Menopause in women and men

Good habits make a difference

A varied, heart-friendly diet is important for both women and men. Eat plenty of vegetables, choose healthy fats from sources such as olive oil, avocado, nuts and oily fish, and get protein from foods such as fish, eggs, pulses and chicken.

Our bones deserve particular attention as we get older. In women, the fall in oestrogen can lead to a faster loss of bone mass, while men’s bone density can also decline with age. Green leafy vegetables and other calcium-rich foods can form part of a bone-friendly diet.

Exercise strengthens both the body and the mood. Walking, cycling and swimming are good activities for the circulation, while strength and weight-bearing exercises help maintain muscles and bones. The most important thing is to find an activity you enjoy and can do regularly.

Alcohol, caffeine and spicy foods can worsen hot flushes and night sweats in some women. A high intake of sugar and ultra-processed foods can also cause fluctuations in energy and make it harder to maintain a stable weight.

Sleep and a calm nervous system

Sleep problems are common during menopause. A cool bedroom and less alcohol and caffeine towards the end of the day may help. Yoga, gentle breathing exercises or a walk before bedtime may also make it easier to relax.

Relevant supplements

Over my many years of work, I have seen how differently people experience the body’s changes with age. There is therefore no single solution that suits everyone. A broad multivitamin and mineral supplement such as Spektro 50+ can be a useful addition to a varied diet, and individual nutrients can be added according to personal needs.

In my work, I have always placed great emphasis on vitamin D, especially when it comes to the bones. Vitamin D contributes to the normal absorption and utilisation of calcium and phosphorus and to maintaining normal blood calcium levels. The kidneys also play an important role in the body’s metabolism of vitamin D.

Vitamin D contributes to the maintenance of normal bones and normal muscle function. Calcium is needed for the maintenance of normal bones.

Over the years, I have found that many people choose magnesium when they feel tired, restless or unable to relax. Magnesium contributes to normal muscle function, the normal functioning of the nervous system and normal psychological function. It also contributes to normal energy metabolism and to the reduction of tiredness and fatigue.

I have also always placed great emphasis on the B vitamins, particularly during periods of tiredness, stress and emotional fluctuations. Several B vitamins contribute to normal energy metabolism and to the reduction of tiredness. Vitamins B6 and B12, among others, contribute to the normal functioning of the nervous system and normal psychological function.

The omega-3 fatty acids EPA and DHA contribute to the normal function of the heart. DHA also contributes to the maintenance of normal brain function. The beneficial effects require the necessary daily amounts to be consumed.

Special support for women

Throughout my many years of work, I have often recommended red clover to women going through menopause. Red clover contains natural plant oestrogens and is traditionally used in connection with hot flushes and sweating. Sage is also a popular choice among women experiencing increased sweating.

Some people combine red clover with Femibalance, which contains eight different herbs and vitamin B6. Vitamin B6 contributes to the regulation of hormonal activity.

Relevant nutrients for men

For men, I often highlight zinc as a relevant mineral. Zinc contributes to the maintenance of normal testosterone levels in the blood. It also contributes to normal fertility and reproduction and to the normal functioning of the immune system.

Zinc may form part of a broad vitamin and mineral supplement or be taken as a stand-alone supplement when needed.

For men who want a herbal food supplement, there is also Sex Up, containing ingredients such as catuaba, muira puama, maca and tribulus. These are herbs traditionally used in connection with energy, vitality and sexual wellbeing.

Food supplements should always be chosen according to individual needs and cannot replace a varied diet. If you take medication, or if your symptoms are severe or persistent, you should speak to your doctor or another healthcare professional.

Menopause is not an illness but a natural stage of life. With good nutrition, movement, sleep and the right support, it can also become the beginning of a strong and positive period.