In menopause, hormonal activity diminishes and slows down the metabolism. In case of excessive weight gain during this phase it is good to correct the repairs by settling your incorrect eating habits by preferring a healthy and balanced diet. Let’s see how.
Menopause in the kitchen how to deal with it details
The World Menopause Day, established by the International Menopause Society in collaboration with the World Health Organization. This is an important opportunity to emphasize a subject that is still little dealt with to learn more about this condition and the changes that the body undergoes.
What is menopause?
The term menopause it literally means “lack of menstruation”: it is not a disease, but a physiological phase in the life of every woman that corresponds to the end of the fertile age. Menopause occurs when the ovary stops its activity (ovulatory and produces estrogen, the main female ovarian hormones), in fact all women have a set of oocytes which, over the years, are progressively reduced through ovulation monthly.
Menopause does not only mean an increase in the waistline but also a transition period in which the female body undergoes various changes as a result of the hormonal changes taking place and which should also be followed for this from a psychological and nutritional point of view. How it must evolve the power supply during this transit phase in which you are most fragile?
Metabolism and menopause
With the arrival and after menopause, the metabolism “slows down” and there is a physiological reduction of energy requirements (calories). However, this decrease in calorie expenditure is less than what is commonly thought: it generally ranges from 60 to 150 kcal per day and rarely exceeds 300 kcal per day. The weight gain of the woman can also be attributable to the persistence of sedentary lifestyle or the decrease in physical activity, due to slower rhythms in carrying out normal activities or due to depressive phenomena that increase laziness and can lead to “nibbling” between meals, especially by increasing the desire for sweet foods. If you have a strong desire for sweet foods, it is always good to talk to your doctor to check that this and other symptoms are not the indicator of an early stage depression.
Let’s see in detail what science says.
We remind you that it is not only a problem of an aesthetic nature, the excessive fat accumulated in this period is also a risk factor for various diseases, including cardiovascular ones.
Menopause at the table, what mistakes not to make to stay fit
With the right attention at the table (and at the supermarket), aproper nutrition and a little movement it is possible to stay in shape even in menopause and protect health. Like? Let’s see what is best to avoid and, on the contrary, to prefer, to live in health.
Menopause advice on diet and physical activity
In deciding what to eat in this phase to stay fit, the choice should fall on lean meats such as chicken and turkey without skin or veal, limiting the consumption of sausages and preserved meats instead. It is also advisable to increase the consumption of mainly blue fish very rich in omega-3 and omega-6.
I carbohydrates they are to be preserved, contrary to popular belief, with a focus on bread, pasta and cereals – preferably wholemeal – as well as fibers that increase the sense of satiety.
On the other hand, simple sugars (fructose, sucrose, glucose) must be limited, which cause an immediate rise in blood sugar and are also very difficult to metabolize.
Yes decided on unsaturated fats such as olive oil, blue fish, nuts such as almonds and walnuts. Instead, it should be limited to saturated products such as butter, cream, fatty cheeses.
The fruit and vegetables they must maintain a very important role in the diet, the rule of the five portions to be consumed during the day always applies. Especially if eaten fresh, they are important sources of vitamins and mineral salts, essential nutrients for the proper functioning of the body. Also remember to take at least 2 liters of water a day, eliminate frying and prefer steamed or grilled dishes instead.
Relying on an excellent nutritionist who can direct the diet to be taken – including the correct dosages and any supplements to be taken – is however the right choice to focus on. Instead, avoid doing it yourself to avoid making bad choices for your physical health and psychological well-being.