What is Sarcopenia and why is it a Concern in Menopause?
Sarcopenia is the natural, progressive loss of muscle mass and strength. While it may begin around the age of 30, its effects become much more noticeable after the age of 50.
When muscle mass decreases, the body tends to accumulate excess fat, especially around the abdominal area, which further increases health risks.
In women, menopause accelerates this process, since estrogen — a hormone that protects both muscles and bones — drops significantly. This may lead to:
greater fatigue,
loss of muscle firmness,
slower metabolism (facilitating abdominal fat gain),
increased risk of falls and fractures.
The good news is that with the right nutrition and physical activity, it is possible to delay or even reverse part of this muscle loss. And this is where seeds come in, as powerful allies in preserving strength and vitality.
flaxseed Benefits
Hormone- and Muscle-Friendly Heroines
Nutrients and Benefits
Flaxseed is rich in lignans, plant compounds that act as gentle phytoestrogens and also provide omega-3s, fiber, and antioxidants. Its antioxidant activity links to muscle ATP metabolism. These lignans can help reduce menopausal symptoms such as hot flashes and depression, as well as aid in heart health and blood sugar control. It improves bowel function, increases satiety, and prevents weight gain.
Pumpkin (Pepita) Seeds The Mineral Powerhouses
Nutrients & Benefits
Often called pepitas, pumpkin seeds are rich in magnesium and zinc, essential for muscle contraction and hormonal balance, along with protein, fiber, and antioxidants.
They support satiety, metabolism, healthy blood sugar, and heart health and may help protect against chronic disease
How to Use
Enjoy a small handful (approximately 30 g) as a snack, or add crunch to salads or soups nutritious and satisfying!
Sesame Nature’s Calcium and Antioxidant Source
Nutrients & Benefits
Sesame seeds are densely packed with calcium, phosphorus, magnesium, proteins, and antioxidants. They promote bone and muscle health, combat oxidative damage, and help maintain youthful, resilient cells.
Antioxidants help counteract age-related cellular wear-and-tear.
How to Use
Sprinkle over salads, blend into baked goods, or use as a delicious tahini spread
Nutrients & Benefits
Sesame seeds are densely packed with calcium, phosphorus, magnesium, proteins, and antioxidants. They promote bone and muscle health, combat oxidative damage, and help maintain youthful, resilient cells.
Antioxidants help counteract age-related cellular wear-and-tear.
How to Use
Sprinkle over salads, blend into baked goods, or use as a delicious tahini spread (“sesame paste”).
Sunflower Seeds Youthful Vitality in a Bite
Nutrients & Benefits
Sunflower seeds are one of the richest plant-based sources of vitamin E, a potent antioxidant that protects muscle cells from aging. They also contain selenium, which aids thyroid function critical for energy and metabolism.
How to Use
Add 1–2 tablespoons to granola, salads, or enjoy as a crunchy snack.
Conclusion
Sarcopenia is one of the major challenges of aging, especially for women during menopause. Muscle loss not only reduces strength and mobility but also contributes to fat accumulation, metabolic changes, and a higher risk of falls and fractures.
The good news is that nutrition can play a key role in preventing and managing this process. Seeds, though small in size, are nutrient-dense powerhouses rich in protein, fiber, minerals, antioxidants, and healthy fats all of which support muscle preservation, bone health, and sustained energy.
When combined with an active lifestyle and regular strength training, seeds become a simple yet powerful tool to promote healthy aging, hormonal balance, and long-lasting vitality
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References
McCann SE et al. Enterolignan Production in a Flaxseed Intervention Study in Postmenopausal US Women … Nutrients. 2021;13(3):919.
Randomized controlled trial, Toronto, Canada: 15 g ground flaxseed daily → increased enterolignans and altered estrogen metabolism.
Researched and written by: Dr. Vilma Mendonça – Pharmacist
