The menopause is a physiological change that occurs in women generally between the ages of 45 and 55. The symptoms of this natural phenomenon can often be particularly difficult to bear. Hot flushes, irritability, weight gain, irregular menstrual cycles - it's not always easy to feel comfortable in your body and in your head. However, this phase of life should not be reserved for women only - men can actually go through the menopause too!
Discover our latest podcast
Fortunately, there are some wellness tips to help you cope better with this stage of life. Here are 8 tips from nutritionist Raphaël Gruman and gynecologist Prof. Geneviève Plu-Bureau.
Take care of your intestinal flora
The body changes during the menopause and this can lead to a bloated stomach or flatulence. Dr Raphaël Gruman explains:
An unadapted intestinal flora favors a strong colic formation with gas and bloating, which intensifies a bloated belly.
Probiotics are very effective when it comes to taking care of the intestinal flora. In the form of medication or simply through diet. They are found in fiber (lentils, kidney beans) or in fermented milk such as kefir.
Regular physical activity
The body needs regular physical activity at any age. However, it is even more important during the menopause. Raphaël Gruman reveals:
You shouldn't just do any physical activity! It should be a mixture of cardio (running, swimming, cycling) and muscle building (abs, muscle building).
Dr Geneviève Plu-Bureau confirms:
In principle, it's sport that regulates these metabolic changes.
The importance of sleep
The menopause can also affect your sleep. Geneviève Plu-Bureau explains:
You experience night sweats. You can be very tired because you can no longer sleep. Because you're really awake at night.
A state of exhaustion that can lead to dizziness or malaise in some women. However, a good night's sleep is important in order to feel good. There are therefore hormone treatments and dietary supplements to help you get a good night's sleep again.
Combat hot flushes
During the menopause, oestrogen production decreases, which leads to a hormonal imbalance. Hot flushes are a direct consequence of this. The professor and gynecologist:
The most effective treatment is estrogen therapy.
Doctors usually suggest hormone treatment to combat this. However, there are also more natural solutions, such as homeopathy.
Beware of endocrine disruptors
Nutritionist Raphaël Gruman explains:
Endocrine disruptors have an effect on hormone production. They can disrupt the cycles that still take place, even in an irregular way, and make the perimenopause last longer.
To avoid these endocrine disruptors as far as possible, organic food, natural cosmetics and certain household products are recommended.
Ensure sufficient protein intake
Raphaël Gruman says:
Perimenopausal women often have an aversion to meat, especially red meat. They replace their protein intake with carbohydrates.
During the menopause, muscle mass decreases and a low protein intake increases the feeling of weakness. He adds:
Ideally, you should consume 1 g of protein per kilogram of body weight every day, whether animal or vegetable protein.
Read more:
⋙ This is what happens to your body 10 hours after applying nail polish
⋙ Contraception: Does the pill affect our sleep schedule?
⋙ This scary phenomenon can happen to women before menopause
⋙ Menopause: Music could help ease symptoms
⋙ Menopause: 9 signs your menstrual cycles are about to end
This article has been translated from Gentside DE.
Sources used:
Youtube: "Bien vivre sa ménopause - Allo Docteurs"
Youtube: "13 MIN FULL BODY WORKOUT - BEGINNER FRIENDLY - build strong muscles - quick & efficient - Vouzelaud"
