In many women, the onset of menopause modifies the distribution of fats in the body. With in particular a more marked storage in the abdomen, increasing the risks of diabetes, high blood pressure and other cardiovascular complications.
Reduce, moderate…
This is why it is essential at this time, “ to pay attention to your diet », as recommended by Health Insurance. And this, based on some targeted advice:
- ensure protein intake at each meal, with fish or white meat in mind;
- use oils rich in omega-3 (rapeseed, nuts, etc.) for your seasonings;
- reduce your consumption of cold meats and red meats;
- favor homemade products over industrial products, often rich in sugars, fats and salt;
- steam rather than butter or fry;
- moderate your alcohol consumption: “consume at most 10 standard glasses of alcohol per week, without exceeding 2 standard glasses per day and keep days during the week without consumption”, recalls Medicare. And to add: “alcohol is a particularly caloric drink, and, even in small quantities, it increases the tendency to gain weight observed at menopause.”
No snacking
The challenge remains to ensure sufficiently substantial intakes during meals, so as not to feel hungry afterwards and to be tempted by snacking. And faced with the risk this time of osteoporosis, have a sufficient intake of calcium, for example by consuming 3 dairy products per day and/or water rich in calcium.
Physical activity
Finally, these nutritional advice are integrated into a healthy lifestyle which also includes regular physical activity: walking, cycling, swimming, at least two to three times a week. Objective: maintain flexibility and maintain muscular strength. And if you have the slightest question, ask your doctor.
Sources: ameli.fr, site consulted on October 31, 2024 – The secrets of micronutrition, Dr Bertrand Guérineau. Albin Michel Editor
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