Speaking about diet therapy, it is important to distinguish between perimenopause and menopause. Perimenopause comes from the Greek word peri (“close”), men (“moon”), and pain (“stop”) – describes a natural hormonal transition that occurs over the years leading to menopause, and ends 12 months after the last month.
Even in the fiftieth year of the life of a woman, there is a pound repair. The biggest cause for this is hormones. Given that in perimenopause there is a change in the level of progesterone hormone (which decreases) and estrogen that is subject to fluctuation.
Estrogen is responsible for a wide range of physiological functions in the body. First of all, it stimulates the development of female sexual characteristics, and in cooperation with progesterone regulates the menstrual cycle and pregnancy.
Unbalanced nutrition, poor physical activity, and emotional stress can increase the symptoms of unstable menstrual cycles, heat waves, night sweats, headaches, irritability, anxiety, emotional lability, weakening of concentration, forgetfulness, loss of libido.
That is why it is an important diet and it is a great input in that period. The second reason for getting pounds during menopause is the slowing down of metabolism as a result of aging. As we grow older, our body needs more time to deal with calories.
What to eat then?
Some general advice might be that diet during menopause needs to be healthy and varied. The foods recommended for these ages are unprocessed fresh foods. These are integral crayfish, fruit, vegetables, fruit, fish and fish products, and occasionally eggs. All these are foods that help maintain an adequate body mass. There are still dainty and low-fat dairy products.
Foods that are desirable to limit are those rich in simple carbohydrates such as white flour or white sugar and fat such as fatty meat, meat products, whole milk, and dairy products.
Many fruit and vegetable ingredients have antioxidant activity. Antioxidants play an important role in the fight against oxidative damage caused by free radicals.
Cereals are a source of complex carbohydrates, some essential amino acids, vitamin B groups, and strong vitamin E antioxidants. Also, integral grains are a source of magnesium.
It is also very important and the way how to food preparation. The food prepared by cooking, cooking on a parlor, roasting, on the grill is properly prepared. Burning and adding large amounts of fat is best forgotten.
- Fish should be entered at least twice a week. It is very important because it contains polyunsaturated fatty acids which stem or disease of cardiovascular disease. It also contains omega-3 fatty acids (docosahexaenoic and eicosapentaenoic, DHA and EPA), which have a beneficial effect on the body’s health in menopause. These fatty acids prevent excessive blood clotting.
- Liquid-The minimum water intake per day should be 2 liters. Choose freshly squeezed juice of your choice and this will be an additional input of energy and vitamins. Dehydration can exacerbate the symptoms of heat waves or headaches. That’s why we can use a variety of herbal teas that can further boost metabolism.
- Foods rich in proteins-Meat, fish, eggs, and milk and dairy products are foods that are the source of high-value proteins. These foods contain zinc, a mineral substance that strengthens immunity and helps regenerate the skin, or preserving collagen. Milk, yogurt, and related fermented milkshakes are an excellent source of easy-to-use calcium, magnesium, and some vitamin B groups. Yogurt and sour milk are easier to digest than regular milk.
- Calcium and sunburn (vitamin D)- The recommended daily dose of calcium is 700mg. The best sources of this essential bone mineral are milk products (milk, yogurt, cheese), sesame seeds, fish that can be eaten with bones (smaller sardines, lilies of the America), dry figs. For vitamin D, it is interesting that, under the influence of the sun’s rays and with the right nutrition, vitamin D is produced in the organism from the cholesterol. What is important to note is that vitamin D is essential for the quality absorption of calcium.
- Soy-Soy contains phytoestrogens, estrogen-like herbal components that can alleviate menopausal symptoms. Also, protect against some health problems that accompany menopause. Act as protection against bone loss, where menopausal women are particularly exposed.
Tips to Avoid Excessive Bodyweight
A Healthy and natural diet in menopause can be a way of preventing obesity, but you also need to be physically active. The daily walk would be enough to reflect the musculature. Because at this stage the weight of the bones is reduced, so it is inconceivable that some of the bigger physical activities are being done.
At the same time, there is a decrease in muscle mass. Increasing fat deposits in relation to muscle mass results in a slowing down of metabolism or decreased calorie consumption, which consequently ends with weight gain.
That’s why the best strategy is to adopt proper nutrition habits and have enough physical activity. Such an approach will enable the maintenance of adequate body mass and the prevention of many diseases.