Menopause

Menopause is a diagnosis made retrospectively when periods have ceased for 12 months. Perimenopause is the time preceding it, characterised by hormonal fluctuations. Post‐menopause refers to the time after, when reproductive hormones have declined permanently. Menopause causes fundamental shifts in body composition and increases the risk of cardiovascular disease and osteoporosis. Thoughtful dietary choices play a key role in building solid health foundations, supporting women to navigate this phase with fewer symptoms and improved coping strategies. The menopausal transition can trigger a number of psychological symptoms, including mood dysregulation, loss of libido, anxiety, irritability, sleeping difficulties, forgetfulness and trouble concentrating or making decisions. Following a Mediterranean diet offers many benefits for addressing the health risks and symptoms facing menopausal women and may define an optimal nutritional approach during this phase. Dietary recommendations include macronutrients and micronutrients like protein, calcium, vitamin D, and other dietary aspects such as soya isoflavones and botanical supplements.