Menopause is a point in time 12 months after a woman’s last period. Usually takes place between the ages of 45-55. It is a normal physiologic process in which the number of ovarian, primary follicles quickly diminish such that there are inadequate amounts to respond to the effects of FSH. In turn, there is no LH surge and ovulation does not take place, resulting in the decline of estrogen production and the cessation of menstruation.
Stages of Menopause
Perimenopause - periods become irregular and presence of menopause-like symptoms
Menopause - 12 consecutive months without menses
Post-menopause - generally 24-36 months after last period. Increased risk for osteoporosis and heart disease
Sign & Symptoms
•Hot flashes
•Irregular periods
•Sleeping problems
•Night sweats
•Mood changes
•Thinning hair and dry skin
Complications
•Osteoporosis
•Cardiovascular diseases
•Weight gain
•Decreased sexual function
Best Diet to Reduce Menopause Symptoms
•Calcium, magnesium, and vitamin D (yogurt, cheese, and milk).
•Omega-3 fatty acids (salmon, mackerel, and tuna and vegetarian sources like flax seeds and chia seeds)
•Plant estrogens (Broccoli, cauliflower, dark berries, chickpeas, and soybeans)
2.Reed BG. The normal menstrual cycle and the control of ovulation [Internet]. Endotext [Internet]. U.S. National Library of Medicine; 2018 [cited 2022Jan5]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054/
4.12 JN| M, Nelson J, Nelson J. Certain foods can aggravate changes during menopause [Internet]. The Checkup. 2021 [cited 2022Jan5]. Available from: https://www.singlecare.com/blog/menopause-diet/
