Don't you like to eat during menopause

Menopausal women may experience decreased appetite, mainly due to fluctuations in hormone levels, weakened gastrointestinal function, emotional changes, decreased metabolic rate, and changes in taste sensitivity.

1. Fluctuations in hormone levels

The decrease in estrogen levels during menopause can affect the hypothalamic appetite regulation center, leading to disrupted satiety signals. Some women may experience transient anorexia accompanied by typical symptoms such as hot flashes and sweating. It is recommended to choose foods rich in phytoestrogens such as soy products and flaxseed to help with a smooth transition.

2. Weakened gastrointestinal function

Aging leads to decreased secretion of digestive enzymes, slowed gastrointestinal peristalsis, and increased postprandial bloating. Try to eat less and eat more meals, and give priority to cooked and digested foods, such as yam porridge, pumpkin soup, etc., to avoid the burden of fried food.

3. Emotional changes affect

Anxiety and depression can suppress appetite through the brain gut axis, manifested as decreased interest in food. Maintaining a regular schedule and moderate exercise can help improve mood, and psychological counseling can be sought when necessary. Jasmine tea, sour jujube seeds and other calming ingredients can also assist in conditioning.

4. Decreased metabolic rate

The basal metabolic rate decreases by about 15% with age, and the body's energy demand decreases naturally, reducing appetite. It is recommended to maintain muscle mass through impedance exercise and increase the proportion of protein intake in moderation, such as high-quality protein sources like eggs and fish.

5. Changes in taste sensitivity

A decrease in the number of taste buds may lead to a bland taste. Natural spices such as turmeric and cinnamon can be used appropriately for seasoning to avoid excessive salt intake. Fruits such as blueberries and hawthorns with a sweet and sour taste can stimulate saliva secretion and enhance the desire to eat.

Dietary adjustments during menopause should focus on nutrient density rather than quantity, ensuring 300 grams of dark vegetables, 200 grams of fruits, and moderate amounts of whole grains daily. It is recommended to split three meals into five to six small portions and drink a small amount of appetizer soup before each meal. If persistent loss of appetite is accompanied by a sudden drop in weight, it is necessary to investigate thyroid dysfunction or digestive system diseases. Maintaining moderate aerobic exercise such as brisk walking, swimming, etc. can not only promote gastrointestinal peristalsis, but also help maintain bone density and cardiovascular health. It is recommended to use cooking techniques such as stewing and stewing to preserve the original flavor of food and avoid excessive processing that can damage nutrients.