Menopause is a natural stage in a woman’s life, but it is also a time of significant physiological changes that can affect metabolic, bone, cardiovascular and emotional health.<\/p>\n
On the occasion of International Women’s Day (8 March)<\/b>, it is particularly relevant to review the Report of the Scientific Committee of the Spanish Agency for Food Safety and Nutrition (AESAN)<\/b> on nutritional risks during perimenopause, menopause and postmenopause<\/b>.<\/p>\n
This scientific document analyses how hormonal changes\u2014mainly the decrease in oestrogen\u2014influence women’s metabolism, body composition and nutritional needs.<\/p>\n
Below, we summarise the main findings and recommendations from a nutritional and lifestyle perspective.<\/p>\n
Physiological changes during menopause and their nutritional impact<\/b><\/p>\n
During the menopausal transition, hormonal changes occur that affect multiple systems in the body.<\/p>\n
Among the most relevant changes are:<\/p>\n
1. Changes in body composition<\/b><\/p>\n
The decrease in oestrogen promotes:<\/p>\n
This means that many women experience weight gain even without changes in diet<\/b>.<\/p>\n
2. Increased cardiovascular risk<\/b><\/p>\n
The report notes that after menopause, the risk of the following increases:<\/p>\n
This is due to changes in lipid metabolism and body fat distribution.<\/p>\n
3. Loss of bone mass<\/b><\/p>\n
The reduction in oestrogen accelerates bone resorption<\/b>, which increases the risk of:<\/p>\n This process can begin even during perimenopause<\/b>.<\/p>\n 4. Metabolic changes<\/b><\/p>\n Changes are also observed in:<\/p>\n This increases the risk of type 2 diabetes<\/b>.<\/p>\n Nutritional risks identified by AESAN<\/b><\/p>\n The report highlights that many women at this stage have inadequate intakes of key nutrients<\/b>, especially:<\/p>\n Calcium<\/b><\/p>\n Essential for bone health.<\/p>\n Without sufficient consumption, the risk of osteoporosis<\/b> increases.<\/p>\n Vitamin D<\/b><\/p>\n Essential for:<\/p>\n However, a large part of the population is deficient in vitamin D<\/b>.<\/p>\n Protein<\/b><\/p>\n Insufficient intake contributes to:<\/p>\n Fibre<\/b><\/p>\n Many Western diets contain less than the recommended amount of fibre<\/b>, which contributes to:<\/p>\n Key nutritional recommendations based on scientific evidence<\/b><\/p>\n Based on the analysis of the report, these are some of the most important nutritional strategies for women’s health at this stage<\/b>.<\/p>\n 1. Prioritise a Mediterranean diet<\/b><\/p>\n Scientific evidence supports the Mediterranean pattern for reducing cardiovascular risk.<\/p>\n It should include:<\/p>\n And limit:<\/p>\n 2. Ensure sufficient protein<\/b><\/p>\n To preserve muscle mass, the following is recommended:<\/p>\n A minimum intake of 1\u20131.2 g of protein per kg of body weight per day<\/b><\/p>\n Recommended sources:<\/p>\n Protein should be distributed throughout the day<\/b>.<\/p>\n 3. Take care of bone health<\/b><\/p>\n It is essential to ensure:<\/p>\n Calcium:<\/b> 1000\u20131200 mg daily<\/p>\n Food sources:<\/p>\n Vitamin D:<\/b><\/p>\n In some cases, supplementation may be necessary, always under the supervision of a healthcare professional.<\/p>\n 4. Increase fibre intake<\/b><\/p>\n At least 25\u201330 g daily is recommended.<\/p>\n This helps to:<\/p>\n Main sources:<\/p>\n 5. Choose healthy fats<\/b><\/p>\n Unsaturated fats have a protective effect on the cardiovascular system.<\/p>\n Prioritise:<\/p>\n Reduce:<\/p>\n Essential lifestyle habits during the menopause<\/b><\/p>\n The AESAN report also stresses that nutrition must be accompanied by healthy lifestyle habits<\/b>.<\/p>\n Regular physical activity<\/b><\/p>\n Exercise is one of the most important factors for health at this stage.<\/p>\n It is recommended to combine:<\/p>\n aerobic exercise<\/b><\/p>\n with strength training<\/b><\/p>\n This helps to:<\/p>\n Body weight control<\/b><\/p>\n An increase in visceral fat can increase the risk of:<\/p>\n A balanced diet combined with physical activity is key to preventing this.<\/p>\n Sleep and emotional well-being<\/b><\/p>\n During menopause, the following are common:<\/p>\n Useful strategies include:<\/p>\n Conclusion: menopause as an opportunity to take better care of yourself<\/p>\n Menopause should not be understood solely as a stage marked by hormonal losses or the emergence of new health risks.<\/p>\n As the AESAN Scientific Committee report points out, it is also a key moment in which lifestyle habits take on an even more decisive role in women’s present and future health. From a nutritional and lifestyle perspective, this stage invites us to review our relationship with our bodies, our diet and self-care.<\/p>\n Prioritising foods of high nutritional quality, maintaining adequate protein intake, taking care of bone health with sufficient calcium and vitamin D, favouring foods rich in iron, antioxidants and fibre, and maintaining regular physical activity are not just clinical recommendations: they are tools for preserving autonomy, energy and quality of life.<\/p>\n Furthermore, every woman experiences this transition differently. Factors such as previous nutritional status, gut health, muscle mass, rest and stress profoundly influence how menopause is experienced. Therefore, beyond general recommendations, it is essential to personalise diet and lifestyle habits, adapting them to each woman’s history, needs and context.<\/p>\n In this sense, the nutritional approach should not be limited to avoiding deficiencies or preventing disease, but rather to accompanying women through a stage of change, helping them to maintain their physical and emotional well-being.<\/p>\n Because, ultimately, menopause is not just a biological process: it is another stage of life that deserves to be lived with information, awareness and care. And nutrition, when understood from an integrative and respectful perspective, can become one of the best allies for getting through it with health and balance.<\/p>\n Happy International Women’s Day!<\/p>\n","protected":false},"excerpt":{"rendered":" Menopause is a natural stage in a woman’s life, but it is also a time of significant physiological changes that can affect metabolic, bone, cardiovascular and emotional health. On the occasion of International Women’s Day (8 March), it is particularly relevant to review the Report of the Scientific Committee of the Spanish Agency for Food…<\/p>\n","protected":false},"author":1209,"featured_media":3681,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-and-diet","category-1","description-off"],"acf":[],"yoast_head":"\n\n
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