Best Diet During Menopause: When does menopause begin? When do the first signs become noticeable? How long does menopause last?
Menopause begins in women over the age of 50 and this causes both physical and hormonal changes. Hence, it is necessary to adapt your routine and diet to these changes that are affecting your body.
Next, we’re going to talk about dieting during menopause.
Menopause: When Does it Start?
Menopause is a period of time that sooner or later affects all women. It determines the end of their fertility and the beginning of a new phase of life.
The menopause in women describes the phase in which the hormonal interplay changes. This transition from full sexual maturity to old age (senium) extends over several years and is divided into three sections.
Doctors refer to these as pre-, peri- and post-menopause. Colloquially, the term menopause generally refers to the peri- and postmenopause.
When is a Woman in Premenopause?
The premenopause begins around the age of 40: the ovaries work increasingly more slowly, the production of female sex hormones, especially estrogen and the corpus luteum hormone (progesterone), begins to decline and fertility decreases.
Possible signs of premenopause are irregular, excessive or prolonged periods as well as increased symptoms before menstruation ( headache, breast tenderness, water retention and irritability).
If the ovaries stop working before the age of 40, one speaks of premature menopause ( Climacterium praecox ).
When Does a Woman Go Into Perimenopause?
Perimenopause refers to the years immediately before and the year after the last menstrual period. It starts at 47 on average and lasts about four years.
One year after the last menstrual period, the menopause, it is replaced by the postmenopause. This means that menopause usually occurs around the age of 50. There are differences, however.
For example, heavy smokers have their last menstrual period on average around two years earlier. Accordingly, their perimenopause ends earlier.
Symptoms of this period of menopause are also disorders of the menstrual cycle (up to and including menopause). Follicles with fertilizable egg cells no longer mature in the ovaries, and ovulation is becoming increasingly rare.
The ovaries therefore produce less and less estrogen and progesterone. Menopausal symptoms such as hot flashes, sweats and insomnia are typical consequences.
Menopause: When Does a Woman Go Into Postmenopause?
This last phase of menopause begins twelve months after the last menstrual period, known as menopause. The production of estrogen and progesterone has now bottomed out. In addition to the perimenopause symptoms that usually persist, there are often other complaints such as dry skin and mucous membranes, back pain and joint pain.
Often times, osteoporosis develops. Some women now also suffer from hair loss and / or hair growth on the face ( female beard ): The reason for this is a relative excess of the male sex hormone testosterone.
Menopause: How Long Do They Last?
The hormonal change takes several years, although there are great individual differences. Between the ages of 60 and 65, the senium (“older age”) replaces menopause.
Emotionally, too, the duration of menopause varies for many women: the point at which a woman thinks she is going through menopause often depends on the extent of the symptoms.
Some perceive the last menstrual period as the start of the menopause – even if, from a medical point of view, it started long before that.
Every Woman is Unique:
In some women, the body goes through a lot of changes until it finally stabilizes. In contrast, menopause can go unnoticed in other women .
There are many symptoms and they can appear in different ways with varying degrees of intensity.
Most typical are the usual hot flashes that occur at unexpected moments.
This includes many others such as mood swings, vaginal dryness, or weight gain.
In any case, it is clear that menopause is a phase of life where you need to pamper yourself more than usual. It is important to lead a healthy lifestyle and consume foods that make this process easier.
Don’t forget that menopause is one of the most important changes at all levels that a woman will experience throughout her life.
Best Diet During Menopause:
Foods You Should Eat In The Diet:
The diet during menopause should be different than usual. The body is facing many changes and it is therefore necessary to give it the nutrients it needs.
There is no need to make a radical change in terms of food, you just need to add certain foods or eat more frequently.
It makes sense to include the following Best diet during menopause:
- Calcium: Osteoporosis often occurs after menopause. The bones begin to wear out, become more brittle and can also lead to pain and mobility restrictions. Foods rich in calcium help strengthen the bone system, so it is important to consume them on a daily basis.
Iron: Women often suffer from anemia during menopause. Irregular periods can lead to greater blood loss and ultimately lead to anemia. To combat anemia, you can incorporate iron-rich foods like sardines or lentils into your diet. Another option is to take iron tablets prescribed by your family doctor. For capsules, these should be taken with juice or other acidic foods to facilitate assimilation.
Liquids: Fluid retention is common during menopause. Therefore, it is advisable to increase your fluid intake to avoid these problems. If drinking the recommended eight cups of water a day is difficult, increase your hydration by drinking tea throughout the day.
- Fiber: Digestive problems and excess fat are other problems that can occur during menopause. To combat them, it is beneficial to consume fiber. It is very easy to incorporate these into your daily diet of grains, fruits and vegetables, etc.
Aside from eating consciously, there are many other changes that you can incorporate into your everyday life.
They all contribute to a better quality of life and help to make menopause more bearable. Some of the changes we suggest are as follows:
- Exercise For an Hour a Day: We are becoming more sedentary and we must remember that daily exercise is important to keep us in shape. Exercise is particularly important during menopause. For this reason, you should exercise regularly. Start with a regular walk and take a walk with a companion to make it more comfortable so that you don’t give up on your new routine. Soon you will find that you are also feeling more agile and lighter.
- Share Your Experiences: Menopause is a process that usually takes place in silence. It seems that women have to dress it up or not speak openly about the subject. Discuss your feelings with your friends, do some research, and see your doctor if necessary. Do not forget that it is a normal process and sooner or later all women will go through it.