Diet and Menopause

Kathryn Adel February 13, 2025 Health

It is estimated that up to 90% of women experience symptoms related to menopause. Fortunately, optimizing diet and lifestyle habits during the menopausal transition can be helpful to reduce symptoms, reduce the risk of cardiometabolic diseases (diabetes and cardiovascular diseases), limit weight gain, and limit the loss of muscle and bone mass.

What is Menopause?

Menopause is divided into stages 0 to 3:

Premenopause (Stage 0): Before menopause

Perimenopause (Stage 1): Period before and during menopause characterized by irregular menstruation followed by amenorrhea (absence of menstruation) for 12 months. The duration of this period generally varies between seven and ten years, or can be longer in some cases. According to the Society of Obstetricians and Gynecologists of Canada (SOGC), perimenopause is generally determined without laboratory tests. The criteria are: age 39 to 51 years, irregular menstruation and vasomotor symptoms (e.g. hot flashes and night sweats).

Menopause (Stage 2): According to the SOGC, the diagnostic criterion is the absence of menstruation for 12 consecutive months. This is the end of the reproductive period in women associated with the cessation of ovulation. The ovaries completely stop producing estrogen. It generally occurs around the early 50s, although some women may have premature menopause (before age 40) or early menopause (between age 40 and 45).

Postmenopause (Stage 3): Period following menopause

Symptoms Associated with Menopause

Symptoms vary from woman to woman and may include:

• Weight gain
• Hot flashes
• Night sweats
• Palpitations
• Dizziness
• Insomnia
• Vaginal dryness
• Polyuria and urinary leakage
• Depression and anxiety
• Loss of sexual desire
• Irritability and mood swings
• Physical and mental exhaustion
• Memory loss or frequent forgetfulness
• Difficulty concentrating
• Migraines
• Joint and muscle pain
• Constipation or other digestive problems
• Aging skin and hair loss

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Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.