The age between 45-55 is significant for both men and women. Although for men ‘menopause’ does not exist as a concrete process, hormonal changes are noticeable in both sexes. Physical and psychological changes affect overall health, making diet crucial for a smoother transition of the body and mind to the next stage of life.

For women, there is a decrease in estrogen and progesterone. This change results in all the known symptoms (mood swings, night sweats, etc.). In men, testosterone decreases, leading to reduced energy, muscle mass, libido, etc. In both cases, diet is crucial to avoid chronic diseases and maintain the health of the skeletal system.

For women:

• Calcium: It is the most important thing to focus on at this stage. The risk of osteoporosis is very high due to the decrease in estrogen and calcium absorption. While supplements are available, a good diet is usually very effective. In addition to dairy, you can focus on specific vegetables like broccoli and kale.
• Vitamin D: This vitamin goes hand in hand with calcium absorption. Sunlight is the natural source, but supplements are often necessary. Fatty fish, eggs, and dairy products contain this vitamin.
• Omega-3 fatty acids: The likelihood of heart attacks increases when estrogen decreases. Fatty fish, flaxseeds, hazelnuts, and other foods rich in omega-3 fats are important.
• Phytoestrogens: These are plant-based substances that mimic estrogen and can help with symptoms. Soy products like tofu and edamame, flaxseeds, and legumes are rich in phytoestrogens.

For men:

• Testosterone: To help counter the reduction of testosterone, zinc is very important. It can be found in pumpkin seeds, lean meat, and shellfish. Additionally, healthy fats such as olive oil, avocado, and nuts can help regulate hormones.
• Muscle mass: Protein is crucial for men during this period. Muscle mass decreases, so men should pay special attention to their protein intake. However, they should also focus on the quality. If following a protein-rich diet, they should consume fish, eggs, beans, and lean meat to avoid negative impacts on heart function.
• Heart health: As with women, heart attacks become more common during this stage of life due to hormonal changes. Increasing the well-known omega-3s mentioned earlier, as well as reducing the salt we use in food, are very important. Plenty of fruits and vegetables, along with fiber, are essential to regulate blood pressure and cholesterol.

In conclusion, a diet rich in calcium, vitamin D, healthy fats, and proteins, as well as antioxidants, meets the needs of both men and women. Men should increase their intake of healthy proteins, while women should focus more on calcium. A balanced diet will help everyone transition smoothly into the next stage of life!

* The above is not medical advice but mere suggestions for improving your diet. Before herbal use you should consult your doctor, especially if you have health issues, you are pregnant or under the age of 6.

Evropi-Sofia Dalampira holds a PhD in Agricultural Economics, an MSc in Botany-Biology, and an MSc in Horticulture & Viticulture.