WHAT IS MENOPAUSE
Menopause is a natural event that occurs in women when the body begins to reduce the production of hormones (estrogen, progesterone, testosterone) related to reproduction, resulting in the permanent cessation of ovulation and menstruation. Before menopause, a woman goes through the climacteric period. Then, various changes occur in her body, which gives the first signs and indications that menopause is approaching. The symptoms are the same as those of menopause, with the difference that the woman experiences disturbances in her period, which presents imbalances. A total of 12 months must pass before the end of menstruation is signaled and it usually occurs between the ages of 45 – 55 years, while in Greece the average age of menopause is 51 years.
WHAT FACTORS AFFECT THE AGE OF MENOPAUSE
The factors that influence the age of menopause in a woman are many and depend on many things. Heredity is one of them, but it does not completely determine the age of menopause. An important factor is the woman’s lifestyle. Women who smoke have earlier menopause, while on the contrary, women who eat properly and maintain a normal weight enter menopause later. In fact, the latter usually have mild or no menopausal symptoms. Stress also seems to play a very important role in the cessation of menstruation.
The transition that marks the end of menstruation in a woman occurs gradually. The three stages of this process are as follows:
Main symptoms of menopause:
• Decrease in basal metabolism
• Increase in fat and fat displacement in the abdominal area (increase in visceral fat).
• Increased cholesterol and blood sugar
• Increased blood pressure
• Hair loss, dry skin
• Decreased bone mass, osteopenia – osteoporosis
• Hot flashes and heavy sweating
• Intense emotional swings
• Difficulty concentrating and memory impairment
• Vaginal dryness problems
Menopause and diet
As a woman approaches the end of her reproductive life and during menopause, choosing the right foods can reduce or even prevent some of her unpleasant symptoms. The earlier the necessary changes in diet are made, the smoother the woman will experience menopause.
The menopause diet must therefore be balanced, healthy and nutritious in order to contribute to the greatest extent possible to the prevention of various problems and complications, such as cardiovascular diseases or osteoporosis. Suggestions for avoiding the above problems are as follows:
Weight Maintenance: Since a woman’s metabolism decreases in this phase, there should be a slight reduction in calorie intake compared to the previous stage of life and an increase in movement in order to maintain energy balance and consequently maintain body weight within normal limits.
Reduction of fluid retention and edema: By reducing sodium intake, we also reduce fluid retention. Sodium is found in salt, so we reduce table salt when cooking and avoid foods with a lot of salt such as cold cuts, cheeses and packaged ready-made foods.
Maintaining good skeletal health: Calcium loss increases during menopause, due to low estrogen levels. For this reason, we introduce foods rich in calcium and vitamin D into our diets, in order to maintain bone quality and density. Most organizations recommend the use of supplements at this stage of life for bone health.
https://co-metabolism.gr/en/osteoporosis/
Improving lipid profile – Reducing cholesterol levels: To reduce cholesterol levels, we reduce the intake of saturated fats and increase the intake of “good” fats, ω3 and ω6 fatty acids (vegetable oils, fish, nuts). We choose low-fat dairy products, reduce the intake of animal fat, processed and ready-made foods. We replace processed flours with whole grain products and consume legumes more often. In particular, oat and barley products are particularly beneficial, as they contain beta-glucans that can reduce total and bad cholesterol.
https://co-metabolism.gr/en/cholesterol/
Improving glycemic control – Stable blood sugar levels: Small and frequent meals (every 3 – 4 hours) help maintain stable blood sugar levels. A diet rich in fresh fruits and vegetables, whole grains and low glycemic index carbohydrates is recommended. We take care to cover our daily protein needs, especially high biological value protein, in order to protect ourselves from muscle mass loss.
Physical exercise: At the same time, emphasis should be placed on increasing physical activity, which contributes not only to regulating body weight, but also to improving certain indicators of the occurrence of chronic diseases (regulation of the lipid profile). The type of exercise recommended for this period of life is both moderate-intensity aerobic exercise and resistance/weight training, which seems to favor the maintenance of healthy bone density. Women who exercise systematically experience mild vasomotor symptoms and much better sleep quality. The endorphins produced during exercise help control stress and improve mood. At the same time, these women better regulate their body weight, which in turn helps reduce hot flashes and increase bone density.
In conclusion, this hormonal change is a normal phase of life and affects each woman differently. The approach must therefore be individualized and always be done with the proper guidance of her doctor and dietitian. With the appropriate psychosomatic guidance of the menopausal woman, this period of her life can remain creative, full of health and emotional fulfillment.
SOURCES
National Institute on Aeging. Menopause, Time for a change. National Institutes of Health & U.S. Department of Health & Human Services
Wellman, N.S., 2007. Prevention, prevention, prevention: nutrition for successful aging. Journal of the American Dietetic Association
