Menopause affects every woman. This is the period during which a woman's body goes through a series of changes and symptoms caused by hormonal changes. They herald the end of a woman's fertile period. It is a difficult time for many women. How to deal with it and what can be done to avoid the negative effects of menopause? All these questions were answered by Michał Wrzosek - clinical dietitian and personal trainer.
Ewelina Celejewska: Menopause is a special state that awaits every woman. So what is worth knowing about it?
Michał Wrzosek:Menopause (or menopause or menopause) is a natural stage in the life of every woman. This term denotescomplete cessation of menstruation due to the cessation of the reproductive function of the ovaries . In practice, this means the last period, after which there has been no more bleeding for 12 months. According to many sources, menopause usually occurs between the ages of 44 and 56 of a woman. The production of sex hormones, i.e. estrogen and progesterone, in the ovaries gradually declines. On the other hand, the production of testosterone is increased and this is what causes all these changes in the woman's body.
The age at which menopause will occur is programmed from the very beginning of a woman's life. It depends on the number of follicles in the ovaries. Most often, a daughter will experience menopause at a similar age to her mother. There is also the belief that the later you start menstruating, the sooner you start menopause. Of course, lifestyle influences to a large extent when the menopause occurs.
When does menopause appear and what are the symptoms?
The first symptoms of menopause usually appeararound the age of 47 and last 4 years.The manifestation of menopause differently for each woman. There may be different symptoms with varying intensity and frequency. However, most often ladies complain about, inter alia, hot flushes, increased sweating, insomnia, sleep disturbances, fatigue, headache or dizziness, problems with the reproductive and urinary system, weight gain and an increase in the proportion and distribution of fat tissue, dryness and sagging skin, mood swings and irritability, decreased self-esteem and statesdepressive.
How long do symptoms related to entering menopause last?
As always - it depends. Typically, a woman's body takes several years to “get used to” the low levels of sex hormones. When the unpleasant symptoms of the menopause cease, it means that the process of changes has ended and the body has accepted them.
Due to the menopause, the risk of various diseases increases. What diseases can menopause?
Age and sex hormones, apart from influencing fertility, are also responsible for many metabolic changes and processes in the female body. In menopausal women, there are abnormalities in the lipid balance. Women in this period often have abnormal cholesterol results - too high levels of LDL cholesterol, triglycerides and too low levels of HDL cholesterol.
Lipid disorders can be one of the causes of the development of diseases of the heart and circulatory system.
Can menopause increase my risk of diabetes?
Glucose tolerance deteriorates with age. In menopausal women, it is often manifested by the occurrence of insulin resistance, hyperinsulinemia or even type 2 diabetes. Disorders in insulin secretion may be another cause of the development of atherosclerosis, ischemic heart disease or other cardiovascular diseases. Unfortunately, in menopausal women, an increase in the incidence of canceris also observed. The most common cancers are those of the breast, lung, cervix, stomach, ovary and endometrium.
You should also watch out for your heart during menopause.
That's right. Cardiovascular diseases are the most common cause of death in women. In the postmenopausal period, the incidence of heart disease increases several times compared to women in the childbearing period.
What does this result from?
Disrupted production of sex hormones increases the risk of developing cardiovascular diseases. Estrogens and testosterone play an important role in regulating the work of blood vessels and the heart. In addition, in women during menopause, there areunfavorable changes in cholesterol levels, the distribution of adipose tissue changes, and insulin resistance and diabetes appear . All these changes lead to the development of atherosclerosis, coronary artery disease and hypertension.
Many perimenopausal women gain weight. Why is this happening?
Systematic weight gain with age is a processnatural and common. Research on Polish women suggests that obesity in postmenopausal women is twice as common as in premenopausal women.The most noticeable is the distribution of adipose tissue.Since the teenage years, most women have been dominated by distribution adipose tissue around the buttocks, hips and thighs. In contrast, during the menopause in women, fat accumulates mainly around the abdomen. As abdominal obesity develops, the risk of many diseases increases.
It should be remembered, however, that the whole blame for weight gain should not be blamed on hormonal changes. Lifestyle, activity and nutrition have an impact on increasing body weight in the diet.
It is also known that women are more likely to develop osteoporosis than men. How to prevent it?
Yes, women are much more likely to develop osteoporosis than men.Osteoporosis is perhaps the most commonly mentioned disease in menopausal women.It is a skeletal disease that characterizes decrease in bone mass and structure, which increases the risk of fractures. One of the main causes of osteoporosis is estrogen deficiency. They stimulate the continuous reconstruction of bones and inhibit their breakdown. Other factors that increase the risk of osteoporosis include increased body weight, lack of exercise, smoking, a deficient diet low in calcium and vitamin D, and too much alcohol consumption. Fortunately, by modifying your lifestyle and diet, you can slow down this process.
So what do the eating habits of women over 50 look like? Are they trying to eat he althy?
According to my observations when working with patients over 50 years of age, the diet in postmenopausal women differs from the principles of he althy eating.The patients often consume a lot of simple sugars, present in processed products and sweets.Their daily menu includes a lot of saturated fats, present in fatty meats, dairy products, cold cuts and ready-made products. Often, for reasons of work or housework, ladies decide to eat ready-made, processed meals or replace their meals with unhe althy snacks.
And at least they ensure adequate hydration of the body and physical activity?
With age, the feeling of thirst also decreases. I noticed thatmy pupils drink very little water , and instead reach for sweetened teas, juices or drinks. The level of physical activity is also rapidly declining. This is often due to lack of time and reluctance. Also because of the deteriorated oneself-esteem and emotional fluctuations caused by hormonal changes, the pupils are ashamed to go to the gym or go to group classes and exercise with other people. All these aspects contribute to weight gain and the appearance of unnecessary kilograms.
So how do you take care of yourself during menopause?
By maintaining a he althy body weight, introducing he althy eating habits and regular physical activity, you can reduce the risk of many diseases accompanying menopause and enjoy he alth and well-being for longer.
It is said that with age it becomes more difficult to lose weight. What does science say?
According to the current knowledge, it is possible to lose unnecessary kilograms in postmenopausal women, even in the case of obesity.
You just have to remember to cooperate with your doctor, dietitian and check your he alth regularly.
How to balance a reduction diet during menopause?
The period of menopause very often manifests itself in depression, lowered self-esteem and aversion to one's own body, physical activity or taking care of one's he alth. However, there are someaspects and differences that you should be aware of prior to transitioning to a weight loss diet during menopause.Basal metabolism decreases in menopausal women, so their caloric requirements are lower. The need for certain minerals and vitamins changes compared to people before the menopause. With age, the proportion of muscle tissue in the body gradually decreases.
In menopausal women, various diseases often develop that may affect the individual's caloric needs, the distribution of micro- and macronutrients in the diet.
What principles of he althy eating should be introduced with this diet?
The postmenopausal diet will be lower in calories than its pre-menopausal diet. If a woman decides to cut, the daily consumption will be even lower. That is why it is so important to choose valuable products with high nutritional value.It is worth eating smaller meals, but at regular intervals.This will reduce the feeling of hunger during the day and prevent deficiencies alimentary. The exact caloric value of a reduction diet should be calculated by a dietitian. When planning the menu, he takes into account the age, weight, he alth condition and physical activity of the student / mentee.
What to eat?
In the period of menopause, it is worth reaching forwhole grain products (flours, groats, bread, pasta and flakes), products rich in calcium (lean dairy products, seeds and seeds, nuts, legume seeds, cruciferous vegetables, e.g. kale and fruit, both fresh and dried), soy products ( tofu, soy drink, tempeh) and fatty fish (salmon, sardines, herring, mackerel and trout). Your diet should include a variety of vegetables and fruits that are high in potassium (including bananas, tomatoes, apricots, plums, broccoli, sweet potatoes and potatoes). They containlots of fiber, vitamins and other minerals.Examples of he althy meals include, among others. sandwiches with cottage cheese, omelette with smoked salmon, spinach and cherry tomatoes, vegan tofu shakshouka, baked salmon with kale and sweet potatoes, Mediterranean soup or tortillas with hummus, vegetables and chicken.
Is it worth taking dietary supplements to alleviate the troublesome symptoms of the menopause?
Due to dietary preferences or additional illnesses, sometimes the supplementation of certain vitamins, minerals or other ingredients is necessary. However, it is always an individual case that should be carefully analyzed. For my part, I recommend my clients (of all ages) to supplement with vitamin D and omega-3 fatty acids.
Why?
Most Poles are deficient in vitamin D. This deficiency is particularly dangerous for menopausal women. This vitamin is responsible for the construction and regeneration of the skeletal system. Research shows that daily vitamin D supplementation in a dose greater than or equal to 800IU protects against fractures. Vitamin D deficiency may additionally reduce immunity, deteriorate skin condition, decrease energy or hypertension.
What are the most important nutrients in the diet during menopause?Omega-3 fatty acids are essential. Unfortunately, in the statistical diet of a Polish woman, they do not occur quite often. Therefore, it is worth considering their supplementation. Omega-3 fatty acids have a protective effect on cardiovascular diseases and cancer. Some studies suggest that they may also reduce the incidence of breast cancer, the appearance of depressive episodes and the feeling of hot flashes.
Some women may also need to supplement with other nutrients, such as calcium, folic acid, or others. It is necessary to go to a doctor who will carry out specific tests and measurements and determine the possible dose of the supplement.
Remember not to self-diagnose and leave it to specialists.
We have discussedbasic principles of diet and supplementation in menopause. Now let's move on to physical activity. What form of exercise is recommended for women in many perimenopausal women?
Physical activity is one of the basic pillars of weight loss and maintaining he alth during menopause. In order to stop the loss of muscle mass and the accumulation of adipose tissue, increase the metabolism and reduce the risk of osteoporosis - regular exercise is necessary.As you age, you feel more and more the negative effects of the lack of adequate amount of exercise.Also my main recommendation is to actually exercise both strength and endurance. Strength training is especially important due to the higher risk of osteoporosis. Numerous studies suggest that a moderate level of physical activity significantly reduces the severity of symptoms accompanying menopause and improves the well-being and quality of sexual life in women. Exercise also reduces the risk of cardiovascular disease and diabetes. It improves the body's response to insulin and the sense of balance.
Menopausal women are either not motivated to exercise or struggle with various ailments related to the musculoskeletal system. But how to encourage them to any physical activity?
Physical effort will not only save you from excess weight and numerous diseases, but also reduces the negative effects of menopause and the cost of obesity treatment.
I always encourage and motivate my patients to lead a he althy lifestyle and physical activity.
It can be in the form of walks, group activities or individual exercises with a trainer. Each person should be treated individually and selected appropriate exercises, depending on age, he alth, capabilities and endurance of the body, and what activity makes them happy! In case of any diseases, it is worth going to an orthopedist or physiotherapist. Specialists will then propose a special exercise and rehabilitation program or refer you to further diagnostics.
Weight or reflection in the mirror do not necessarily lead us to lose weight, but there are parameters that allow us to determine that our body weight can affect he alth. What should we check?
You should always check yourself regularly!Due to the hormonal changes that take place in the body, it is worth checking their level. In this case, check the levels of the pituitary gland hormones (follicle stimulating hormone and luteotropic hormone) and sex hormones (estradiol and progesterone).
Every year it is worth having urine and blood tests and checksgeneral morphology, glucose, thyroid panel, full lipid profile (total cholesterol, LDL and HDL cholesterol, triglycerides). Every year, it is also worth having a gynecological examination, including breast examination by a doctor, cytology and ultrasound.
You should have a mammogram every two years. If there is a genetic predisposition, the test should be repeated every year.
Which research is still worth remembering?
About performing fracture risk and cardiovascular risk assessment by a doctor. This will allow for possible qualification for further tests in these areas.It is worth checking body weight and circumference regularly.This will help to monitor whether there is a risk of overweight or obesity and whether a dietician's intervention is necessary.
You should not forget to register for a colonoscopy in order to exclude the risk of developing colorectal cancer.To sum up …Menopause is a time full of challenges in a woman's life.
It is a natural process and it concerns every woman! That is why it is important to help and support each other.
Menopause doesn't have to be just negative associations. It is important for a woman to enter this time with a good attitude and support from relatives and specialists. Thanks to the growing awareness of your own he alth and medical, dietary and physiotherapeutic support, you can experience this time in excellent he alth and well-being.
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Michał Wrzosek, clinical dietitian and personal trainer
Clinical nutritionist. PhD student at the Warsaw University of Life Sciences. Founder of Centrum Respo.
My diet helped over 11054 people achieve their dream figure.
This year my pupils lost 36,197 kg.
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