Every day, thousands of women throughout the world are impacted by the transition from perimenopause to post-menopause. Weight gain, weariness, changes in digestion, muscle loss, and osteoporosis are some of the symptoms of menopause that can be mitigated by lifestyle choices, including what you eat. Healthy eating can help reduce the symptoms of menopause while your body is undergoing these hormonal changes. Continue reading to discover how making a few dietary changes before, during, and after menopause can have a positive impact.
Menopause Defined
Menstruation ends when a woman reaches menopause, according to the Mayo Clinic. The female body undergoes fluctuating hormone levels during perimenopause and menopause. Hormones are chemical messengers in the body. The majority of bodily tissues, including the heart and brain, have oestrogen receptors, and oestrogen levels drop the following menopause. Physical and psychological symptoms result from fluctuating and subsequently dropping oestrogen levels. Perimenopause can continue up to 10 years and typically starts in a woman's 40s. Many women go through alterations in their menstrual cycle during this time. When a woman misses her period for 12 consecutive months without a medical or pregnancy-related reason, she is deemed post-menopausal.
Diet and Menopause
In order to maintain your health and feel your best for the rest of your life, nutrition is crucial both during perimenopause and after menopause. This is because a decrease in oestrogen has a variety of negative effects on your health. For instance, reduced oestrogen levels raise the risk of osteoporosis (brittle bones), thus it's crucial to eat foods like calcium, vitamin D, protein, magnesium, and potassium that support bone health. Some women may also experience greater LDL levels during menopause, which is a risk factor for heart disease. As a result, it is advised to follow a diet that is high in fibre and low in saturated fat.
Men often gain weight in their 40s and 50s, thus a woman's weight increase is most likely the result of hormonal changes, decreased physical activity, a loss of muscle mass, and maybe consuming more calories than she needs. Belly-friendly weight gain during perimenopause. Women who have never acquired weight there may be really surprised by the fact that the abdomen region is where most weight gain occurs at this stage of life.
For eating healthy throughout menopause, the Menopause Diet outlines five fundamental ideas.
Eat in accordance with your body's natural schedule. When you eat matters because our bodies are controlled by natural body rhythms that have an impact on our health. We advise consuming more calories at breakfast and lunch when your body can use them more effectively.
Emphasize plant-based foods. Healthy fats, fibre, vitamins, minerals, and phytonutrients are frequently included in diets high in plants, which can lower blood pressure and LDL cholesterol (the "bad cholesterol"), lower the risk of type 2 diabetes, and support a healthy weight. However, diets high in plants can still include items from animals.
Reduce carbohydrates while increasing protein. According to research, a large number of menopausal women do not get enough protein. The Menopause Diet contains less carbohydrate and more protein than is normally recommended for women over 50 based on scientific research.
We must consider how to balance calories over time since our metabolism slows as we age. You must generate a calorie deficit if you want to lose weight. You are not required to track every calorie, though.
Regular (almost daily) exercise helps you keep your muscles and bones strong, lowers your chances of cancer and type 2 diabetes, and does so much more. Experts advise mixing strength training with aerobic activity.
