Nutrition during menopause: how nutrition changes to support health after age 50
Menopause is a natural phase in every woman’s life, typically occurring in Italy between the ages of 50 and 55. In addition to hormonal changes, this period often brings a slowdown in basal metabolism and a reduction in energy expenditure, which can lead to weight gain. It’s not uncommon to experience overweight, high blood pressure, high cholesterol, and an increased risk of osteoporosis.
Why nutrition during menopause is essential
According to data from the Istituto Superiore di Sanità (ISS), 49% of Italian women in menopause suffer from arterial hypertension and around 40% from hypercholesterolemia. This makes it even more important to follow a balanced diet that not only helps prevent weight gain but also contributes to cardiovascular health and bone protection.
Nutritional guidelines recommend:
- Fewer calories and less saturated fat, reducing intake of red meat, fried foods, and salty products
- More antioxidant vitamins (A, C, and E) from seasonal fruits and vegetables
- Calcium and vitamin D from milk, yogurt, light cheeses, and supplements when needed
- Omega-3 and unsaturated fats from oily fish, seeds, and nuts
- Magnesium and potassium, helpful for hot flashes, night sweats, and mood swings
Chicken as a menopause – friendly food
As nutritionist Pietro Migliaccio points out, chicken is a valuable food during this stage of life: it’s low in calories, rich in tryptophan (a precursor to serotonin, which supports mood and sleep), and contains monounsaturated and polyunsaturated fats that help lower total cholesterol while increasing HDL – the so-called “good” cholesterol.
Nutrition and lifestyle
A healthy diet during menopause should be paired with regular physical activity, even moderate, such as daily walks or yoga, and proper hydration. The psychological aspect should not be overlooked: maintaining social relationships and exploring new passions helps women experience this phase with greater serenity.
Menopause, therefore, should not be seen as a loss, but as a new beginning – an opportunity to care for oneself through conscious and healthy nutritional choices.
