© Helen Fischer
The authors Susanne Liedtke and Dr. Christina Enzmann
November 10, 2024
Marianne von Waldenfels
In their book "Somebody told me," Susanne Liedtke and Dr. Christina Enzmann describe, among other things, why nutrition can be a key to greater well-being and energy during menopause.
Find a DoctorSearch the network for suitable specialists and contact them directly
Around 40, most women may start experiencing the first symptoms of menopause . These include hot flashes, bladder weakness, palpitations, sleep disturbances, and depression . What helps against these complaints and what can we do ourselves to positively influence our health and get through this phase well?
Susanne Liedtke, a nutrition expert and founder of NOBODYTOLDME , a platform for women (not just) in their Menopause and gynecologist Dr. Christina Enzmann, who has been working and researching in the USA since 2003, have written a very open and informative book. An important lever, for example, lies in nutrition.
Her book is called "Somebody told me" – with whom or where did you find out what it means to enter menopause?
Dr. Christina Enzmann: I am not only a gynecologist but also a member of the North American Menopause Society, so I see patients daily and am deeply involved in the topic.
Why is menopause still often a taboo subject?
Susanne Liedtke: Menopause is associated with the decline in fertility, aging, and the supposed fading of women's beauty. Suddenly there are wrinkles, a few gray hairs, and curves where there was once a slim waist.
In our Western-influenced society, this is viewed very negatively. This is also evidenced by the fact that we buy "anti-aging" products. We all want to grow old, but no one wants to feel old or be perceived as old by others. In the food industry, we are confronted with this for the first time in our own bodies.
If the common beauty ideal corresponds to a youthful body with perfect measurements and aging has never been considered a gain in society, why should we be happy to come out about it? So we simply don't talk about it.
What role does nutrition play in menopause and how should we adjust it to feel better?
Susanne Liedtke: Nutrition is the most underestimated lever for women in menopause, it is certainly not the only one, but nutrition plays an important role. If we eat in such a way that our blood sugar level is stable, our microbiome is healthy, and silent inflammations are contained or do not occur at all, then this is a great support for this phase of life.
We therefore recommend eating 500 grams of vegetables daily, fiber- and protein-rich legumes, fruits, nuts, seeds, spices, pseudograins, and oats. And we advise to greatly restrict sugary foods, animal fats as found in sausages and cheese, baked goods and pasta made from white flours, fried foods, and alcohol.
With many checklists, questionnaires, and practical tips that can be directly applied in everyday life: "Somebody told me" by Susanne Liedtke and Dr. med Christina Enzmann (Brandstätter Verlag)
Why do some women gain weight during menopause?
Susanne Liedtke:During menopause, the production of the hormone estrogen, among others, decreases. This can lead to the well-known hot flashes, but also to weight gain, especially in the abdominal area, as metabolism slows down and insulin resistance increases.
This is a slowed response of the cells to insulin, so we have high blood sugar levels. And this leads to the conversion of glucose into fat, which is then stored in the abdominal area.
In addition, body composition also changes: body fat percentage increases at the expense of muscle mass. As a result, our basal metabolic rate decreases, meaning we need less energy at rest.
Which vitamins and minerals are particularly important during menopause?
Dr. Christina Enzmann: My two main recommendations are: Magnesium:because it is needed for over 300 enzymatic processes in the body, especially in the nervous system, for stress, muscle function, and blood sugar regulation. Vitamin B Complex: It is essential for energy and well-being, brain function, and promoting cell health, and includes eight B vitamins - such as B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin) - each of which plays a unique role in metabolism, red blood cell formation, and supporting the nervous system.
Together, they help convert food into energy, boost immune function, and support overall cardiovascular and mental health.
What are the principles of "Body Re:set"?
Susanne Liedtke:The most important thing first: A Body Reset is a dietary change and not a diet. No calories are counted and almost nothing is weighed, yet many women lose unwanted pounds.
LESS INSTEAD OF MORE: Over a period of just 21 days, women learn to eliminate disruptive influences: alcohol, red meat, sugar, dairy products, caffeine, gluten, fructose, and environmental toxins.
STEP BY STEP: Instead of eliminating everything at once, this approach is gradual and makes it easier. The basic principle is as follows: every 3 days, women replace unhealthy foods with healthy ones, so that by the end of the three weeks, only good things are taken into the body.
TOGETHER INSTEAD OF ALONE: There is the possibility to exchange ideas with other interested women. And some women have found that this exchange has helped them stay committed.
What is the relationship between certain foods and the hormone metabolism of women during menopause?
There are many. Fiber is incredibly important for healthy estrogen metabolism. They nourish our gut bacteria, some of which can 'revive' estrogens. If estrogen levels drop dangerously low, these gut bacteria simply recycle the inactive estrogens they find in the gut, reactivate them, and send them back into the bloodstream.
However, if there is too much estrogen in the body, which can occur more frequently in women in perimenopause, then fiber also ensures that the hormones are excreted with the stool, simply because there was less contact with the intestinal wall. So there is perfect teamwork going on, keeping the hormones in balance.
Chronically elevated blood sugar levels can lead to an imbalance in estrogen metabolism through various mechanisms. This is related to an elevated insulin level, which can lead to insulin resistance in the long term. The level of 'male' hormones – the androgens – is also affected.
With persistently high insulin levels, there may be increased production of testosterone in the ovaries. This hormonal imbalance can lead to irregular cycles, acne, and excessive body hair.
Therefore, we recommend choosing carbohydrates wisely: Good sources of carbohydrates always come in combination with fiber, proteins, and fats, which is why legumes should be preferred over potatoes, rice, corn, and white flours. Root vegetables, whole grains, and pseudocereals also provide complex carbohydrates: for example, in the form of beets, carrots, or sweet potatoes, oat grains, quinoa, buckwheat, and amaranth.
Last not least: Consuming caffeinated foods can lead to higher cortisol secretion; it also affects sleep quality in sensitive women.
What can be done about mood swings in menopause?
Dr. Christina Enzmann:Supplementing with progesterone during perimenopause can be helpful during this phase if women still have a menstrual period. Also magnesium, as mentioned before, and a vitamin B complex can be supportive. These nutrients help stabilize the nervous system, promote energy production, and reduce stress, which can contribute to improved mood.
There are also some probiotics that can be helpful: Certain probiotics, known as psychobiotics, can have a positive effect on mood because they support the microbiome and influence the gut-brain axis. These include particularly Lactobacillus rhamnosus and Bifidobacterium longum, which have been shown in studies to reduce anxiety and stress.
Lactobacillus helveticus and Bifidobacterium bifidum are also helpful as they promote the production of neurotransmitters such as serotonin, known as the "happiness hormone." Probiotics with these strains can help alleviate mood swings and improve overall well-being.
© Pompi
Provide complex carbohydrates: Beets
