As women enter menopause, their bodies undergo numerous changes due to declining ovarian function. Estrogen deficiency not only causes hot flashes but also slows metabolism, reduces muscle mass, and increases body fat percentage.

A large-scale study published in Science in 2021, involving 6,400 individuals over 40 years, revealed an unexpected fact: The metabolic rate of people in their 40s and 50s is actually comparable to those in their 20s. A significant decline in metabolism only becomes evident after age 60.

Nutritionist Lisa Jones from Philadelphia, US, noted that while a slowed metabolism affects weight, factors such as lifestyle, genetics, and especially muscle loss are the main reasons women find it difficult to maintain their figure.

The link between insomnia, estrogen, and excess fat

Insomnia, a common symptom of menopause, is a hidden culprit behind weight gain. According to a 2022 report in the Journal of Clinical Endocrinology & Metabolism, sleep deprivation disrupts hormones and reduces the body's fat-burning rate.

As estrogen levels decrease, the body's natural ability to metabolize fat also declines. Combined with insufficient sleep, women's bodies tend to accumulate fat more easily and expend energy less efficiently than usual.

Eggs are rich in protein and vitamins, beneficial for women during menopause. Photo: Bui Thuy

4 essential nutrients for women over 50

To maintain their figure and health, nutritionist Lisa Jones recommends that women specifically supplement with the following 4 groups of nutrients:

Vitamin B12

Vitamin B12 plays a crucial role in the metabolism of carbohydrates, protein, and fat. It also helps stabilize the nervous system, reducing anxiety and depression often experienced during pre-menopause.

Suggested foods: Fish, shellfish (clams, oysters), yogurt, beef, eggs, and fresh milk.

Calcium

At age 50, hormonal decline causes rapid calcium loss from bones. Without timely replenishment, bone density will sharply decrease, leading to osteoporosis.

Suggested foods: Milk, cheese, seaweed, red amaranth, sweet potato leaves, and tofu.

Vitamin D

Vitamin D supports estrogen in protecting bone and joint health, while also reducing the risk of metabolic syndrome, a cause of abdominal obesity, high blood pressure, and high blood sugar.

Suggested foods: Fatty fish, egg yolks, soybeans, various mushrooms, and whole grains.

Protein

If inactive, menopausal women can lose approximately 1% of their muscle mass each year. High-quality protein helps maintain calorie balance and promotes muscle synthesis, thereby preventing a decline in metabolic rate.

Suggested foods: Prioritize lean protein from fish, seafood, eggs, tofu, and lean meats (pork, beef, chicken).

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