What is the menopause period?
It is a natural and biological process defined as the end of women’s menstrual cycles. In general, a definitive diagnosis is made by the absence of menstruation during 12 menstrual cycles. Although menopause is not usually an instantaneous condition, it has medically defined stages. Premenopause is the period that begins with the appearance of the first symptoms. It continues until menopause. The transition to menopause after the reproductive and menstrual periods is called the ‘perimenopausal period’. The period of 6-8 years after menopause is defined as ‘postmenopause’ and various hormonal, physical and emotional changes occur in the body of the individual during these periods.
How to eat during menopause?
Various complications such as cardiovascular diseases, gastrointestinal system disorders, osteoporosis, hormonal disorders can be seen with menopause. For this reason, weight control, a healthy life, exercise and a healthy diet are at the forefront for these individuals.
In order to minimize the risk of cardiovascular disease, it is necessary to maintain cholesterol and blood pressure balances, and therefore avoid consuming excessively heavy and fatty foods. In this context, it is recommended that individuals in the menopausal period should eat a Mediterranean type diet. Consuming fish instead of red meat, consuming seasonal greens and fresh vegetables, choosing olive oil, normalizing high salt and sodium intake, consuming unrefined whole grains will delay menopause before premenopause; It will prevent the occurrence of complications in the postmenopausal period.
Osteoporosis (bone loss), which is the complication with the highest rate in menopausal women, threatens health in many ways. In addition to the high amount of tea, coffee and caffeine consumption on an empty stomach and during the day; Prevention of alcohol, cigarette consumption and irregular sleep problems significantly prevents or alleviates the formation of osteoporosis. In addition to seeing sunlight in terms of vitamin D intake and absorption; Attention should be paid to the consumption of sources such as eggs, fish, yogurt, cheese and green leafy vegetables.
