What happens during menopause?
Menopause refers to the hormonal changes that occur at the end of a woman’s fertile years. During this time, hormone levels change significantly—particularly estrogen and progesterone levels.
Many women experience physical and emotional changes during this phase, such as:
- hot flashes
- Sleep problems
- Mood swings
- Restlessness
- Fatigue
- Dry mucous membranes
- Difficulty concentrating
The severity of these symptoms can vary greatly from person to person.
Why Nutrition Is Especially Important Now
As we age, our metabolism changes. Muscle mass and energy expenditure often decrease, while weight gain can occur more easily.
A balanced diet can help:
- supply the body with essential nutrients
- support metabolism
- boost energy in daily life
- support greater inner balance
The goal here is not a strict diet, but a healthy lifestyle in the long term.
DO’s & DON’Ts During Menopause
Diet can have a significant impact on well-being, energy levels, and metabolism during menopause. During this phase, many women pay closer attention to which foods are good for them and which ones might exacerbate symptoms such as hot flashes, fatigue, or restlessness. Often, even small changes in daily life can help support the body in specific ways.
1. DO’s
Many women find the following foods particularly helpful:
- Vegetables and salads
- Whole-grain products
- Legumes
- Fish
- High-quality plant-based oils
- Nuts and seeds
High-fiber foods are also often intentionally included.
2. DON’Ts
Certain foods can exacerbate symptoms such as hot flashes or fatigue and are therefore often limited:
- Fast food
- Highly processed foods
- Candy
- Sugary drinks
- Alcohol
- Very high-fat foods
- Excessive caffeine consumption
Calcium & Vitamin D During Menopause
As estrogen levels decline, bone metabolism also changes. That’s why calcium and vitamin D play a particularly important role during menopause.
1. Calcium-rich foods
- Dairy products
- Broccoli
- Kale
- Almonds
- Oatmeal
- Calcium-rich mineral water
2. Vitamin D
Vitamin D helps the body absorb calcium. Therefore, the following are particularly important:
- Daylight
- Exercise in the fresh air
- Regular physical activity in daily life
Metabolism & Weight During Menopause
Many women notice changes in their weight or energy levels during menopause. Metabolism often slows down, and daily calorie needs decrease.
Hormonal changes—particularly those related to declining estrogen levels—can influence energy expenditure and body fat distribution. As a result, many women notice a change in how their bodies feel or gain weight more easily despite maintaining a similar diet.
In addition, fatigue, sleep problems, or a lack of physical activity can affect energy expenditure.
Tips for Everyday Life
Small changes in your daily routine can often help you support your well-being more consciously:
- drink enough water
- eat a high-fiber diet
- Eat slowly and mindfully
- Incorporate regular exercise
- Take walks after meals
- Make sure to get enough sleep
- Consciously reduce stress
Everyday tips such as getting enough exercise, eating a balanced diet, getting enough sleep, and reducing stress can holistically support your well-being during menopause.
Medicinal plants from Zimply Natural to support you through menopause
These medicinal plants are traditionally used to gently and holistically support the body during menopause. They are considered a natural way to promote greater balance and well-being in everyday life.
Tried-and-true medicinal plants and natural active ingredients that have traditionally been used to help promote greater balance, well-being, and inner peace during menopause.
- Black Cohosh is traditionally used to support hormonal balance during menopause.
- St. John’s wort is often associated with mood-lifting and balancing properties.
- Pomegranate is considered a natural aid for hormonal balance and well-being during menopause.
- Kava-kava is traditionally used to treat inner restlessness and tension and has a balancing effect.
- True sage is often used to help relieve hot flashes and excessive sweating.
