Discover how to eat during menopause!

Menopause or climacteric is a transition stage between 40 and 50 years of a woman’s life in which there is a reduction in the production of female sex hormones. It usually manifests itself with an irregular menstrual cycle, sometimes without ovulation until there comes a time when menstruation disappears, as does reproductive capacity. If you are wondering how to eat during menopause, we can help you. The symptoms that occur during this stage can have psychological and physical consequences, since a series of physiological changes usually occur due to the lack of estrogen, such as sweating, hot flashes, irritability, vaginal dryness, anxiety, etc. In addition, changes in body composition are also evident since there is usually an increase in fat mass and a decrease in muscle mass. Leading to weight gain. During menopause, the risk of suffering from cardiovascular diseases also increases, since risk factors such as hypercholesterolemia, diabetes or high blood pressure may appear. The risk of osteoporosis also increases, given that at this stage, and due to the decrease in female sex hormones, bone decalcification occurs with serious repercussions, since the risk of bone fractures increases. Diet will be key in preventing these risk factors. But above all, it will be from the first stages of life. Objective: reduce risk factors Cardiovascular diseases During menopause many women experience an increase in total cholesterol, as well as a decrease in HDL cholesterol (good cholesterol). Which d leaves women unprotected against cardiovascular diseases. We must not forget that a high HDL level is a protective factor against cardiovascular diseases. That is why at this age the rate of heart attacks between men and women is equal. During this stage it is also very common to observe an increase in blood pressure. To reduce the risk of cardiovascular diseases, it is important to take into account Reduce the consumption of saturated fats, trans fats and cholesterol (present especially in meats and derivatives) Increase the consumption of unsaturated fats (olive oils, sunflower oils, margarine, nuts, oily fish). Reduce weight if you are overweight or obese. Control the amount of salt in the diet. Perform moderate physical activity. The risk of osteoporosis is also increased during this stage of life, and here prevention during adolescence is essential since half of the bone capital is acquired at this stage. To achieve this, the provision of calcium and vitamin D, both in adolescence and in adulthood, will be key to reaching menopause with strong bones that are capable of supporting the bone decalcification characteristic of this stage. Thus, dairy products will be key in the context of a varied and balanced diet for an adequate supply of calcium. Some tips to improve calcium absorption are: Ensure the presence of vitamin D in the diet, as it helps calcium absorption. Exposing yourself to the sun’s rays, always with protection, avoiding the hours of greatest sunshine and for a moderate amount of time, helps the body’s synthesis of vitamin D. Avoid excess phytates, present in the bran of cereals, since they trap calcium and do not allow it to be absorbed. po For this reason, it is important not to eat dairy products and whole grains at the same meal. Reduce the consumption of proteins of animal origin. This is because an excess of protein in the diet favors bone decalcification. The current diet is excessive in protein, and by reducing the size of the portions of these foods we can already reduce their contribution (especially meat, which we abuse). Avoid tobacco and alcohol. Physical activity helps fix calcium to the bones. So it will be important to get into the habit of moving more. Always within the physical capabilities of each one.