In fact, both the average nutritional regimen and the desirable motor activity are variables of crucial importance for maintaining a good state of health at an age that is no longer fertile.
What we will say would, in reality, also apply to the male sex. As it is well known, however, in women who pass from the condition of potential reproductivity to physiological infertility, there is a change in the hormonal balance which also affects other tissues and organs of the body.
Not too rarely, the variation of biochemical mediators known as female sex hormones "undermines" the homeostasis of certain other essential functions.
Well, an intelligent management of food and physical exercise can help prevent and minimize certain discomforts related to the transit in menopause and to the same overt one.
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This is a physiological change that occurs in the so-called middle age (45-55 years, with the necessary variations based on subjectivity).
The entry into menopause is associated with some very specific symptoms which - also on the basis of intensity and duration - can outline the so-called climacteric syndrome (first of all, reduction and disappearance of the menstrual cycle, hot flashes and night sweats, irritability , sleep disturbances, fat distribution in android conformation and visceral storage etc.).
The above picture would be caused by the collapse of the levels of estrogen (female sex hormones) which, in addition to reproductive capacity, affects the good balance of metabolism.
The woman who enters menopause is in fact more sensitive to the increase in cholesterol (especially LDL) and to the variation of other metabolic parameters.
Nonetheless, these women may experience even substantial variations in mood, irritability, sleep disorders, etc.
It is therefore essential: optimizing lifestyle, correcting nutrition and increasing sports, and consulting a doctor who evaluates the relevance of a therapy.
Let's now make a brief overview of the most important precautions to be taken on a nutritional level.
serious, therefore in a state of obesity, it is necessary to lose weight. This is for various reasons:
- Prevent metabolic imbalances, which worsen as body fat increases;
- Reduce the osteo-articular load which can exacerbate or worsen various problems
- Decrease the risk index of other possible comorbidities related to severe overweight.
To obtain this weight reduction it is essential to establish an energy balance (Food Energy - Consumed Energy = Energy Balance) of negative type (-).
In practice: if I had a total energy consumption of 1800 kilocalories (kcal) per day (die), to lose weight I would have to introduce <1800 kcal.
How much does that "<" have to match? Let's say no more than 30% (540 kcal), that is 1800 - 540 = 1260 kcal / day.
Why not more than -30%? Simply to prevent the catabolism of muscle masses. In fact, when deprived of the energy necessary for normal activities, the body uses a part of the amino acids intended for the maintenance of muscle trophism to produce calories.
How to prevent this phenomenon? First of all by not cutting calories excessively, practicing muscle strengthening sports (not just aerobic activities) and taking the right amount of high biological value proteins and carbohydrates (without which the body would use even more amino acids) with the diet.
Ultimately, losing weight means improving body composition, decreasing the percentage and absolute amount of fat mass (% FM), but also increasing the percentage of lean mass (FFM%) keeping it at least unchanged in terms of quantity - thus limiting muscle catabolism. .
Let's not forget that, in addition to the right relationship with fat mass, a good trophism of muscle mass in and of itself is considered an independent protective factor for many risk factors.
Attention! Weight loss must be limited to reaching normal weight; once this threshold is reached, a further decrease is not considered positive.
