too.

What research shows

• Body composition. In the long-term SWAN study, which measured body composition by DXA, the rate of fat gain doubled at the start of the menopause transition, while lean (muscle) mass began to decline. These changes continued until about two years after the final menstrual period. The rate of weight gain did not increase at this time - body composition changed.

• Lipid profile. In the same study, total cholesterol, LDL cholesterol and apolipoprotein B rose markedly within the year before and after the final menstrual period. The authors link these changes to menopause, not only to age. This is an observational study, so it shows an association rather than proving a cause.

• Hormone therapy. The benefits and risks of menopausal hormone therapy depend on the type, dose, duration, route of administration and timing of starting therapy. The decision is therefore made individually with a doctor, and diet does not replace it.

The lipid profile is also Svetlana Aleksejeva's research field: her dissertation studies the link between dairy polar lipids and the blood lipid profile.

What women in perimenopause and after menopause most often come with

• Eating has hardly changed, yet weight is gradually increasing

• Less energy during the day

• Body composition has changed - the ratio of muscle to fat tissue

• Questions about protein intake and keeping muscle mass

• Questions about supplements - what is really needed

• Lipid profile markers have changed

• Questions about nutrition during menopausal hormone therapy

At the consultation, your diet is assessed with your lab results, health status and daily routine in mind, without promises of a specific result. If you have new or severe symptoms, see a doctor first.

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This material is for information and education only and does not replace an individual consultation with a doctor or nutrition specialist.