{"id":87737,"date":"2026-09-27T12:30:38","date_gmt":"2026-09-27T10:30:38","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/losing-weight-during-menopause\/"},"modified":"2026-09-27T13:39:29","modified_gmt":"2026-09-27T11:39:29","slug":"losing-weight-during-menopause","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/losing-weight-during-menopause\/","title":{"rendered":"Losing weight during the menopause"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]You are in the middle of your life and suddenly insomnia, exhaustion, forgetfulness, increased irritability and weight problems are troubling you? Welcome to the menopause. Menopausal symptoms can be very hard to live with and very frustrating, but there is no reason to despair. Because as with so many things, the power of nutrition is great here too.<\/p>\n<p>In this article we explain what the menopause actually is, how the female cycle works and how you can take on your symptoms with the right nutrition. We also show you how you can lose weight during the menopause. Let&#8217;s get started.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/losing-weight-during-menopause\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm btn--icon btn--icon--arrow\"><span>Losing weight during the menopause<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >1. What is the menopause?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">During the menopause, also called the <\/span><span style=\"font-weight: 400;\">climacteric<\/span><span style=\"font-weight: 400;\">, the interplay of the <\/span><span style=\"font-weight: 400;\">hormones<\/span><span style=\"font-weight: 400;\"> changes. From around the middle of the forties the body gradually reduces its production of the female sex hormones oestrogen and progesterone. The monthly bleeds become irregular and finally stop altogether. The last menstrual bleed is called the menopause. That is a little misleading, because it is not a pause but an end point. After it a woman can no longer become pregnant. The menopause can only be established in hindsight, and the rule of thumb is this: if menstrual bleeding has been absent for twelve months, the last bleed was very probably the menopause. If it occurs before the age of 40, it is described as &#8220;premature&#8221;.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On average women have their menopause at 51; some considerably earlier, others later.  In some women the menopause <\/span><span style=\"font-weight: 400;\">announces itself so gently that they do not notice it at all. Other women feel the beginning clearly. <\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >The most important terms around the menopause at a glance<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\"><strong>Menopause:<\/strong> The <\/span><b>point in time<\/b><span style=\"font-weight: 400;\"> of the last menstrual bleed. It can be dated in hindsight, after a year without bleeding.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Perimenopause:<\/strong> The <\/span><b>period<\/b><span style=\"font-weight: 400;\"> from before the menopause until one year after it. The perimenopause usually begins one to four years before the menopause, as soon as clinical symptoms and hormonal changes appear.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Postmenopause:<\/strong> It begins one year after the menopause and lasts around 10 to 17 years. After that comes the so called senium.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Climacteric:<\/strong> The whole period from perimenopause to postmenopause. This term is used synonymously with the menopause.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Climacterium praecox:<\/strong> The premature onset of menopausal symptoms and\/or hormonal changes before the age of 40.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/losing-weight-during-menopause\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm btn--icon btn--icon--arrow\"><span>Feel good in your body<\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >2. The female cycle<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Before we look at the menopause in more detail, we first have to clarify how the female cycle actually works.<\/span><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p>Not in the mood for reading? Then simply let Marina explain the female cycle to you. By the way: you will find all the videos on the menopause and much more on our <a href=\"https:\/\/www.youtube.com\/@FoodpunkDe\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Foodpunk YouTube channel<\/a>.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"video\"><div class=\"video__wrapper\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"youtube-content-blocker\" data-borlabs-cookie-content=\"PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUtbm9jb29raWUuY29tL2VtYmVkL21udlRPcERfNGdJP2NvbnRyb2xzPTAiIHRpdGxlPSJZb3VUdWJlIHZpZGVvIHBsYXllciIgZnJhbWVib3JkZXI9IjAiIGFsbG93PSJhY2NlbGVyb21ldGVyOyBhdXRvcGxheTsgY2xpcGJvYXJkLXdyaXRlOyBlbmNyeXB0ZWQtbWVkaWE7IGd5cm9zY29wZTsgcGljdHVyZS1pbi1waWN0dXJlIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+\"><div class=\"brlbs-cmpnt-cb-preset-c brlbs-cmpnt-cb-youtube\"> <div class=\"brlbs-cmpnt-cb-thumbnail\" style=\"background-image: url('https:\/\/foodpunk.com\/wp-content\/uploads\/borlabs-cookie\/1\/yt_mnvTOpD_4gI_hqdefault.jpg')\"><\/div> <div class=\"brlbs-cmpnt-cb-main\"> <div class=\"brlbs-cmpnt-cb-play-button\"><\/div> <div class=\"brlbs-cmpnt-cb-content\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>YouTube<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: inherit\">Accept required service and unblock content<\/a> <\/div> <\/div> <\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">First, several egg sacs, called follicles, mature in the ovary. To make the passage easier for the male sperm, the mucus in the cervix changes its consistency, and at the same time the lining of the womb is prepared for the implantation of a fertilised egg cell. It builds up so that it can receive the egg cell.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At ovulation the most developed follicle bursts and a fertilisable egg cell is released. The egg cell then travels through the fallopian tube into the womb. The burst follicle is converted into what is known as the corpus luteum, which produces the hormone progesterone. This helps the body prepare for a possible pregnancy. If the egg cell is not fertilised and no pregnancy occurs, the corpus luteum breaks down and the lining of the womb is shed: menstrual bleeding, also called the period or menstruation, begins. <\/span><span style=\"font-weight: 400;\">After that the cycle starts again.<\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >5 facts about the female cycle<\/h3><\/div><\/div>[vc_column_text]<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">By definition the cycle begins with the first day of menstrual bleeding and ends on the day before the next period<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menstruation normally lasts more than 4 to 7 days<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The total cycle length varies between 25 and 31 days, on average it is 28 days<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During the period around 80 ml of fluid is lost, consisting of blood, secretions and remnants of the womb lining<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On average the last bleed takes place at the age of 51. That is the menopause. <\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">All of these figures are average values and deviations are not rare.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/losing-weight-during-menopause\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm btn--icon btn--icon--arrow\"><span>Create your nutrition plan now<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >3. Hormones in the cycle<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Let us now take a closer look at which hormones actually control your cycle. There are 6 main players here:<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473ababf8\" data-toggle=\"collapse\" data-target=\"awx_6ab9473ababf8\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473ababf8\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Oestrogens<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473ababf8\" aria-labelledby=\"title-awx_6ab9473ababf8\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Oestrogens, such as oestradiol, are formed mainly in the follicles of the ovaries and prepare the womb for the implantation of an egg cell.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abac2e\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abac2e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abac2e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Progesterone<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abac2e\" aria-labelledby=\"title-awx_6ab9473abac2e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">This hormone is formed by the corpus luteum in the ovary and prepares the body for a possible pregnancy.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abac4e\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abac4e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abac4e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Luteinising hormone (LH)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abac4e\" aria-labelledby=\"title-awx_6ab9473abac4e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">It is formed in the pituitary gland, in your brain, and stimulates the maturing of the egg cells and ovulation.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abac6a\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abac6a\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abac6a\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Follicle stimulating hormone (FSH)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abac6a\" aria-labelledby=\"title-awx_6ab9473abac6a\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">FSH is also formed in the pituitary gland and makes the egg sacs mature. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abac85\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abac85\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abac85\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Prolactin<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abac85\" aria-labelledby=\"title-awx_6ab9473abac85\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Coming from the pituitary gland, it stimulates the growth of the mammary gland and milk production after birth.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abac9f\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abac9f\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abac9f\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Gonadotropin releasing hormone (GnRH)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abac9f\" aria-labelledby=\"title-awx_6ab9473abac9f\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">GnRH is formed in the hypothalamus in the brain and promotes the release of FSH and LH.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Hormonal changes during the menopause<\/h3><\/div><\/div>[vc_column_text]Perimenopause, menopause and postmenopause: these are the three main phases of the menopause. The hormones change in each phase.<\/p>\n<p>This also goes hand in hand with the falling number of egg cells. That number changes from puberty through to the menopause. When puberty begins, the ovaries start to release the two sex hormones oestrogen and progesterone and the female cycle starts.<\/p>\n<p>When we are born, our ovaries already hold a fixed number of egg cells, around 1,000,000 of them. Between birth and puberty a great many egg cells are &#8220;lost&#8221;, and by the start of puberty there are only about 500,000 egg cells left. Over the course of our lives we use up this store month by month, one piece at a time. At the start of the early menopause we still have around 50,000 egg cells, in the late menopause the number shrinks to around 10,000 egg cells, and after the last monthly bleed not a single egg cell is left. The figures do of course vary a little: some of us are born with more egg cells and others with fewer.<\/p>\n<p>With fewer and fewer egg cells, the infrastructure is no longer needed to prepare the womb lining month after month for the implantation of a fertilised egg cell. The female sex hormones decline and the bleeding finally stops.[\/vc_column_text][vc_single_image image=&#8221;13302&#8243; img_size=&#8221;large&#8221;][vc_column_text]<span style=\"font-weight: 400;\">As soon as the hormonal patterns change, the perimenopause begins. From now on the female hormones oestrogen and progesterone are no longer produced by the ovaries with the same regularity. <\/span><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oestrogen levels in the perimenopause tend to be irregular and fluctuating. Since progesterone is the counterpart of oestrogen, oestrogen dominance can occur in this phase. <\/span><span style=\"font-weight: 400;\">The consequences of this can be irregular bleeding, tender breasts, insomnia and much more. We will present a complete list of the symptoms during the menopause later on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the later perimenopause the oestrogen level falls further and symptoms of oestrogen deficiency can appear, among them loss of libido, vaginal dryness and brain fog. The levels of the hormones LH and FSH rise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason for the hormonal chaos is that ovulation happens less and less often. Because more FSH is released, less progesterone is produced, and although no egg cells should really be maturing, they are stimulated to grow. The chaos is complete.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After the menopause the postmenopause begins, in which oestrogen and progesterone are at a lastingly low level. <\/span><span style=\"font-weight: 400;\">LH and FSH have constantly raised values<\/span><span style=\"font-weight: 400;\">.  This is the body&#8217;s new normal. <\/span><span style=\"font-weight: 400;\">Hormone fluctuations now occur only mildly. <\/span>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >4. Symptoms of the menopause<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Different symptoms can also occur within the different phases of the menopause. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first symptoms appear with the start of the perimenopause. <\/span><span style=\"font-weight: 400;\"> The perimenopause can be extremely short, for example only a few months, or it can stretch over a period of several years. On average it lasts about 4 to 5 years <\/span><span style=\"font-weight: 400;\">and can be divided into early and late perimenopause. <\/span><span style=\"font-weight: 400;\">The fluctuating hormone levels bring new sensations, symptoms and changes. The experience of the perimenopause differs greatly from person to person and from culture to culture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common changes and symptoms in the <\/span><b>early<\/b><span style=\"font-weight: 400;\"> perimenopause are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mood swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight gain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy and painful periods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tender and swelling breasts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shortened cycle and bleeding between periods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water retention<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Symptoms that occur in the<\/span><b> late<\/b><span style=\"font-weight: 400;\"> perimenopause are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain fog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First hot flushes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vaginal dryness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clearly shortened cycle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Night sweats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequently missed periods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Long lasting bleeding<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Further symptoms that can occur during this time:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bladder weakness or a prolapsed bladder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changes to hair and skin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A change in fat distribution: more body fat stored, especially on the belly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle and joint pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Problems with concentration and memory<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/losing-weight-during-menopause\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm btn--icon btn--icon--arrow\"><span>Your personal nutrition plan in 5 minutes<\/span><\/a><\/div><\/div>[vc_single_image image=&#8221;13304&#8243; img_size=&#8221;large&#8221;][vc_column_text]In the postmenopause that follows, in which the oestrogen level is now permanently lowered, symptoms appear above all because of this low level. The symptoms include, among others:<\/p>\n<ul>\n<li aria-level=\"1\">Facial hair growth<\/li>\n<li aria-level=\"1\">Hair loss<\/li>\n<li aria-level=\"1\">Vaginal dryness<\/li>\n<li aria-level=\"1\">Joint pain<\/li>\n<\/ul>\n<p>At this point it is important to mention that the symptoms in all phases of the menopause differ from woman to woman and are perceived with differing intensity. They do not depend on the hormones alone, but also on further lifestyle factors, for example on nutrition. Do not worry, we are at your side during your menopause too.<\/p>\n<p>Besides all these hormonally driven symptoms, the permanently low oestrogen level has further consequences. Did you know that this hormone protects us from conditions such as osteoporosis, Alzheimer&#8217;s, diabetes, heart disease and various types of cancer? Strange, but true. With reduced oestrogen values the risk of exactly these conditions therefore rises, which is why a healthy way of living becomes all the more important. The lasting physical changes to watch out for also include vaginal dryness, problems with urination, which means problems with the bladder, and changes in sexual function. These include loss of desire, lack of arousal, difficulty reaching orgasm or pain during sex. In addition, many women gain weight without wanting to and find it hard to lose it. More on that later.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >5. Premature menopause<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">As we already learned at the beginning, the menopause occurs on average at the age of 51. But what if it knocks at the door before the age of 40? Is that even possible? And if so, how does it come about?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Straight away: yes, the menopause can occur before the age of 40 as well. This is the case in 0.3 to 1% of women.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You already know that the number and the loss of egg cells is decisive for the start of the menopause. If our store of egg cells is used up early, the menopause also sets in earlier. But how exactly does that happen, and which factors can influence a premature menopause?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There can be various reasons for an early onset of the menopause. They can be divided into five different categories:<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abae65\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abae65\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abae65\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Genetic causes<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abae65\" aria-labelledby=\"title-awx_6ab9473abae65\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Through the fixed number of egg cells, our genetic make up affects our biological age for the menopause.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abae86\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abae86\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abae86\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Autoimmune causes<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abae86\" aria-labelledby=\"title-awx_6ab9473abae86\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">So called autoimmune processes can also lead to a premature onset of the menopause. In autoimmune conditions the body sees its own proteins as foreign and forms antibodies against them. Among other things, these processes can lead to restricted function of the ovaries. The most common autoimmune condition linked with a premature menopause is <a href=\"https:\/\/foodpunk.com\/de\/blog\/hashimoto-schilddruesenerkrankung\/\" target=\"_blank\" rel=\"noopener\">Hashimoto&#8217;s thyroiditis<\/a>. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abaea5\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abaea5\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abaea5\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Infectious causes<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abaea5\" aria-labelledby=\"title-awx_6ab9473abaea5\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">How often a premature menopause is actually triggered by particular infections is still unclear. Inflammation of the ovaries could nevertheless be connected with a premature menopause.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abaecd\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abaecd\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abaecd\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Iatrogenic causes<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abaecd\" aria-labelledby=\"title-awx_6ab9473abaecd\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Iatrogenic means that a clinical condition is triggered by medical measures. In relation to the menopause, such triggers can be previous radiation treatment, chemotherapy or surgery. Above all, operations on the ovaries go hand in hand with a significantly lower age at menopause.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abaeea\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abaeea\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abaeea\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Idiopathic causes<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abaeea\" aria-labelledby=\"title-awx_6ab9473abaeea\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Idiot, what?! Idiopathic describes a condition whose cause is not really clear. And unfortunately that is the case for more than 90% of those affected by a premature menopause&#8230; yes, the name does fit somehow.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">On top of the risks of osteoporosis and cardiovascular disease, women affected by a premature menopause also carry a heavy psychological burden, for example through the fear of ageing early or through more difficult family planning. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >6. Weight gain during the menopause<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">In 90% of women between 45 and 55 the body fat percentage rises with the start of the menopause. On average women in midlife gain about 0.7 kilos a year, so 7 kg in 10 years. <\/span><span style=\"font-weight: 400;\">The main reason for this is not the hormonal change, however, but the falling basal metabolic rate. So even if you change nothing about your nutrition, you will gain weight bit by bit as your basal metabolic rate, and with it your calorie requirement, slowly falls. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The cause of the falling basal metabolic rate is the loss of muscle. From the age of 30 we lose an average of 250 g of muscle mass a year, and from the age of 50 it is 500 g a year. Between the ages of 30 and 60, an average of 10 kg of muscle mass is lost. With normal everyday movement this muscle can burn up to 1,000 kcal a day. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Does that now mean that we should eat less and less as we get older? Absolutely not. Instead we should make the effort to keep our muscle mass. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can only prevent the loss of muscle mass if you use your muscles. Simply going for a walk is not enough, the key is strength exercises. From the age of 40 in particular it is therefore important to work the muscles regularly with training. On top of that your body then releases the anti ageing hormone HGH, and your bones are better protected against osteoporosis too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because movement is so important, we also offer a sports programme in our Foodpunk app, the Total Body Fitness programme, which you can do from anywhere. <\/span>[\/vc_column_text][vc_single_image image=&#8221;13306&#8243; img_size=&#8221;large&#8221;][vc_column_text]Besides movement, a good <a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-protein-teil-1\/\" target=\"_blank\" rel=\"noopener\">protein<\/a> intake is important for keeping muscle. Muscles are made of proteins and these are synthesised from our food. However, protein synthesis becomes less and less effective as we get older, which is why it becomes all the more important to watch the quantity and the quality of the proteins.<\/p>\n<p>To make that easier, here are our top 7 protein sources:[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abaf70\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abaf70\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abaf70\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Eggs<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abaf70\" aria-labelledby=\"title-awx_6ab9473abaf70\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">One egg provides 7.5 g of protein. Most of it, by the way, sits in the yolk. You should always eat that too, because it also provides top nutrients such as choline for the brain.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abaf8c\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abaf8c\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abaf8c\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Quark<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abaf8c\" aria-labelledby=\"title-awx_6ab9473abaf8c\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">At Foodpunk we especially love quark in the 20% fat version. It tastes particularly creamy and keeps you full for a long time. It goes perfectly with berries and nuts at breakfast and provides 10.3 g of protein per 100 g.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abafa7\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abafa7\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abafa7\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Tempeh<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abafa7\" aria-labelledby=\"title-awx_6ab9473abafa7\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Tempeh is a vegan protein source similar to tofu. It is made of fermented soy beans. Thanks to the fermentation, many people digest tempeh better than other soy products. It provides a full 19 g of protein per 100 g.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abafc0\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abafc0\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abafc0\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Pasture raised beef<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abafc0\" aria-labelledby=\"title-awx_6ab9473abafc0\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Red meat should reach the table as little processed as possible. Beef provides 20 to 26 g of protein per 100 g (depending on the cut). We prefer meat from <a href=\"https:\/\/foodpunk.com\/de\/blog\/warum-empfiehlt-foodpunk-weiderind\/\" target=\"_blank\" rel=\"noopener\">pasture raised cattle<\/a><\/span><span style=\"font-weight: 400;\"> because of its better fat composition.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abafdd\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abafdd\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abafdd\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Cottage cheese<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abafdd\" aria-labelledby=\"title-awx_6ab9473abafdd\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">It works as a sweet or savoury protein source with many dishes, whether in the morning, at midday or in the evening. We recommend the full fat version for creamy enjoyment and long lasting satiety at 11 g of protein per 100 g.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abaff7\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abaff7\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abaff7\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Broccoli<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abaff7\" aria-labelledby=\"title-awx_6ab9473abaff7\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Would you have thought it? Among the vegetables, <a href=\"https:\/\/foodpunk.com\/de\/blog\/warum-du-jede-woche-brokkoli-essen-solltest\/\" target=\"_blank\" rel=\"noopener\">broccoli<\/a><\/span><span style=\"font-weight: 400;\"> is a real protein powerhouse with 2.8 g of protein per 100 g. Vegetables can also contribute part of your protein supply.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb019\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb019\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb019\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Trout<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb019\" aria-labelledby=\"title-awx_6ab9473abb019\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">It does not always have to be salmon. Alongside important proteins, local trout also provides valuable <a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-omega-3-fettsaeuren\/\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a><\/span><span style=\"font-weight: 400;\">. The protein content is 20 g per 100 g.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/losing-weight-during-menopause\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm btn--icon btn--icon--arrow\"><span>Losing weight during the menopause<\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Why you gain weight especially around the belly during the menopause<\/h3><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"video\"><div class=\"video__wrapper\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"youtube-content-blocker\" data-borlabs-cookie-content=\"PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUtbm9jb29raWUuY29tL2VtYmVkLzM1RHBMS29PVTNjP2NvbnRyb2xzPTAiIHRpdGxlPSJZb3VUdWJlIHZpZGVvIHBsYXllciIgZnJhbWVib3JkZXI9IjAiIGFsbG93PSJhY2NlbGVyb21ldGVyOyBhdXRvcGxheTsgY2xpcGJvYXJkLXdyaXRlOyBlbmNyeXB0ZWQtbWVkaWE7IGd5cm9zY29wZTsgcGljdHVyZS1pbi1waWN0dXJlIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+\"><div class=\"brlbs-cmpnt-cb-preset-c brlbs-cmpnt-cb-youtube\"> <div class=\"brlbs-cmpnt-cb-thumbnail\" style=\"background-image: url('https:\/\/foodpunk.com\/wp-content\/uploads\/borlabs-cookie\/1\/yt_35DpLKoOU3c_hqdefault.jpg')\"><\/div> <div class=\"brlbs-cmpnt-cb-main\"> <div class=\"brlbs-cmpnt-cb-play-button\"><\/div> <div class=\"brlbs-cmpnt-cb-content\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>YouTube<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: inherit\">Accept required service and unblock content<\/a> <\/div> <\/div> <\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">Why do women gain weight around the belly of all places during the menopause? To answer this question we have to talk about the hormones again. But first a few pieces of information on belly fat: <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fat inside the abdomen is called visceral fat and it surrounds your organs. Every body needs a little visceral fat, but it can quickly become too much. Because visceral fat is the unhealthiest fat we carry around with us. Belly fat is very metabolically active and sends out many messenger substances, among them inflammatory cytokines that influence insulin secretion. As a result, tolerance for carbohydrates falls. An increased waist measurement counts as a risk factor for conditions such as coronary heart disease, stroke and type 2 diabetes. In women a waist measurement from 80 cm is described as an increased risk and from 88 cm as a strongly increased risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hormonal background to fat being stored mainly around the belly during the menopause is the fall in the hormone oestrogen. Oestrogen itself promotes the storage of fat on the hips and the bottom. Because of the oestrogen dominance at the start of the menopause, more fat is first stored on the hips and bottom. Later the oestrogen concentration falls, so that more fat is now stored around the belly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stress, for example through lack of sleep, also promotes the storage of fat around the belly via the hormone cortisol. <\/span><span style=\"font-weight: 400;\">But belly fat itself can produce cortisol too. Through the resulting release of insulin, both food cravings and further fat storage are encouraged. Welcome to the vicious circle. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key to losing weight around the belly during the menopause consists of good stress management and an anti-inflammatory diet (one that contains plenty of vegetables and unsaturated fatty acids, for example). It is also an advantage to lower the carbohydrates, because tolerance for carbohydrates falls during and after the menopause. <\/span><span style=\"font-weight: 400;\">Does that sound like an impossible task? Do not worry, we support you with all your goals, during the menopause too.<\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<strong>Losing belly fat during the menopause:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use box breathing to reduce stress: breathe in for 5 seconds, hold your breath for 5 seconds, breathe out for 5 seconds, hold your breath for 5 seconds, and start again. Do the whole thing 10 to 20 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a protein source with every single meal (yes, at breakfast too). <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always fill two thirds of your plate with vegetables. A salad before a main meal counts as well. In the morning at breakfast fruit is also an option, for example berries, which score with their small amount of carbohydrates.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change your oil. Swap sunflower oil for olive oil and bring more omega-3 fatty acids into your diet<\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Fewer carbohydrates: losing weight during the menopause<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">So which amount of carbohydrates makes sense during the menopause?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The answer is: that is individual, because it depends on how physically active you are. Overall, though, reducing the carbohydrates definitely makes sense. We take that into account when we put the nutrition programmes together. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let us first look at what happens when we eat foods rich in carbohydrates. Once the food is digested, the nutrients also have to be processed by the body somehow. The pancreas plays a special role here. Its most important function is the control of blood sugar. The sugar, or more precisely the glucose, from the carbohydrate rich food passes through the intestinal wall into the bloodstream and is normally taken up into muscles, liver and fat cells and stored there. The hormone insulin, produced by the pancreas, helps this work smoothly and so keeps the blood sugar level within the normal range. Oestrogen also supports the uptake of glucose from the blood into the cells, by influencing how sensitive the cells are to glucose. If the oestrogen level falls during the menopause, the cells can take up glucose less well and insulin also works less well. Because of the lower oestrogen level the insulin sensitivity of the cells decreases, so they become less responsive to the signals from insulin and take up less glucose. Blood sugar rises and, accordingly, so does the insulin level. If the blood sugar level is permanently raised while the cells no longer take up glucose, insulin resistance can develop. At first more insulin is produced, so that the insulin level in the blood is very high. If that is the case permanently, insulin production falls again and can even stop completely. Type 2 diabetes is thereby made more likely. If the sugar content in the blood rises too far, deposits can form in blood vessels and nerves and that can bring considerable damage with it. A high insulin level in the blood also means that more fat is laid down in fat stores and less is broken down.  <\/span>[\/vc_column_text][vc_single_image image=&#8221;13310&#8243; img_size=&#8221;large&#8221;][vc_column_text]Because simple, quickly available carbohydrates from sweets or white flour products in particular send the blood sugar level shooting up, you are better off doing without these products. They can also make menopausal symptoms such as hot flushes, sleep problems and food cravings worse. So go for complex carbohydrates, which raise your blood sugar and insulin levels less strongly. A good way is a moderate low-carb diet with up to 100 grams of carbohydrates a day.<\/p>\n<p>At Foodpunk we are happy to help you with the change, with more than 6,000 individual recipes. Through the right nutrition, which keeps your blood sugar level and the insulin concentration in your blood low, symptoms such as heavy bleeding and cramps can improve. Inflammation in the body is also curbed, which takes further strain off your body.<\/p>\n<p>Do not worry, it is very easy to build a tasty way of eating with fewer carbohydrates into your everyday life.<\/p>\n<p>Would you like to learn more about sugar? Then take a look at our article &#8220;<a href=\"https:\/\/foodpunk.com\/de\/blog\/warum-du-ab-sofort-auf-zucker-verzichten-solltest\/\" target=\"_blank\" rel=\"noopener\">Warum du ab sofort auf Zucker verzichten solltest<\/a>&#8221; (why you should give up sugar right now).[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Sleep problems and weight gain<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">One aspect that is often forgotten when it comes to losing weight is sleep. Women in the menopause suffer particularly often from sleep problems. And that has an influence on weight too. Because after just one night with too little sleep, the level of the hunger hormone ghrelin rises. The next day you automatically have stronger cravings for quickly available carbohydrates such as pasta, pizza and sweet things. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">With chronic lack of sleep the level of the satiety hormone leptin also falls and your hunger rises further. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lack of sleep is a stress factor for your body, so the stress hormone cortisol rises too, which in turn encourages food cravings. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you manage to adjust the dials marked &#8220;stress&#8221; and &#8220;sleep&#8221;, your feeling of hunger will settle down again.<\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<strong>With these 5 tips you can improve your sleep quality and enjoy more restful nights:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go for the right nutrition: avoid heavy meals, caffeine and alcohol before going to bed and reach instead for light, sleep friendly meals from the Foodpunk app, 2 to 3 hours before bedtime.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Movement for more relaxation: regular physical activity can help you fall asleep faster and sleep more deeply. Try to be active for at least 30 minutes every day, whether with a walk outdoors or a fitness class.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use daylight: natural light during the day can have a positive effect on your sleep and wake rhythm. In the evening, though, you should avoid blue light and use blue light filter glasses, for example, to reduce the effects of blue light on the sleep cycle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a soothing sleep environment: invest in a comfortable mattress and pillows, set the temperature to suit your comfort and make sure your bedroom is quiet and dark.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax before going to bed: a relaxing evening routine can help prepare your body for sleep. Treat yourself to a warm shower, a good book or a session of meditation, for example.<\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >7. The most important nutrients during the menopause<\/h2><\/div><\/div>[vc_column_text]We have put together an overview here of the nutrients you should pay particular attention to during the menopause.[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb218\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb218\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb218\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Vitamin D<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb218\" aria-labelledby=\"title-awx_6ab9473abb218\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The sunshine vitamin is important for <\/span><span style=\"font-weight: 400;\">bones, mood and the immune system. Women in the menopause usually have a higher requirement. A doctor can measure the vitamin D level easily and after that you can supplement sensibly.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb239\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb239\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb239\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>B vitamins<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb239\" aria-labelledby=\"title-awx_6ab9473abb239\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Vitamin B12, B6, biotin and folic acid are important for everything to do with forgetfulness and brain fog. <\/span><span style=\"font-weight: 400;\">Increased stress and tiredness are also encouraged by a deficiency. Through your nutrition, though, you can put this right and counteract these symptoms.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb255\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb255\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb255\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Choline<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb255\" aria-labelledby=\"title-awx_6ab9473abb255\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">This vitamin like substance is essential for many important functions of the body. As a precursor of the neurotransmitter acetylcholine it influences breathing, blood pressure, heartbeat, digestion and metabolism. It also plays an important role in maintaining attention and in learning processes.<\/span><span style=\"font-weight: 400;\"> In the menopause the body&#8217;s own production of choline falls, <\/span><span style=\"font-weight: 400;\">so taking it in through food becomes all the more important.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb272\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb272\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb272\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Vitamin K2<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb272\" aria-labelledby=\"title-awx_6ab9473abb272\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">This vitamin matters not only for blood clotting, it is also involved in the mineralisation of the bones and therefore important for <\/span><span style=\"font-weight: 400;\">bone health and the flexibility of the arteries. <\/span><span style=\"font-weight: 400;\">Because of the increased risk of osteoporosis during the menopause, vitamin K is one of the most important nutrients during the menopause.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb28f\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb28f\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb28f\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Iron<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb28f\" aria-labelledby=\"title-awx_6ab9473abb28f\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">This trace element supports many important processes in our body. <\/span><span style=\"font-weight: 400;\">Even though women in particular have a higher iron requirement during their period, iron deficiency can also occur in the postmenopause. <\/span><span style=\"font-weight: 400;\">In the perimenopause, heavy bleeding or bleeding between periods caused by hormones can above all lead to greater blood loss, which raises the iron requirement. <\/span><span style=\"font-weight: 400;\">Tiredness and a lack of concentration and energy point to this.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb2b8\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb2b8\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb2b8\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Zinc<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb2b8\" aria-labelledby=\"title-awx_6ab9473abb2b8\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">As a component of numerous enzymes and proteins, zinc is involved in many reactions in the body. <\/span><span style=\"font-weight: 400;\">The micronutrient not only supports the immune system and protects cells from oxidative stress, it also helps skin, hair and nails. <\/span><span style=\"font-weight: 400;\">The zinc level is also connected with the sex hormones testosterone, oestrogen and progesterone. A deficiency can therefore lead to a progesterone deficiency as well and so encourage oestrogen dominance in the perimenopause. <\/span><span style=\"font-weight: 400;\">As with iron and vitamin B12, vegetarians and vegans in particular should make sure they get enough.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb2d6\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb2d6\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb2d6\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Calcium<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb2d6\" aria-labelledby=\"title-awx_6ab9473abb2d6\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Because oestrogen controls the uptake of calcium into the bones, <\/span><span style=\"font-weight: 400;\">the lower oestrogen level leads to breakdown processes in the bones. Calcium is an important substance for the bones. A clever combination of vitamin D, vitamin K2, movement and calcium is important for keeping bone.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb2f1\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb2f1\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb2f1\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Magnesium<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb2f1\" aria-labelledby=\"title-awx_6ab9473abb2f1\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">This mineral is an all round talent for reducing stress and for sleep and mood. With a lot of stress and sport the requirement rises. <\/span><span style=\"font-weight: 400;\">Symptoms such as migraine and headaches during the perimenopause can be improved by an adequate magnesium intake. Magnesium also contributes to keeping bone and increases the uptake of calcium, so it acts preventively against osteoporosis during the menopause.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb30e\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb30e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb30e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Unsaturated fatty acids<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb30e\" aria-labelledby=\"title-awx_6ab9473abb30e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">These include omega-3 fatty acids, for example. They act against inflammation and reduce the risk of cardiovascular disease. <\/span><span style=\"font-weight: 400;\">Because the risk of these conditions rises after the menopause, due to various factors such as the release of inflammatory substances from belly fat tissue, particular attention should now be paid to the intake of healthy fats.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb329\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb329\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb329\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Proteins<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb329\" aria-labelledby=\"title-awx_6ab9473abb329\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">They are the most important macronutrient when it comes to keeping valuable muscle mass. From 40 in particular it is important to have a high quality protein source on your plate at every meal, in order to prevent muscle loss and so keep your basal metabolic rate. Otherwise it can happen that your body uses fewer and fewer calories and you steadily gain weight even though your food stays the same. <\/span><span style=\"font-weight: 400;\">Proteins are also important building materials for cells and tissue, enzymes, hormones, antibodies and clotting factors, and therefore fundamentally important for every organism.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >8. Nutrition tips for the menopause<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">But now we finally come to the eagerly awaited nutrition tips. Nutrition can have a big influence on menopausal symptoms. It can influence the onset as well as the symptoms and risk factors that come with the menopause.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few nutrition related factors that really can delay the onset of the menopause. Studies have shown that a high intake of green and yellow vegetables and of oily fish rich in omega-3 goes together with a later menopause. The reason for this are the antioxidants they contain, which appear to have a positive influence on the egg cell, on ovulation and on the regression of the corpus luteum and the follicles. Another <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28490509\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">study<\/a> <\/span><span style=\"font-weight: 400;\">also showed that women with a higher vitamin D intake have a 17% lower risk of a premature menopause than women with a lower intake. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to your symptoms and complaints, too, the power of nutrition is enormous. Do you suffer from strong hot flushes? Losing weight can help here, but eating more vegetables, fruit, fibre and soy can also reduce hot flushes. Another <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18328014\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">study<\/a> <\/span><span style=\"font-weight: 400;\">was able to show that an intake of the omega-3 fatty acid alpha linolenic acid from flaxseed can reduce the frequency of hot flushes and also the severity of night sweats. And while we are on the subject of sleep: you can improve that with the right nutrition too. Foods rich in the amino acid glycine showed an improvement in sleep problems during the menopause in one <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25660429\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">study<\/a> <\/span><span style=\"font-weight: 400;\">. These are above all protein rich foods such as meat, fish, dairy products and some vegetables. Risks that come up with the menopause can be reduced as well. Cruciferous vegetables, for example, can protect against breast cancer. These include cabbages such as cauliflower, white cabbage, savoy cabbage, broccoli and Brussels sprouts, bulbs such as kohlrabi, and also pak choi, rocket or radishes. According to one <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29337906\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">study<\/a> <\/span><span style=\"font-weight: 400;\">the risk of osteoporosis can be reduced by a daily intake of 5 g of collagen peptide, by improving bone mineral density. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21179049\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Less bone loss<\/a> was also observed with a diet rich in fruit and vegetables<\/span><span style=\"font-weight: 400;\">. Antioxidants from food can also support oestrogen metabolism. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/losing-weight-during-menopause\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm btn--icon btn--icon--arrow\"><span>Start now<\/span><\/a><\/div><\/div>[vc_single_image image=&#8221;4493&#8243; img_size=&#8221;large&#8221;][vc_column_text]In connection with the menopause you have certainly come across the term phytoestrogens before. These are plant compounds in foods that closely resemble a particular form of oestrogen, 17-\u03b2-oestradiol. Because of the similar shape, phytoestrogens can trigger the same effect as 17-\u03b2-oestradiol, only somewhat more weakly. An oestrogen deficiency can therefore be balanced out to some extent and symptoms of the deficiency can be eased. Phytoestrogens can be helpful above all with symptoms such as hot flushes, sweating, sleep problems, brain fog, forgetfulness and problems with concentration. So if you suffer from strong menopausal symptoms, it is certainly worth trying the &#8220;therapy&#8221; with phytoestrogens. Good sources are soy, flaxseed and sesame, berries, cruciferous vegetables, onions and garlic, for example.<\/p>\n<p>There are, however, also ways of eating and foods that can make menopausal symptoms worse and that you are better off avoiding. These include a diet high in fat and low in fibre, for example. You are also better off doing without high calorie and inflammatory foods. These include sugar, processed carbohydrates, alcohol and caffeine.[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >The most important points at a glance<\/h3><\/div><\/div>[vc_column_text]<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid foods that can throw your hormones off balance, such as sugar, alcohol or drinks containing caffeine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go for foods that support your body, such as broccoli, nuts, salmon or avocado.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you take in enough omega-3 fatty acids, which can curb inflammation and improve your mood.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try plant hormones, such as soy or red clover, which can ease your symptoms.<\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">The best comes last: we offer an individual nutrition programme for <a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"noopener\">women in the menopause<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We know that it is not always easy, but with the right nutrition you can ease your menopausal symptoms and feel thoroughly well again. And we are happy to support you with that.  <\/span>[\/vc_column_text][vc_column_text][\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb51b\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb51b\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb51b\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Sources<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb51b\" aria-labelledby=\"title-awx_6ab9473abb51b\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Auro, K., Joensuu, A., Fischer, K., Kettunen, J., Salo, P., Mattsson, H., Niironen, M., Kaprio, J., Eriksson, J. G., Lehtim\u00e4ki, T., Raitakari, O., Jula, A., Tiitinen, A., Jauhiainen, M., Soininen, P., Kangas, A. J., K\u00e4h\u00f6nen, M., Havulinna, A. S., Ala-Korpela, M., Salomaa, V., Metspalu, A. &amp; Perola, M. (2014) \u201eA metabolic view on menopause and ageing\u201c, <\/span><i><span style=\"font-weight: 400;\">Nature Communications<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 5, No. 1, S. 4708. DOI: 10.1038\/ncomms5708<\/span><\/p>\n<p>Bacciottini, L., Falchetti, A., Pampaloni, B., Bartolini, E., Carossino, A. M. &amp; Brandi, M. L. (2007) \u201ePhytoestrogens: food or drug?\u201c,\u00a0<i>Clinical cases in mineral and bone metabolism : the official journal of the Italian Society of Osteoporosis, Mineral Metabolism, and Skeletal Diseases<\/i>, Vol. 4, No. 2, S. 123\u2013130<\/p>\n<p>Beckstrand, R. L. &amp; Pickens, J. S. (2011) \u201eBeneficial Effects of Magnesium Supplementation\u201c,\u00a0<i>Journal of Evidence-Based Complementary &amp; Alternative Medicine<\/i>, Vol. 16, No. 3, S. 181\u2013189<\/p>\n<p>Cazzola, R., Della Porta, M., Manoni, M., Iotti, S., Pinotti, L. &amp; Maier, J. A. (2020) \u201eGoing to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources\u201c,\u00a0<i>Heliyon<\/i>, Vol. 6, No. 11, e05390. DOI: 10.1016\/j.heliyon.2020.e05390<\/p>\n<p>Chi, F., Wu, R., Zeng, Y.-C., Xing, R., Liu, Y. &amp; Xu, Z.-G. (2013) \u201ePost-diagnosis soy food intake and breast cancer survival: a meta-analysis of cohort studies\u201c,\u00a0<i>Asian Pacific journal of cancer prevention : APJCP<\/i>, Vol. 14, No. 4, S. 2407\u20132412. DOI: 10.7314\/apjcp.2013.14.4.2407<\/p>\n<p>Deutscher Apotheker Verlag (2012)\u00a0<a href=\"https:\/\/www.apotheken.de\/news\/8883-Kalzium-halt-Hormone-im-Zaum\" target=\"_blank\" rel=\"noopener nofollow\"><i>Kalzium h\u00e4lt Hormone im Zaum<\/i><\/a>\u00a0(Accessed 20 April 2023)<\/p>\n<p>Ebrahimi, E., Khayati Motlagh, S., Nemati, S. &amp; Tavakoli, Z. (2012) \u201eEffects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms\u201c,\u00a0<i>Journal of caring sciences<\/i>, Vol. 1, No. 4, S. 183\u2013189. DOI: 10.5681\/jcs.2012.026<\/p>\n<p>Groeneveld, M. (2015) \u201eGut durch die Wechseljahre\u201c,\u00a0<i>UGBforum spezial<\/i>, S. 9\u201312<\/p>\n<p>Hardcastle, A. C., Aucott, L., Fraser, W. D., Reid, D. M. &amp; Macdonald, H. M. (2011) \u201eDietary patterns, bone resorption and bone mineral density in early post-menopausal Scottish women\u201c,\u00a0<i>European journal of clinical nutrition<\/i>, Vol. 65, No. 3, S. 378\u2013385<\/p>\n<p>Ignatov, T., Voigt, M. &amp; Ortmann, O. (2020) \u201ePr\u00e4mature Ovarialinsuffizienz\u201c,\u00a0<i>Frauenheilkunde up2date<\/i>, Vol. 14, No. 01, S. 67\u201379<\/p>\n<p>Kikunaga, S., Ishii, H. &amp; Takahashi, M. (1995) \u201eThe bioavailability of magnesium in spinach and the effect of oxalic acid on magnesium utilization examined in diets of magnesium-deficient rats\u201c,\u00a0<i>Journal of nutritional science and vitaminology<\/i>, Vol. 41, No. 6, S. 671\u2013685. DOI: 10.3177\/jnsv.41.671<\/p>\n<p>Ko, S.-H. &amp; Jung, Y. (2021) \u201eEnergy Metabolism Changes and Dysregulated Lipid Metabolism in Postmenopausal Women\u201c,\u00a0<i>Nutrients<\/i>, Vol. 13, No. 12, S. 4556. 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(ed.)\u00a0<i>Zinc in human biology,\u00a0<\/i>Berlin, Springer, S. 57\u201378<\/p>\n<p>Sartori, S. B., Whittle, N., Hetzenauer, A. &amp; Singewald, N. (2012) \u201eMagnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment\u201c,\u00a0<i>Neuropharmacology<\/i>, Vol. 62, No. 1, S. 304\u2013312. DOI: 10.1016\/j.neuropharm.2011.07.027<\/p>\n<p>Savukoski, S. M., Suvanto, E. T. J., Auvinen, J. P., Pesonen, P. R. O., Kein\u00e4nen-Kiukaanniemi, S. M., Puukka, K. S., Ebeling, T. &amp; Niinim\u00e4ki, M. J. (2020) \u201eOnset of the climacteric phase by the mid-forties associated with impaired insulin sensitivity: a birth cohort study\u201c,\u00a0<i>Menopause (New York, N.Y.)<\/i>, Vol. 28, No. 1, S. 70\u201379. DOI: 10.1097\/GME.0000000000001658<\/p>\n<p>Schneider, H. J., Jacobi, N. &amp; Thyen, J. (2020)\u00a0<i>Hormone \u2013 ihr Einfluss auf mein Leben<\/i>, Berlin, Heidelberg, Springer Berlin Heidelberg. DOI: 10.1007\/978-3-662-58978-6<\/p>\n<p>Schuchardt, J. P. &amp; Hahn, A. (2017) \u201eIntestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update\u201c,\u00a0<i>Current nutrition and food science<\/i>, Vol. 13, No. 4, S. 260\u2013278. DOI: 10.2174\/1573401313666170427162740<\/p>\n<p>Serefko, A., Szopa, A. &amp; Poleszak, E. (2016) \u201eMagnesium and depression\u201c,\u00a0<i>Magnesium research<\/i>, Vol. 29, No. 3, S. 112\u2013119. DOI: 10.1684\/mrh.2016.0407<\/p>\n<p>Shigeshi KIKUNAGA, Hiroko ISHII, Setsuko IMADA &amp; Masayuki TAKAHASHI (1995) \u201eCorrelation between the Bioavailability of Magnesium, Other Minerals and Oxalic Acid in Spinach\u201c,\u00a0<i>Journal of Home Economics of Japan<\/i>, Vol. 46, No. 1, S. 3\u20139. DOI: 10.11428\/jhej1987.46.3<\/p>\n<p>Silbernagl, S., Despopoulos, A. &amp; Draguhn, A. (2018)\u00a0<i>Taschenatlas Physiologie<\/i>, Stuttgart, Georg Thieme Verlag. DOI: 10.1055\/b-006-149287<\/p>\n<p>Souza, M. C. de, Walker, A. F., Robinson, P. A. &amp; Bolland, K. (2000) \u201eA synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study\u201c,\u00a0<i>Journal of women\u2019s health &amp; gender-based medicine<\/i>, Vol. 9, No. 2, S. 131\u2013139. DOI: 10.1089\/152460900318623<\/p>\n<p>Swaminathan, R. (2003) \u201eMagnesium metabolism and its disorders\u201c,\u00a0<i>The Clinical biochemist. Reviews<\/i>, Vol. 24, No. 2, S. 47\u201366<\/p>\n<p>Swanson, D., Block, R. &amp; Mousa, S. A. (2012) \u201eOmega-3 fatty acids EPA and DHA: health benefits throughout life\u201c,\u00a0<i>Advances in nutrition (Bethesda, Md.)<\/i>, Vol. 3, No. 1, S. 1\u20137<\/p>\n<p>Wong, C. P. &amp; Ho, E. (2012) \u201eZinc and its role in age-related inflammation and immune dysfunction\u201c,\u00a0<i>Molecular nutrition &amp; food research<\/i>, Vol. 56, No. 1, S. 77\u201387<\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9473abb5b5\" data-toggle=\"collapse\" data-target=\"awx_6ab9473abb5b5\" aria-expanded=\"false\" aria-controls=\"awx_6ab9473abb5b5\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Further reading<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9473abb5b5\" aria-labelledby=\"title-awx_6ab9473abb5b5\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Anisimova, A. S., Alexandrov, A. I., Makarova, N. E., Gladyshev, V. N. &amp; Dmitriev, S. E. (2018) \u201eProtein synthesis and quality control in aging\u201c, <\/span><i><span style=\"font-weight: 400;\">Aging (Albany NY)<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 10, No. 12, S. 4269\u20134288. DOI: 10.18632\/aging.101721<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E. &amp; Boirie, Y. (2013) \u201eEvidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group\u201c, <\/span><i><span style=\"font-weight: 400;\">Journal of the American Medical Directors Association<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 14, No. 8, S. 542\u2013559. DOI: 10.1016\/j.jamda.2013.05.021<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beaudry, K. M. &amp; Devries, M. C. (2019) \u201eNutritional Strategies to Combat Type 2 Diabetes in Aging Adults: The Importance of Protein\u201c, <\/span><i><span style=\"font-weight: 400;\">Frontiers in Nutrition<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 6, S. 138. DOI: 10.3389\/fnut.2019.00138<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bl\u00fcmel, J. E., Fica, J., Chedraui, P., Mezones-Holgu\u00edn, E., Zu\u00f1iga, M. C., Witis, S., Vallejo, M. S., Tserotas, K., S\u00e1nchez, H., Onatra, W., Ojeda, E., Mostajo, D., Monterrosa, A., Lima, S., Martino, M., Hern\u00e1ndez-Bueno, J. A., G\u00f3mez, G., Espinoza, M. T., Flores, D., Calle, A., Bravo, L. M., Ben\u00edtez, Z., Bencosme, A., Bar\u00f3n, G. &amp; Aedo, S. (2016) \u201eSedentary lifestyle in middle-aged women is associated with severe menopausal symptoms and obesity\u201c, <\/span><i><span style=\"font-weight: 400;\">Menopause (New York, N.Y.)<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 23, No. 5, S. 488\u2013493. DOI: 10.1097\/GME.0000000000000575<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bray, G. A., Smith, S. R., Jonge, L. de, Xie, H., Rood, J., Martin, C. K., Most, M., Brock, C., Mancuso, S. &amp; Redman, L. M. (2012) \u201eEffect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial\u201c, <\/span><i><span style=\"font-weight: 400;\">JAMA<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 307, No. 1, S. 47\u201355. DOI: 10.1001\/jama.2011.1918<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bundesinstitut f\u00fcr Risikobewertung (2023) <\/span><a href=\"https:\/\/www.bfr.bund.de\/de\/gesundheitliche_bewertung_von_aminosaeuren-54420.html?adb_sid=b768ebf3-5d03-4ccb-92be-c012e7faf05c\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><i><span style=\"font-weight: 400;\">Gesundheitliche Bewertung von Aminos\u00e4uren<\/span><\/i><\/a><span style=\"font-weight: 400;\"> (Accessed 20 April 2023)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Burger, H. G., Dudley, E. C., Hopper, J. L., Shelley, J. M., Green, A., Smith, A., Dennerstein, L. &amp; Morse, C. (1995) \u201eThe endocrinology of the menopausal transition: a cross-sectional study of a population-based sample\u201c, <\/span><i><span style=\"font-weight: 400;\">The Journal of clinical endocrinology and metabolism<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 80, No. 12, S. 3537\u20133545. DOI: 10.1210\/jcem.80.12.8530596<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbone, J. W. &amp; Pasiakos, S. M. (2019) \u201eDietary Protein and Muscle Mass: Translating Science to Application and Health Benefit\u201c, <\/span><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 11, No. 5. DOI: 10.3390\/nu11051136<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Davis, S. R., Lambrinoudaki, I., Lumsden, M., Mishra, G. D., Pal, L., Rees, M., Santoro, N. &amp; Simoncini, T. (2015) \u201eMenopause\u201c, <\/span><i><span style=\"font-weight: 400;\">Nature Reviews Disease Primers<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 1, No. 1, S. 15004. DOI: 10.1038\/nrdp.2015.4<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Deer, R. R. &amp; Volpi, E. (2015) \u201eProtein intake and muscle function in older adults\u201c, <\/span><i><span style=\"font-weight: 400;\">Current opinion in clinical nutrition and metabolic care<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 18, No. 3, S. 248\u2013253. DOI: 10.1097\/MCO.0000000000000162<\/span><\/p>\n<p><span style=\"font-weight: 400;\">El Khoudary, S. R., Greendale, G., Crawford, S. L., Avis, N. E., Brooks, M. M., Thurston, R. C., Karvonen-Gutierrez, C., Waetjen, L. E. &amp; Matthews, K. (2019) \u201eThe menopause transition and women&#8217;s health at midlife: a progress report from the Study of Women&#8217;s Health Across the Nation (SWAN)\u201c, <\/span><i><span style=\"font-weight: 400;\">Menopause (New York, N.Y.)<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 26, No. 10, S. 1213\u20131227. DOI: 10.1097\/GME.0000000000001424<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Elango, R., Humayun, M. A., Ball, R. O. &amp; Pencharz, P. B. (2010) \u201eEvidence that protein requirements have been significantly underestimated\u201c, <\/span><i><span style=\"font-weight: 400;\">Current opinion in clinical nutrition and metabolic care<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 13, No. 1, S. 52\u201357. DOI: 10.1097\/MCO.0b013e328332f9b7<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Faddy, M. J., Gosden, R. G., Gougeon, A., Richardson, S. J. &amp; Nelson, J. F. (1992) \u201eAccelerated disappearance of ovarian follicles in mid-life: implications for forecasting menopause\u201c, <\/span><i><span style=\"font-weight: 400;\">Human reproduction (Oxford, England)<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 7, No. 10, S. 1342\u20131346. DOI: 10.1093\/oxfordjournals.humrep.a137570<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Farsijani, S., Payette, H., Morais, J. A., Shatenstein, B., Gaudreau, P. &amp; Chevalier, S. (2017) \u201eEven mealtime distribution of protein intake is associated with greater muscle strength, but not with 3-y physical function decline, in free-living older adults: the Quebec longitudinal study on Nutrition as a Determinant of Successful Aging (NuAge study)\u201c, <\/span><i><span style=\"font-weight: 400;\">The American journal of clinical nutrition<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 106, No. 1, S. 113\u2013124. DOI: 10.3945\/ajcn.116.146555<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Faubion, S. S., Kapoor, E., Kling, J. M., Kuhle, C. L., Sood, R., Rullo, J. E., Thielen, J. M., Shuster, L. T., Rocca, W. A., Hilsaca, K. S. F., Mara, K. C., Schroeder, D. R. &amp; Miller, V. M. (2018) \u201eData Registry on Experiences of Aging, Menopause, and Sexuality (DREAMS): A cohort profile\u201c, <\/span><i><span style=\"font-weight: 400;\">Maturitas<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 107, No. 6, S. 44\u201349. DOI: 10.1016\/j.maturitas.2017.09.013<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hale, G. E., Zhao, X., Hughes, C. L., Burger, H. G., Robertson, D. M. &amp; Fraser, I. S. (2007) \u201eEndocrine features of menstrual cycles in middle and late reproductive age and the menopausal transition classified according to the Staging of Reproductive Aging Workshop (STRAW) staging system\u201c, <\/span><i><span style=\"font-weight: 400;\">The Journal of clinical endocrinology and metabolism<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 92, No. 8, S. 3060\u20133067. DOI: 10.1210\/jc.2007-0066<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Harlow, S. D., Gass, M., Hall, J. E., Lobo, R., Maki, P., Rebar, R. W., Sherman, S., Sluss, P. M. &amp; Villiers, T. 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(2014) \u201eA practitioner&#8217;s toolkit for managing the menopause\u201c, <\/span><i><span style=\"font-weight: 400;\">Climacteric<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 17, No. 5, S. 564\u2013579<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kapoor, E., Collazo-Clavell, M. L. &amp; Faubion, S. S. (2017) \u201eWeight Gain in Women at Midlife: A Concise Review of the Pathophysiology and Strategies for Management\u201c, <\/span><i><span style=\"font-weight: 400;\">Mayo Clinic Proceedings<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 92, No. 10, S. 1552\u20131558. DOI: 10.1016\/j.mayocp.2017.08.004<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Karvonen-Gutierrez, C. &amp; Kim, C. (2016) \u201eAssociation of Mid-Life Changes in Body Size, Body Composition and Obesity Status with the Menopausal Transition\u201c, <\/span><i><span style=\"font-weight: 400;\">Healthcare (Basel, Switzerland)<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 4, No. 3. DOI: 10.3390\/healthcare4030042<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Koo, S., Ahn, Y., Lim, J.-Y., Cho, J. &amp; Park, H.-Y. (2017) \u201eObesity associates with vasomotor symptoms in postmenopause but with physical symptoms in perimenopause: a cross-sectional study\u201c, <\/span><i><span style=\"font-weight: 400;\">BMC Women&#8217;s Health<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 17, No. 1, S. 126. DOI: 10.1186\/s12905-017-0487-7<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Krok-Schoen, J. L., Archdeacon Price, A., Luo, M., Kelly, O. J. &amp; Taylor, C. A. (2019) \u201eLow Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES analysis\u201c, <\/span><i><span style=\"font-weight: 400;\">The journal of nutrition, health &amp; aging<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 23, No. 4, S. 338\u2013347. DOI: 10.1007\/s12603-019-1174-1<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Makanae, Y. &amp; Fujita, S. (2015) \u201eRole of Exercise and Nutrition in the Prevention of Sarcopenia\u201c, <\/span><i><span style=\"font-weight: 400;\">Journal of Nutritional Science and Vitaminology<\/span><\/i><span style=\"font-weight: 400;\">, 61 Suppl, Supplement, S125-7. DOI: 10.3177\/jnsv.61.S125<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Naseeb, M. A. &amp; Volpe, S. L. (2017) \u201eProtein and exercise in the prevention of sarcopenia and aging\u201c, <\/span><i><span style=\"font-weight: 400;\">Nutrition research (New York, N.Y.)<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 40, S. 1\u201320. DOI: 10.1016\/j.nutres.2017.01.001<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Patel, S. R., Malhotra, A., White, D. P., Gottlieb, D. J. &amp; Hu, F. B. (2006) \u201eAssociation between reduced sleep and weight gain in women\u201c, <\/span><i><span style=\"font-weight: 400;\">American journal of epidemiology<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 164, No. 10, S. 947\u2013954. DOI: 10.1093\/aje\/kwj280<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prior, J. C. (1998) \u201ePerimenopause: the complex endocrinology of the menopausal transition\u201c, <\/span><i><span style=\"font-weight: 400;\">Endocrine Reviews<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 19, No. 4, S. 397\u2013428. DOI: 10.1210\/edrv.19.4.0341<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prior, J. C. (2006) \u201ePerimenopause lost\u2014reframing the end of menstruation\u201c, <\/span><i><span style=\"font-weight: 400;\">Journal of Reproductive and Infant Psychology<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 24, No. 4, S. 323\u2013335<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Randolph, J. F., Zheng, H., Sowers, M. R., Crandall, C., Crawford, S., Gold, E. B. &amp; Vuga, M. (2011) \u201eChange in follicle-stimulating hormone and estradiol across the menopausal transition: effect of age at the final menstrual period\u201c, <\/span><i><span style=\"font-weight: 400;\">The Journal of clinical endocrinology and metabolism<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 96, No. 3, S. 746\u2013754. DOI: 10.1210\/jc.2010-1746<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rizzoli, R., Stevenson, J. C., Bauer, J. M., van Loon, L. J. C., Walrand, S., Kanis, J. A., Cooper, C., Brandi, M.-L., Diez-Perez, A. &amp; Reginster, J.-Y. (2014) \u201eThe role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO)\u201c, <\/span><i><span style=\"font-weight: 400;\">Maturitas<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 79, No. 1, S. 122\u2013132. DOI: 10.1016\/j.maturitas.2014.07.005<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Santoro, N. (2016) \u201ePerimenopause: From Research to Practice\u201c, <\/span><i><span style=\"font-weight: 400;\">Journal of women&#8217;s health (2002)<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 25, No. 4, S. 332\u2013339. DOI: 10.1089\/jwh.2015.5556<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Schoenfeld, B. J. &amp; Aragon, A. A. (2018) \u201eHow much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution\u201c, <\/span><i><span style=\"font-weight: 400;\">Journal of the International Society of Sports Nutrition<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 15, No. 1, S. 10. DOI: 10.1186\/s12970-018-0215-1<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Smith-Ryan, A. E., Cabre, H. E. &amp; Moore, S. R. (2022) \u201eActive Women Across the Lifespan: Nutritional Ingredients to Support Health and Wellness\u201c, <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\">, Vol. 52, Suppl 1, S. 101\u2013117. DOI: 10.1007\/s40279-022-01755-3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ussher, J. M. (2019) <\/span><i><span style=\"font-weight: 400;\">Routledge international handbook of women&#8217;s sexual and reproductive health<\/span><\/i><span style=\"font-weight: 400;\">, Routledge. DOI: 10.4324\/9781351035620-4<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row el_id=&#8221;buy&#8221;][vc_column]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht 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k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">10 \u20ac gespart<\/div><\/div>49,99 \u20ac<br \/><span>59,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 3 Monate<\/div><\/div><\/div><div class=\"purchase__buttons\"><button id=\"checkout-btn-0\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"copy_of_12-monate-ohne-startgeb\u00fchr\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" \">Book now<\/button><button id=\"checkout-btn-1\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"6-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><button id=\"checkout-btn-2\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"3-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_maxwidth=&#8221;&#8221; 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