Understanding the Relationship Between Diet & Physical Fitness During Menopause
“Food can transform your health and it’s the same for hormones and the menopause transition”. Menopause, is a natural phase marking the end of a woman’s reproductive years, that brings about significant physiological changes. Diet and Nutrition is one powerful tool women have at their disposal to ease this transition. In this article let’s understand the essential role that diet and nutrition play in managing and promoting overall well-being in menopause stage.
Menopause is marked by the end of monthly menstruation (also known as a menstrual period or ‘period’) due to loss of ovarian follicular function. This means that the ovaries stop releasing eggs for fertilisation. Following the guidelines of a balanced diet reduces symptoms such as hot flashes, chills and night sweats and preserves health establishing a healthy eating schedule.
Role of Diet and Physical Fitness in Menopause
It is important to get enough nutrients by way of whole grains, protein, fruits, vegetables and healthy fats during menopause as these foods keep your body nourished and protect against age-related muscle loss, as well as reduce the risk of developing type 2 diabetes and heart diseases. During menopause, there is a decrease in estrogen and alterations in how your body metabolizes fats, so a balanced diet becomes especially important in lowering this risk of chronic diseases.
Regular physical activity can improve your overall mental well-being and help to manage psychological symptoms, such as anxiety or depression. Women in the menopausal stage should aim to be active daily and do moderate-intensity aerobic activities like brisk walking adding up to at least 150 minutes over a week. Furthermore, start with any new exercise routine slowly and listen to your body’s cues.
Symptoms of Menopause
- Irregular periods
- Vaginal dryness
- Hot flashes
- Chills
- Night sweats
- Sleep problems
- Mood changes
- Weight gain and slowed metabolism
- Thinning hair and dry skin
- Loss of breast fullness
Dietary Considerations During Menopausal Stage
- Include calcium and iron-rich foods such as sardines canned salmon, broccoli, legumes, lean red meat, poultry, fish, eggs, leafy green vegetables and nuts.
- Include lean protein sources such as grilled chicken, tuna, turkey, lean beef, tofu, lentils and beans.
- Add enough fiber to your diet. Include foods high in fiber, such as whole-grain bread, cereals, pasta, rice, fresh fruits and vegetables.
- Include plenty of fruits and vegetables such as asparagus, brussel sprouts and kale each day.
- Make sure to read nutrition labels to make the best choices for a healthy lifestyle.
- Hydrate well. Drink at least eight glasses of water every day.
- Read labels. Use the package label information to help yourself make the best choices for a healthy lifestyle.
- Avoid excessive consumption of high-fat foods such as fatty meats, whole milk, ice cream, cheese, baked goods and margarine.
- Use sugar and salt in moderation.
- Avoid smoked, salt-cured and charbroiled foods such as bacon, ham, sausage and beef jerky.
Menopause can be a difficult time for many women. Henceforth, the symptoms of perimenopause and menopause can be significantly reduced and made tolerable by achieving and maintaining a healthy nutritional status. Additionally, tending to both your nutritional and physical health is important during menopause. Therefore, be sure you’re getting all the right nutrients, keeping your body moving and seeking help when you need it.
References:
https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-
https://www.webmd.com/menopause/menopause-basics
https://www.healthline.com/nutrition/menopause-diet
