The perimenopause and then menopause period is particularly "delicate" for many women.
In perimenopause, hormones begin to decline, no longer working in sync, creating fluctuating imbalances over months, leading to changes in the menstrual cycle, mood, weight, blood pressure, energy levels…
Menopause reaches a state of calm, but with a hormonal state very different from that which accompanies women in their youth and adulthood.
Sex hormones, estrogens, progesterone, and testosterone decrease, cortisol tends to increase, and insulin sensitivity decreases.
Many symptoms are related to what happens to blood sugar levels in this hormonal context, a kind of roller coaster.
Nutrition must be careful to adapt to the woman's new metabolic needs and requirements; in simple words: it is not possible to continue eating in the same way and have the same lifestyle as in previous years.
Nutrient density must be particularly high because as years increase, digestive and absorptive capacities also decrease.
A food has high nutrient density when it provides a high quantity of micronutrients per unit of weight (different from energy density, which refers only to the quantity of calories/macronutrients per unit of weight).
How can diet be modified in this age group:
- Reducing starches, simple sugars, refined flours
- Increasing the intake of monounsaturated and polyunsaturated fats (omega-6 and omega-3 family)
- Consuming an adequate amount of good quality protein
- Hydrating adequately throughout the day
- Limiting caffeine consumption (coffee, tea, chocolate)
- Enriching the diet with antioxidants, minerals, and vitamins from vegetables and fruits
- Providing the right amount of fiber for intestinal health
Many women, having experienced unreliable diets or readings, fear consuming fats because, in addition to being high in nutrients, they also have a significant calorie content.
No fats, no party! Fats, including cholesterol, are essential for proper production and a good hormonal balance.
- The brain is made of fats! The HPG axis starts in the hypothalamus!
- Fats increase satiety, stimulating leptin release.
- They are needed to absorb fat-soluble vitamins, for intestinal health.
- Excellent energy source
Focus on the QUALITY and ORIGIN of fats:
- Saturated: more stable, short and medium-chain fats play a protective role in the intestine and for the microbiota, supporting metabolism and the immune system (centrifuged butter or ghee, extra virgin coconut oil, egg yolk, good quality fish and meat, whole yogurt)
- Monounsaturated: extra virgin olive oil, olives, AVOCADO. Improvement of lipid profile, insulin sensitivity, and reduction of inflammation.
- Polyunsaturated: balance of omega 3 and omega 6: walnuts, flax seeds, chia seeds, hemp seeds, oily fish, algae.
Avocado is a very versatile and extremely useful fruit for achieving glycemic stability and satiety, and it is also highly versatile.
Its fats are mainly monounsaturated, similar to those in extra virgin olive oil, with protective effects against cardiovascular diseases.
The carbohydrate and sugar content is very low, making it excellent for glycemic stability.
It has a good fiber content, a type of fiber that is gentle on the intestine as it is a fruit with a reduced phytate content.
It is very rich in micronutrients: potassium, magnesium, manganese, folate, vitamin C, E, K, lutein, glutathione with antioxidant and anti-inflammatory properties.
Inflammation is at the root of many chronic degenerative disorders and diseases.
Avocado fits very well into an anti-inflammatory diet.
It is also excellent for counteracting free radicals related to aging; it is a panacea for the skin as its richness in vitamin C makes it a fruit that supports collagen synthesis.
Avocado is very versatile; it pairs well with savory and sweet dishes, colors dishes with its bright green, contributes to the satiating power of the meal, and its consistency also makes it an excellent comfort food (guacamole, a cocoa mousse, a smoothie…).
A trick to building a balanced and satisfying meal that maintains glycemic stability is to compose it with the right ingredients:
- A handful of vegetables
- A good source of protein: fish, eggs, meat, legumes
- A good portion of fats: extra virgin olive oil, avocado, nuts, and seeds
- And a small portion of carbohydrates (the quantity will depend on your lifestyle): potatoes, whole grains, legumes, fruit
Very simple recipe: turnip greens sautéed with garlic and chili, poached egg, avocado, black rice, extra virgin olive oil. Colorful, balanced, satisfying! And no post-meal drowsiness!
Dr. Ilaria Bertini
I work as a freelance dietitian, dealing with dietetics and nutrition in clinical, therapeutic, and research fields. I am convinced that well-being depends on a series of modifiable factors, part of each of our lifestyles. We choose what to eat, how and how much to move, how to detoxify, how to care for ourselves, when to say stop, how to "make a day go"… and these daily choices allow us to feel good even in the presence of unfavorable genetics, advancing age, our gender, and ethnicity. WE ARE WHAT WE EAT. My mission is to understand how to help you express the best of yourselves to achieve health and physical fitness with a natural, whole, unrefined or unprocessed diet, rich in precious nutrients combined in a personalized way to Your needs. I consult in Verona at Via Leonardo da Vinci 26.
Find here all the information about my profession.