The increase in life expectancy has determined, among other things, the intensification of concerns regarding this normal stage in women’s lives. Especially in developed societies, women are encouraged to discuss menopause and its impact on health, to seek medical support to overcome the implications that the cessation of the menstrual cycle has both from a health point of view and from a professional point of view, social, of the quality of life in general. Learn more about Menopause and hormonal disorders and How to manage menopause symptoms and maintain professional performance
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Menopause clinic
At the same time, advanced medicine today offers treatment options and solutions for managing menopause symptoms, such as:
Hot flashes and night sweats Vaginal dryness Sleep disorders Decreased libido Mood swings Concentration problems Headaches.
Part of the doctors’ efforts are also concentrated in the area of counteracting the risk factors associated with menopause – cardiovascular risk, metabolic risk, etc. At the menopause clinic within the Medicover Mediplus Women’s Health Center, a team of doctors from various specialties provides advice and medical care specialized in the provision of health services for women in the menopause or pre-menopausal phase.
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The metabolism is “responsible” for the transformation of the food consumed into the energy the body needs to function. During menopause, the level of estrogen decreases, a hormone involved both in the functioning of the metabolism and in the regulation of energy consumption. In this context, women in during menopause, they burn less energy, which leads to excess weight.
The reduction in estrogen levels can cause the metabolism to slow down. A low metabolic rate causing the burning of a smaller number of calories at rest.
The transition to menopause is associated with weight gain from 2 to 2.5 kg on average, in 3 years. This weight gain is not different from that recorded in premenopausal women of the same age. At the same time, there is an increase in abdominal adiposity and a decrease in energy consumption; both explain the higher risk of metabolic syndrome and increases in cholesterol and triglycerides. Accumulation of fat, especially in the abdominal area, is also attributed to the low level of estrogen. Incidence metabolic syndrome increases substantially since perimenopause.
Deterioration of the metabolic profile through changes in blood lipid levels (high LDL cholesterol, low HDL cholesterol, increased triglycerides) the risk of atherosclerosis and cardiovascular diseases increases.
Undiagnosed and untreated, metabolic disorders negatively affect women’s health and quality of life.
Food that will help you go through menopause more easily
The changes occurring at the metabolic level in menopause and/or premenopause can be managed and kept under control through a healthy lifestyle, which includes, in addition to regular physical exercises, and a balanced diet and a moderate decrease in caloric intakesay specialized studies.
Learning good habits in everyday life can make menopause symptoms easier to tolerate. Hormonal replacement therapy for menopause is also an alternative, but it can only be administered on the doctor’s recommendation, and in some cases it is contraindicated, for example due to other health problems.
Hormonal changes favor weight gain. A menopausal woman who consumes the same number of calories as before the onset of menopause and maintains the same rhythm of physical activity, will still be able to notice that she has gained weight. It is advisable to consult a doctor with whom you can discuss the reduction of food portions. A nutritionist specialist can guide you to make correct food choices, which cover the nutritional needs, without influencing weight gain. It should also be taken into account that during menopause muscle mass decreases (muscles being high energy consumers), therefore the body will need a reduced amount of energy. Food portions are recommended to be adjusted according to this reality. Without adjusting food intake according to the degree of daily physical activity, excess weight appears. Thirty minutes of brisk walking, daily, could lead to the loss of 7 kg per year, reducing at the same time the risk of cardiovascular diseases. Starting with the age of approx. 35 years old, the loss of calcium from the bones begins. Estrogen losses specific to menopause increase this deficit calcium and more, favoring the occurrence of osteoporosis. It is recommended to eat a variety of foods, fruits, vegetables and vegetables rich in calcium. Try to ensure calcium intake through 2-3 portions of foods that contain calcium, such as: Dairy products – milk, yogurt, cheese and kefir Trout, sardines Beans Lentils Leafy vegetables – spinach, kale, broccoli and Brussels sprouts Tofu and soy products Hazelnuts, nuts and seeds – almonds, pecans, sesame and chia seeds Okra, figs.
Vitamin D is another essential vitamin for bone health, being necessary for calcium absorption. Vitamin D is produced naturally by the body by exposing the skin to ultraviolet rays (UVB) from the sun. In addition to vitamin D food supplements, it is also found in foods such as: Fatty fish Some types of mushrooms Red meat Fortified herbal drinks (soy or oats) Fortified cereals Eggs (yolk). Considering the fact that menopause increases the risk of developing cardiovascular diseases, it is recommended to adopt a diet that: Limits saturated fats in favor of unsaturated ones Include meals containing beans or legumes at least once or twice a week Include snacks with nuts and seeds – at least four to five portions of nuts , seeds and unsalted legumes per week. Reduce your intake of refined sugars, such as sweets, cakes and soft drinks, including tea. Reduce salt, including avoiding processed foods such as ready meals, soups and sauces and limiting salty snacks. Include the consumption of at least 2 portions of fish per week, one of which should be rich in omega-3 fats. The fatty fish category includes canned sardines, mackerel, salmon, trout and herring. Include fruits and vegetables rich in vitamins, minerals, fibers and other nutrients. 5 per day are indicated, of different colors, ideally fresh, but frozen, canned or dried are also fine. Include foods rich in fiber, such as whole-wheat bread, rich breakfast cereals and brown rice. Oats, whole grains and bread, but also vegetables such as lentils, chickpeas and beans are excellent sources of fiber.
Menopause is a natural stage of life, but it can be as demanding as any period of transition and transformation. Know your body, take care of yourself and don’t hesitate to ask for the support of specialists.
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2023-11-10 12:22:30
#Menopause #slowing #metabolism #nutrition
