International document shows that food, sleep, exercise and mental health are great allies for women to face this phase in a lighter and healthier way
For a long time, menopause was treated only from a hormonal point of view. But science has shown that it plays a central role in the way each woman goes through this phase. A recently published by the International Menopause Society, in partnership with the World Health Organization (WHO), consolidates this concept by relating lifestyle medicine to women’s health at this time.
“Any woman at this stage needs to make lifestyle adjustments. There is no way to go through menopause well if you don’t do this”, says gynecologist and nutritionist Alessandra Bedin, from Einstein Hospital Israelita. “This document consolidated something that has been talked about for some time.”
Menopause is a With the increase in the population’s life expectancy, the topic gains even more importance. “If we think about an average expectancy of 90 years, that’s about 45 years of menopause. We need to think about quality, and not just time, of life”notes Bedin.
The document emphasizes that, although hormonal and pharmacological therapies play an important role during this period of a woman’s life, lifestyle care is the basis of health during menopause. The publication is based on 6 main pillars, recognized by lifestyle medicine.
Points to pay attention to during menopause
- Food
Having a balanced diet is the main measure to avoid overweight, obesity and cardiovascular diseases during menopause. Estrogen is the main protective factor for female health in women, and the drop in this hormone after the age of 45 favors the accumulation of visceral fat, which is more inflammatory and dangerous. Therefore, with menopause, cardiovascular risk increases. “This is a critical turning point for women in terms of health and complications”observes Alessandra Bedin.
Diets rich in vegetables, fruits and whole grains help reduce the risk of these diseases and osteoporosis. “The food pyramid of the Mediterranean Diet includes, in moderation, the consumption of animal proteins. The basis is vegetables and [cereais] whole grains; then come fish, poultry and, finally, lean red meat.”
Adequate consumption of calcium and vitamin D is also essential for maintaining bone health. “During menopause, the recommendation is to ingest 1,200 mg of calcium per day, or 4 servings of milk or dairy products. Each serving is equivalent to a glass of milk, a thick slice of cheese, a glass of yogurt. Most women cannot achieve this goal with diet alone”says the doctor. Vitamin D, in turn, depends mainly on sun exposure, so it is common for it to need supplementation.
- Physical activity
Regular exercise is one of the most important pillars of lifestyle medicine and the main recommendation for women who cannot take hormone replacement therapy due to a health issue (such as breast cancer). “Exercise actually impacts the reduction of vasomotor symptoms, improves sleep, prevents osteoporosis and sarcopenia and has an important anti-inflammatory effect”highlights the gynecologist.
The ideal is to combine aerobic movements with strength movements (resistance), but the document emphasizes that the essential thing is to get out of a sedentary lifestyle. A physically active life helps control weight, reduce visceral fat, release endorphins and reduce anxiety. Furthermore, there is evidence that exercise reduces hot flashes (hot flashes) typical of menopause, possibly by acting on the brain’s thermoregulation system.
- Mental well-being
Controlling stress and emotions is another essential point of lifestyle medicine. Studies show that chronic stress increases cardiovascular risk and worsens symptoms, such as hot flashes. “When adrenaline and cortisol levels increase, vasomotor symptoms worsen. And with the drop in estrogen, women become more vulnerable to mood and anxiety disorders”explains Einstein’s doctor.
It is worth incorporating practices such as therapy, mindfulness and meditation, in addition to seeking professional support when necessary. “We joke that climacteric is a prolonged PMS. And we need to take care of our mental health with the same seriousness as we take care of our body”says Alessandra Bedin.
- Risk substances
Smoking and alcohol consumption are potentially harmful to overall health. “Cigarettes increase the risk of cancer, cardiovascular disease and osteoporosis. Alcohol, even in small quantities, is inflammatory and contributes to weight gain and fatty liver [gordura no fígado]something that gets worse during menopause”warns Bedin. It is worth remembering that, according to the WHO, there is no safe dose of alcohol.
- I am
Insomnia is one of the most common complaints of menopause. “Many women wake up around 3am and can no longer sleep, which causes daytime drowsiness and harms their metabolism”explains the gynecologist. Weight gain at this stage also increases the risk of snoring and sleep apnea, worsening the quality of rest.
But sleeping well is one of the pillars of a healthy lifestyle. “Sleep hygiene is simple but extremely effective. Preparing for sleep is one of the most important strategies for menopausal health. This includes avoiding screen use for at least an hour before bed; not consuming caffeine at night; taking a relaxing hot bath; engaging in physical activity and creating a bedtime ritual.”
- Social connections
The last pillar of lifestyle medicine is human relationships. Loneliness and social isolation, especially as we age, can affect adherence to healthy habits and increase the risk of disease. “Social and emotional connections are associated with longevity. Women who have a support network tend to take better care of their diet, exercise and keep medical appointments up to date”says the gynecologist.
Interpersonal relationships strengthen self-care and bring purpose, which are decisive factors for aging well. “There is no way for a woman to avoid menopause, but it is possible to go through it in a lighter way. Those who take care of these pillars will have a better quality of life and will probably need less medication. The secret to longevity lies in daily choices”concludes Bedin.
*By Fernanda Bassette, from Agência Einstein.
