Menopause corresponds to the permanent cessation of menstruation naturally, without pathological interference, generally defined after 6 to 12 months without menstruation in women over 45 years of age.
During and after menopause, there are many changes that occur in a woman's body. During this period there is a reduction in muscle mass (lean mass) and a significant increase in adipose tissue (fat), especially in the abdominal region. In a way, these changes contribute to obesity and an increase in risk factors for various pathologies, such as cardiovascular diseases, dyslipidemia, high blood pressure and diabetes. Hot flashes, decreased sexual desire, discomfort when urinating, weakening of bones, anxiety, depression and mood changes are also common symptoms during menopause.
Calcium deficiency is the main consequence of menopause and can lead to osteoporosis. Increasing the consumption of milk and dairy products and even supplementing this nutrient helps to strengthen bones and prevent this disease.
After a certain age (in general, 45 years), deficiency of vitamin A, D and complex B is also common. Therefore, it is important to consume foods of animal origin such as meat, eggs, milk, cheese and yogurt and vegetables of dark green leaves, which are the main sources of these vitamins.
Avoiding excessive consumption of salt, fats and sugars reduces the possibility of diseases such as hypertension, high cholesterol and diabetes.
Practicing physical activity regularly is also important for controlling menopause symptoms. Keeping moving helps strengthen muscles, prevents excessive weight gain and helps minimize anxiety and depression.
Therefore, look for a nutritionist to check the need for dietary supplementation, as good nutrition and physical activity can be good allies in reducing the consequences of menopause, which are so uncomfortable for women.