Menopause, a major transition in a woman's life, brings its share of physiological and hormonal challenges. Faced with these changes, a balanced diet and regular exercise become essential pillars for maintaining health and well-being. Learn more about the crucial role of these two factors during menopause, and discover tips for navigating this stage of life with vitality and serenity.
Maintaining a balanced diet during menopause
The importance of a balanced diet
During menopause, a balanced diet is crucial for several reasons:
- Maintaining a healthy weight: With menopause, many women tend to gain weight, mainly due to hormonal fluctuations and metabolic changes. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help maintain a healthy weight by providing essential nutrients while limiting empty calories from processed and high-fat foods.
- Supports heart health: The risk of cardiovascular disease increases after menopause due to decreased estrogen levels. A balanced diet low in saturated fat and cholesterol can help reduce the risk of heart disease by maintaining healthy cholesterol and blood pressure levels.
- Osteoporosis prevention: Menopause is also associated with increased bone loss, which increases the risk of osteoporosis and fractures. A diet rich in calcium and vitamin D, combined with regular physical activity, can help strengthen bones and prevent bone loss.
- Managing menopause symptoms: Some foods can worsen menopausal symptoms, such as hot flashes and mood swings, while others can alleviate them. For example, studies suggest that eating foods rich in phytoestrogens, such as soy, may help reduce hot flashes in some postmenopausal women.
- Mental health support: A balanced diet can also impact mental health during menopause. Studies have shown that certain nutrients, such as omega-3 fatty acids found in oily fish, can help reduce symptoms of depression and anxiety.
Foods to favor
During menopause, there are certain foods to favor to maintain your health and reduce the symptoms associated with this period of transition:
- Calcium-rich foods : These help maintain bone health during menopause. These include low-fat or fat-free dairy products, tofu, almonds, and green leafy vegetables like broccoli and kale.
- Foods rich in vitamin D : this vitamin helps with the absorption of calcium, and is therefore essential for bone health. We think of salmon, tuna, eggs, or even fortified products.
- High-fiber foods: Fiber helps regulate bowel movements and prevent constipation (a common menopause problem). Choose high-fiber foods like fruits, vegetables, legumes, whole grains, and nuts.
- Foods rich in omega-3 fatty acids: Omega-3 fatty acids can help reduce inflammation and support cardiovascular and brain health. Find them in oily fish, as well as flaxseeds, walnuts, and flaxseed oil.
Staying Fit During Menopause
The role of exercise
Regular exercise is extremely important during menopause. There are several reasons for this:
- Cardiovascular health: At menopause, estrogen levels decrease, which can lead to an increased risk of cardiovascular disease. Regular exercise helps reduce this risk by strengthening the heart, improving blood circulation, and maintaining healthy cholesterol and blood pressure levels.
- Weight maintenance: Hormonal changes associated with menopause can lead to weight gain, especially around the waist. Regular exercise can help control weight by burning extra calories, increasing metabolism, and promoting body fat loss.
- Osteoporosis prevention: Menopause is also associated with increased bone loss, which increases the risk of osteoporosis and fractures. Strength and weight training, as well as moderate-impact exercises such as walking and running, can help strengthen bones and prevent bone loss.
- Reduced menopause symptoms: Regular exercise can also help alleviate menopause symptoms such as hot flashes, sleep disturbances, anxiety and depression. Exercise releases endorphins, feel-good hormones, which can help improve mood and reduce stress.
- Improved quality of life: In addition to its many physical health benefits, regular exercise can improve overall quality of life during menopause. It can increase energy, improve sleep quality, boost self-confidence, and promote a general sense of well-being.
Some examples of physical activities
Here are some examples of beneficial physical activities during menopause to help maintain your health and well-being:
- Brisk walking: This is a great cardiovascular activity that can be done almost anywhere, whether outdoors or on a treadmill. Aim to walk for at least 30 minutes a day, most days of the week.
- Swimming: This is a low-impact exercise that works all major muscle groups and improves heart and lung health. Try to swim 20 to 30 minutes several times a week.
- Yoga: It is beneficial for flexibility, strength, balance and stress management. Yoga poses can be adapted to suit all fitness levels. Practice yoga regularly to improve your overall well-being.
- Strength training: This type of training, including using free weights, weight machines, or body weight, is important for maintaining muscle mass and bone density during menopause. Aim to do muscle-strengthening exercises two to three times a week.
- Cycling: This is a great way to improve cardiovascular health, strengthen leg muscles, and burn calories. Whether outdoors or on a stationary bike, try to cycle for at least 30 minutes at a time, several times a week.
- Pilates: This system of exercises that focuses on strengthening deep muscles, especially those of the core and stabilizing muscles, can help improve posture, flexibility and core strength.
- Dancing: This is a fun way to exercise that can help improve coordination, flexibility, and heart health. Whether it’s taking a dance class or dancing at home to your favorite music, moving to the beat of music can be very beneficial.
Conclusion
In conclusion, the importance of balanced nutrition and exercise during menopause cannot be underestimated. Both play a vital role in managing the symptoms associated with this transition, while promoting better overall health and an increased quality of life. Adopt healthy eating habits and incorporate a variety of physical activities into your daily routine to approach menopause with confidence and energy.
