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Many people look at her with suspicion and fear. Yet menopause is a physiological moment that has nothing to do with a "disease" but rather with a natural process of bodily change. The most common definition of menopause is " this physiological moment in a woman's life that coincides with the term of her fertility ". It is unclear, however, why this is happening. According to a study published recently in the journal Nature it would be " a complex and still largely unknown set of genetic, hormonal and environmental factors ".
The fact is that the menopause, whose onset may occur in general between 45 and 55 years determines in the female body a series of transformations due to hormonal variations and the end of the cycle . estrogen drop in particular, exposes to greater cardiovascular risk and an increased incidence of osteoporosis. the increase in body weight that affects all postmenopausal women in a variable way and represents a problem in more than 50% of women over the age of 50 (Source: Ministry of Health)
And there A plus: Estrogen deficiency causes, with age, a slowing of metabolism and an increase in appetite.
" Estrogens play a decisive role in the metabolism of fats. This is why their deficiency, in addition to the metabolic slowdown, promotes the accumulation of fat in the upper body, or at the waist, as is usually the case in men ", explains dietician and nutritionist Maria Papavasileiou . " Diet, physical activity and a healthy lifestyle are therefore very important to maintain active metabolism and reduce the risk of osteoporosis and cardiovascular disease ," states Dr. 39; expert.
Ideal food choices to deal with menopause
NEVER FOOTBALL: FOODS THAT CONTAIN MORE & # 39;
Of fundamental importance during menopause is l 39; calcium intake . In general, " 80% of the Italian population has vitamin D deficiency (synthesized by the presence of the sun), whose function is to support the immune system and promote homeostasis. calcium (the presence of an adequate amount fixed in the bones, ed), explains the nutritionist. "For menopausal women, it becomes even more important to monitor calcium levels through blood tests to prevent the risk of osteoporosis," he adds. Objective: to maintain the recommended daily dose of 800-1000 mg as constant as possible
Calcium is found in foods such as legumes and in particular soybeans which is also very rich in its derivatives, as well as in the green leafy vegetables as spinach beetroots broccoli and rocket . Other important sources: almonds the salmon the sardines the algae the raw milk i chia seeds ei sesame seeds .
NO ALLEN (TROPPE) PROTEINS, YES TO SOY
" It has been found, through some research, that populations who follow a primarily protein diet have a risk higher osteoporosis. This becomes even more important during menopause, when the protection of estrogen is lost, the risk of bone fracture increases "says the dietitian and nutritionist Maria Papavasileiou . No, then at a diet too protein-rich, " yes rather to a greater consumption of soy food with multiple properties that also has a preventive function against tumors of the uterus and bad ", Papavasileiou adds. And there is more: " Soy also contains genistein, an isoflavone that stimulates self-production of hyaluronic acid, imparting greater tissue hydration. It's not surprising that soybeans are also the legume base of the Okinawa people's diet, the longest on earth! ", says the dietician
Available in several alternative versions (milk, sprouts, tofu, salsa), the ideal consumption of soy is 2/3 times a week.
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