Recommended diet during postmenopause

Menopause is the definitive absence of menstruation, product of the disappearance of ovulation and the decrease in the production of estrogens and progesterone, which are produced in women, as a consequence of the culmination of the fertile period. The set of all the biological, emotional and social changes that are manifested with specific features in each woman, is called climacteric.

Among the factors that most influence the reduction of negative experiences suffered by women at this stage are orientation and knowledge, since they allow them to generate preventive attitudes and behaviors that attenuate or eliminate the risks of suffering complications related to the climacteric period.

Main changes related to women's nutritional requirements, associated with the climacteric period

Changes in body composition. The most important are the following:

• Loss of muscle mass and bone mass.

• Weight gain.

• Increase in fat deposits.

• Changes in the distribution of fat deposits, increasing deposits in the central area of the body.

• Changes in bone metabolism.

• Changes in eating behavior.

Possible alterations to health caused by the changes associated with the climacteric period

Progressive increase in body weight, which can lead to overweight or obesity. Increased risk of chronic degenerative diseases such as the following:

• Diabetes.

• Osteoporosis.

• Cardiovascular disease.

Factors that can prevent or mitigate the health disorders associated with the climacteric period

Maintain healthy eating habits, aimed at avoiding overweight, obesity and reducing abdominal obesity.

Consume adequate amounts of dairy products, paying special attention to calcium intake. Control intakes of total fat and saturated fat (fats from meats, butter, coconut and palm oil).

Consume foods rich in monounsaturated and polyunsaturated fatty acids such as olive oil, seed oils (soybean, sunflower and corn), fish and nuts.

Consume foods with high nutrient density, in order to ensure intakes of minerals such as magnesium, potassium and phosphorus and vitamins such as folates, vitamin b6, vitamin b12, vitamin d, and vitamin k.

Reduce coffee consumption. Caffeine has a diuretic effect that stimulates the elimination of calcium through urine. Moderate common salt intake. Keep hydrated. Exercise regularly. Do not consume alcoholic beverages or smoke.

Recommendations for menu planning:

• Plan four to five moderate meals distributed throughout the day. Eating large meals, too distant in time, produces hypoglycemia, which could be one of the causes of the suffocation suffered by women during the postmenopausal stage.
• The diet should provide around 2185 kilocalories per day in women between 40-50 years of age, with moderate physical activity.
• The distribution of the energy content of the diet during this period should follow the same recommendations as the rest of the adult population: between 50% and 60% of the total energy should come from carbohydrates; between 10% and 15% from proteins and between 30% and 35% from fats.
• Consumption of simple sugars should be reduced to below 10%, except for those contained in fruits, vegetables and da