At the age of 50 at the latest, the so-called change, the climacteric, is announced due to irregular cycles as well as different periods of menstrual bleeding. The term comes from the Greek and means something like "level". This initiates the beginning of a new phase of life. During the hormonal change, the correction of the lifestyle especially of an adapted diet is of particular importance. It is worthwhile for every woman to rethink their dietary habits, even if the menopausal symptoms are limited, in order to prevent health problems in good time.
Change in hormone balance
During the change, the estrogen level drops continuously. This shifts the relationship to other sex hormones.
As with other hormone changes, for example, during pregnancy, it often comes during the adjustment phase to discomfort and discomfort. The body reacts to the withdrawal of estrogen in many ways with:
- hot flashes
- difficulty sleeping
- mood swings
- dry skin
This changeover process can last for several years and the complaints are individually different. The end of the hormonal changes is the termination of menstrual bleeding. Stay out these twelve months, is spoken of the menopause.
Weight problems during menopause
During menopause, many women have the uncomfortable feeling of steadily increasing, although they do not eat more than they used to. This is due to the change in body composition with the decrease in muscle mass.
Thus, the basal metabolism gradually decreases and often the physical activity decreases. The energy consumption is significantly reduced and yet the nutrient requirement remains unchanged, with some nutrients it even increases.
What to eat during menopause?
By the age of 50 at the latest, industrially unprocessed foods with a high nutrient density should be preferred. These include, for example:
- fresh fruits and vegetables
- whole grain products
- lean meat
- Coldwater fish (mackerel, salmon, herring and sardines)
Fat-conscious diet advisable
A fat-conscious diet is characterized by a low supply of saturated fatty acids of animal origin (meat and sausages) and the conversion to unsaturated fatty acids of vegetable oils. These include olive, rapeseed and walnut oil.
These oils help to adapt to the lower energy requirements and on top of that ensure the supply of unsaturated, vascular protective fatty acids. These prevent atherosclerosis with the risk of heart disease and strokes. An important supplement to weight control is through regular exercise.
Externally visible changes during the change first make themselves felt on the skin. This becomes drier, loses strength and clear contour. Cigarette smoke and UV rays act as accelerators. In the first place of a skin-friendly diet is the daily amount of 1.5-2 liters in the form of low-energy, mineral-rich water and juices of fruits and vegetables filled with water and tea as you wish.
Likewise, whey and buttermilk are recommended. These contain biologically high-quality protein, which promotes cell renewal. More than 90 percent of the skin proteins consist of collagen and elastin, which is responsible for the elasticity of the skin. Stability of the skin requires a reliable calcium supply. Fat-reduced dairy products such as cheese, quark and yoghurt are ideal sources of protein.
Incidentally, vitamin C is needed for collagen synthesis and is indispensable for the regeneration of the skin. This is another reason why fresh fruit, lettuce and vegetables should be eaten several times a day for the sake of the skin.