Kyoko Adachi (Chairman of the Association for Clinical Nutrition Practice) Menopause and Nutrition This is a period when physical and mental disorders are easy to occur, so please re-examine your eating life. Body and Nutrition: Take more vitamins and minerals to reduce symptoms of menopause. From about 45 to 55 years old, it is the period when women enter menopause. At this time, the function of the ovaries declines, and the secretion of female hormones (estrogen) decreases, which can cause various physical and mental symptoms such as hormonal imbalance, irritability, night sweats, and chills. This is called menopausal disorder. In addition, due to the reduction in hormone secretion, the function of estrogen, which originally inhibits increases in cholesterol levels or blood pressure, is reduced, which can easily lead to problems such as high blood pressure or dyslipidemia. In addition, the basal metabolism during this period will also decrease. If the food intake is still the same as before, you will become fat. Be careful not to overeat, but also take in more nutrients such as vitamins or minerals to maintain a balanced diet. Furthermore, you should also actively take in nutrients that can relieve uncomfortable symptoms. Dietary life: During menopause, you should consume more soy products rich in soy isoflavones and calcium. Women who want to relieve the discomfort of menopause are advised to consume soy products. As we all know, soy isoflavones, bioflavonoids found in soybeans, have effects similar to estrogen in the body. Therefore, daily consumption of soy products can supplement the reduced estrogen effect. When you enter menopause, bone density also drops rapidly. To prevent osteoporosis, you must fully absorb calcium, or vitamin D or vitamin K, which can promote calcium absorption and deposition. Common problems during menopause: Hormone imbalance during menopause can easily lead to lifestyle-related diseases. In particular, a decrease in estrogen may accelerate arteriosclerosis. Therefore, it is important to re-examine your lifestyle habits such as diet or exercise. In recent years, we have learned that menopause can also occur in men; the reasons may be reduced male hormone secretion, overwork or stress. In addition, recent cases have shown that young women in their thirties also experience symptoms similar to menopausal disorders due to autonomic nervous system disorders. Kyoko Adachi (President of the Clinical Nutrition Practice Association) Menopause and Nutrition This is a period when physical and mental disorders are easy to occur, so please re-examine your eating life. Body and Nutrition: Take more vitamins and minerals to reduce symptoms of menopause. From about 45 to 55 years old, it is the period when women enter menopause. At this time, the function of the ovaries declines, and the secretion of female hormones (estrogen) decreases, which can cause various physical and mental symptoms such as hormonal imbalance, irritability, night sweats, and chills. This is called menopausal disorder. In addition, due to the reduction in hormone secretion, the function of estrogen, which originally inhibits increases in cholesterol levels or blood pressure, is reduced, which can easily lead to problems such as high blood pressure or dyslipidemia. In addition, the basal metabolism during this period will also decrease. If the food intake is still the same as before, you will become fat. Be careful not to overeat, but also take in more nutrients such as vitamins or minerals to maintain a balanced diet. Furthermore, you should also actively take in nutrients that can relieve uncomfortable symptoms. Dietary life: During menopause, you should consume more soy products rich in soy isoflavones and calcium. Women who want to relieve the discomfort of menopause are advised to consume soy products. As we all know, soy isoflavones, a bioflavonoid found in soybeans, work similarly to estrogen in the body. Therefore, daily consumption of soy products can supplement the reduced estrogen effect. When you enter menopause, bone density also drops rapidly. To prevent osteoporosis, you must fully absorb calcium, or vitamin D or vitamin K, which can promote calcium absorption and deposition. Common problems during menopause: Hormone imbalance during menopause can easily lead to lifestyle-related diseases. In particular, a decrease in estrogen may accelerate arteriosclerosis. Therefore, it is important to re-examine your lifestyle habits such as diet or exercise. Only in recent years have we learned that menopause can also occur in men; the reasons may be reduced male hormone secretion, overwork or stress. In addition, recent cases have shown that young women in their thirties also experience symptoms similar to menopausal disorders due to autonomic nervous system disorders. Recommendations for dietary life during menopause: Supplement soy isoflavones: The standard daily amount of soy isoflavones is about 50 mg, which is about a pack of natto or half a piece of tofu. Vitamin B complex or calcium: For anxiety or insomnia, it is recommended to consume vitamin B complex, which is rich in protein and can stabilize nerve function, or calcium, which can stabilize mental status. Therefore, you can eat more dairy products or small fish. Foods that promote blood circulation: Vitamin E that can promote blood circulation, spices or nuts that can warm the body, etc., can effectively relieve symptoms such as stiff shoulders and necks, chills, or irritability. Ingest foods that have a bowel-regulating effect: For constipation problems, it is recommended to consume whole grains, roots, beans, seeds, yogurt and other products that have a bowel-regulating effect.

Headache, irritability, night sweats, stiff shoulders and neck, low back pain, constipation, anxiety, depression, fatigue, insomnia, dizziness, heart palpitations, loss of appetite, chills, numbness in legs. This article is excerpted from "Nutrition Explanation Codex"/Kyoko Adachi (Chairman of the Clinical Nutrition Practice Association)/Morning Star