Lifestyle and Nutrition Guide to Welcome Menopause with Happiness

JAKARTA - Entering the menopause phase is a natural journey in the lives of many women. A phase full of hormonal changes that often brings symptoms such as hot flashes, mood changes, sleep disorders, to reduced bone density. However, did you know that the right food choices can help relieve some of these symptoms while strengthening your overall health?

Menopause marks the end of the menstrual cycle due to a decrease in the production of the hormone estrogen in the body. These changes not only affect the reproductive system, but also affect metabolism, bone density, and the risk of chronic diseases such as osteoporosis and heart disease. A balanced nutritional strategy is one of the main keys to supporting the body through this phase.

Reported by Very Well Family, Thursday, January 8, first of all, foods rich in phytoestrogens deserve attention. This compound, which is found in plants such as soybeans and their processed products, can mimic the effects of estrogen hormones in the body. Consumption of tofu, tempeh, and soy milk can help relieve hot flashes and other symptoms related to hormonal fluctuations.

In addition, delicious young soybean edamame as a snack or salad complement has high protein content as well as isoflavones. Which can provide additional support in managing hormonal changes and maintaining bone health.

Equally important is the intake of calcium and vitamin D to maintain bone strength. The decrease in estrogen accelerates bone loss, so meeting the calcium requirement through low-fat dairy products, leafy green vegetables, or other plant sources supports better bone density. Meanwhile, vitamin D helps the body absorb calcium optimally, especially from sources such as fatty fish, eggs, or sufficient sun exposure.

In addition, don't ignore high-quality protein in your daily menu. Protein plays an important role in maintaining muscle mass and helping the metabolism stay healthy when the body undergoes age changes. Protein sources such as fish, lean chicken, eggs, nuts, and soy products can be the right choice that supports heart health and muscle strength.

It is also important to prioritize fiber and antioxidants derived from colorful fruits and vegetables. These nutrients not only help the digestive system, but also minimize inflammation and support weight balance, two things that are often a challenge during and after menopause.

On the other hand, some types of food and drinks need to be restricted so that menopause symptoms do not interfere more. For example, the consumption of added sugar, ultra-processed foods, alcohol, and excessive caffeine has been linked to an increase in symptoms such as hot flashes and sleep disorders. Reducing these foods can make the body feel more stable and comfortable through the days of hormonal changes.

Overall, embracing a balanced diet approach, rich in protein, calcium, fiber, healthy fats, and natural phytoestrogens, is not just about "reducing symptoms". But also about celebrating and supporting long-term health in this transitional period of life. Small changes in food choices can have a big impact on your comfort and quality of life. With the right understanding and honed taste, a healthy menu during menopause can be part of an inspiring, enjoyable lifestyle.