Nutrition during menopause

Although it may seem surprising, the term “menopause” refers to only one day in our lives: the day when a woman has not had a period for twelve months. It found that statistically, it is most likely that your period will not return,” explains Martha Marse, a specialist in nutrition and natural health. However, menopause marks a new stage in a woman’s life, as “it brings with it changes at the metabolic, cardiovascular, neuronal and, of course, hormonal levels,” Marse explains. Marse has a degree in human nutrition and dietetics and guides women through consultations, helping them enjoy this stage of life with nutrition specifically designed for them. At the age of 26, she experienced early menopause, which forced her to study, research and learn everything she needed to live a healthy and fulfilling life at this stage. She has developed a natural and simple nutrition system “designed so that foods are women’s best allies during menopause and perimenopause, regardless of diets or stifling restrictions,” which she describes in her new book, Nourish Your Menopause. He explains that what is called “menopause covers the years during which symptoms associated with menopause may occur and usually includes the two to three years before and after menopause.”

The climacteric period, which marks the gradual transition from the fertile to the infertile stage of a woman’s life, includes perimenopause (the stage before the cessation of menstruation), menopause (the final cessation of menstruation) and early postmenopause (the first 5 years). after the last menstruation) and “late” (after the previous one), according to Dr. Montserrat Manubens Grau, a specialist in Gynecology and Obstetrics. Marse generally calls all these stages the word “menopause” to simplify its explanations, make its explanations more understandable, and also because “from the moment we enter this new stage, around the age of forty, we need one and the same approach to nutrition for the different phases of which it consists.” . ” ” This specialist “emphasizes that not all diets are beneficial after perimenopause, when hormones begin their downward spiral.” According to Marse, the diet at this stage of a woman’s life “should be dominated by vegetables of different and varied colors, which, in addition to providing us with vitamins and antioxidants, will nourish our healthy gut bacteria, which can replace some of the functions they previously performed. hormones.” According to what it says, menopausal nutrition also requires “adequate protein (protein foods) without excess so as not to crowd out other foods such as vegetables, and a combination of plant and animal foods to promote and protect cardiovascular health ” Marcé recommends regularly including “healthy fats, such as extra virgin olive oil, little bluefish or avocado, which allow us to reduce inflammation and also nourish our skin and our brain.” This diet should also include “carbohydrates that come in ‘small portions’.”