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How to deal with menopause
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Menopause is a phase of major transformations in a woman's body, and dealing with these changes in a healthy way can have significant impacts on quality of life. According to nutritionist José Fernando Pereira Rodriguez, postgraduate in Sports Nutrition, weight gain is one of the most common changes during menopause, which often leads women to drastically reduce their food intake. This approach, however, can make the situation worse by accelerating the loss of muscle mass and, due to hormonal changes typical of the period, increasing fat accumulation.
Rodriguez explains that nutrition plays a fundamental role during this phase. “An unbalanced diet can worsen symptoms such as anxiety, mood swings, and intestinal problems, as well as negatively impact skin quality and other aspects of health”warns the specialist. He reinforces that habits such as excessive consumption of ultra-processed foods, rich in sugar and fat, as well as alcoholic beverages and coffee, contribute to inflammation in the body and worsen the symptoms of menopause.
Balanced diet, without extremism
One of the focuses of nutrition during this period is dietary guidance. “It is necessary to balance macronutrients such as carbohydrates, proteins and fats, as well as vitamins and minerals, to ensure that the body has the nutrients it needs to function properly.”explains Rodriguez. He highlights the importance of consuming quality carbohydrates, such as rice, potatoes and vegetables, avoiding extremely restrictive diets, which can lead to binge eating and harm the weight loss process and health in general.
Beyond food
Other lifestyle habits are crucial for well-being during menopause. Practicing physical exercises, especially strength and resistance exercises, helps prevent the loss of muscle mass and promotes functional independence. “Gym training, functional and impactful, is important to strengthen muscles, reduce the risk of complications and ensure a life with more quality, freedom and autonomy”advises the nutritionist.
Fernando Rodriguez also reinforces the importance of quality sleep and adequate hydration. “Sleeping well and having a good quality of sleep helps control symptoms such as hot flashes, irritability and mood changes. Furthermore, drinking 35 to 40 ml of water per kilogram of body weight per day is essential for the proper functioning of the body “he says.
Signs of menopause begin to appear up to 10 years before it sets in
Some signs to look out for that are not so obvious and would be interesting to pay attention to are:
– The woman loses the curves of her body, becoming more masculine
– Change in sleep pattern, losing sleep quality
– Change in mood and behavior, becoming more irritable, unstable, in some cases depressed
– Change in the menstrual cycle, becoming longer, lasting less, and with decreased volume
– Changes in skin, hair, nails and gastrointestinal tract
Supporting assets and supplementation
Supplementation can also be an important ally, but it must be personalized. “Supplements such as vitamin D, calcium and proteins are essential to prevent problems such as osteoporosis and sarcopenia, conditions common in menopause that affect muscle strength and bone density”says the doctor, who values the integrative approach.
– Vitamin D – support osteopenia and osteoporosis, mood stability, and hormonal balance
– Omega 3 – inflammation control
– Protein – prevent loss of lean mass and fat gain
– Calcium – bone protection
– Coenzyme Q10 – disposition, metabolism, mitochondrial health
– Ashwaganda – improves sleep quality and mood
– Phytoestrogens – control uncomfortable symptoms
He highlights that individualized assessment is essential to identify each woman's nutritional deficiencies and indicate the correct supplementation and even think about hormone replacement, which is usually the strategy with the best results and benefits for patients, if it can be done.
Prevention is always the best way
The drop in hormones can generate an increased risk of osteoporosis and cardiovascular diseases, such as stroke, heart attack and hypertension. To avoid these problems, it is extremely important to maintain your health, maintain healthy habits and monitor your health.
In terms of prevention, the nutritionist emphasizes the importance of adopting healthy habits before more serious problems arise. “Don't wait for overweight to become obesity or back pain to lead to surgery. Prevention will always be the best investment”he concludes.
Read also: Biological clock determines the best time to take medicine and exercise
How to deal with menopause
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How to deal with menopause