During the perimenopause and menopause women increase their weight an average of 7 kilos and, at least half of this excess is concentrated in the abdominal area, according to a study by the European Medical Institute of Obesity (IMEO) based on a sample of 126 women between 45 and 54 years old, on the occasion of International Obesity Day. Women.
The study supervisor and IMEO spokesperson, Rubén Bravo, has pointed out that “the migration of fat in women towards the waist is related to a higher incidence of diabetes, hypertension, overweight and obesity at this stage”. In addition, they have added that it is not encouraging that in Spain 4 out of 10 women experience problems of overweight and obesity and that as their age increases, this tendency is accentuated.
Compared to men, they begin to gain kilos at a rate of approximately 0.5 kilos per year from the age of 35. On the other hand, women do not suffer this deterioration until perimenopause begins, usually between the ages of 45 and 50.
According to Bravo, From the age of 45, women begin to lose part of their muscle mass, something that is “essential to maintain at any age” as it is responsible for 70 percent of daily caloric intake.
In this way, the recommendation that this institute gives is to go to a nutritionist specialized in menopause, since a diet is needed to maintain this muscle mass that uses proteins and reduces certain carbohydrates that are high in refined flours and saturated fats. .
Diet changes to better cope with this stage
So that women can maintain the line and face this stage with vitality, this institute has also recommended that women change their diet and have adequate natural supplementation.
The cessation of menstruation unleashes hormonal changes related to the production of estrogens and progesterone, since these two hormones have a cardioprotective role and influence the metabolism of bones, muscles and skin, in addition to their sexual and reproductive functions.
Besides, its effect on the brain partly determines the behavior of women and its deficit leads to symptoms that are manifested on a physical, psychological and emotional level.
The contribution of calcium and vitamin D is fundamental due to the tendency of bone to demineralize after the cessation of estrogen production. In this way, the IMEO points out that to prevent osteoporosis it is necessary to increase the consumption of foods rich in calcium such as skimmed dairy products, oily fish such as salmon and green leafy vegetables.
For this reason, they have pointed out thatCalcium-enriched foods won’t help if they contain 0 percent fatsince without fat-soluble vitamin D, calcium will not be absorbed, nor will it be fixed in the bone.
Some foods that decrease the intestinal absorption of calcium are those rich in phosphorus, such as red meat, game meat, sausages or carbonated drinks. Also stimulants such as caffeine, theine, alcohol or excess salt favor the loss of calcium through urine.
Thus, the IMEO recommends reducing the consumption of saturated fats present in full-fat dairy products, fatty meats, fatty sausages, pastries, sauces or ‘snacks’ to prevent cholesterol rises, in addition to drinking at least 2 liters of water a day and the consumption of antioxidant vitamins and minerals such as vitamin A, vitamin C, selenium, zinc or carotenes to slow down the oxidative processes that lead to cell aging.
Natural treatments to make menopause more bearable
Hormone replacement treatment is often recommended to compensate for the lack of estrogen. Even so, the IMEO experts have suggested opting for nutritional therapy combined with phytotherapy that can help correct the hormonal deficit.
Among some of the most widely used natural remedies in menopause are the Omega 3, which helps reduce hot flashes during menopause; and hops, which with its antioxidant, anti-inflammatory and cardioprotective power are used in many medicinal products to prevent diseases related to cell aging.
On the other hand, they have also highlighted Black Cohosh, which has a hormonal regulating effect and acts as a sedative against anxiety and nervous tension. In addition, in 80 percent of cases it can relieve hot flashes and improve menopausal symptoms.
Andean Maca helps reduce fatigue, depression and especially the lack of sexual desire; Dong Quai is widely used in female hormonal problems, although it is contraindicated in cases of hypertension.
Finally, Evening Primrose Oil relieves some symptoms of menopause, such as hot flashes, dry mucous membranes and fluid retention; and isoflavones also help reduce hot flashes, fatigue, night sweats or changes in mood.