Category: Menopause

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The menopausal transition is marked by significant hormonal fluctuations, leading to a decrease in basal metabolism and an average weight gain of 1.5kg per year for many women. This metabolic shift highlights precisely **why is nutrition important in menopause** for effectively managing symptoms and preventing long-term health complications.

During menopause, declining estrogen levels can lead to a significant loss of both bone density and muscle mass, a process known as sarcopenia. This makes considering nutritional support, such as whether you should take protein powder in menopause, a crucial step for maintaining strength, metabolism, and overall vitality in this new life stage.

According to research published in the *American Journal of Clinical Nutrition*, women who followed a Mediterranean-style diet were significantly less likely to experience hot flashes and night sweats compared to those with a high-sugar, high-fat diet. For women experiencing the transitional years of perimenopause, strategic dietary adjustments offer a powerful, non-hormonal approach to managing symptoms and promoting long-term health.

Up to 75% of women experience hot flashes during menopause, a common symptom many hope to alleviate. But can magnesium supplements cause hot flashes? Contrary to this concern, existing research suggests that magnesium is more likely to help reduce them than cause them, although high doses can lead to other side effects.

As estrogen levels decline during menopause, women's bodies become less sensitive to insulin, making it more difficult to regulate blood sugar levels. Understanding how many grams of sugar a menopausal woman should have a day is crucial for managing symptoms and protecting long-term health.

According to the National Institutes of Health, many adults in the U.S. do not meet the recommended daily intake for magnesium from their diet alone. As a board-certified OB/GYN and menopause expert, Dr. Mary Claire Haver frequently discusses the importance of this key mineral for women's health, particularly during perimenopause and menopause.

An estimated 60-70% of women experience weight gain during perimenopause, often despite maintaining their usual diet. This leads many to question: Should you eat less during perimenopause to manage this shift? The answer is more nuanced than simply cutting calories and involves a strategic focus on nutrition and lifestyle.

According to a 2015 review in the *Integrative Medicine: A Clinician's Journal*, some studies found that boron can increase free testosterone and reduce estradiol levels in men. This highlights a growing area of interest: does boron help balance hormones, and what do we know about its effects on key endocrine pathways?

Over 80% of women experience symptoms like weight gain, hot flashes, and mood swings during menopause, a transition that shifts hormonal balance and metabolism. For many, the question of whether a low carb diet is good for menopause becomes central to managing these changes effectively.