What you need to know about physical changes and self-care before menopause ~ Nutritionist's Column Vol. 127

Menopause is a natural physical change that occurs with age and affects everyone.
In particular, hormone balance changes from your 40s to your 50s , which can have a variety of effects on your mind and body.

Although the symptoms and discomfort associated with menopause vary greatly from person to person, many people experience hot flashes, fatigue, irritability, and other symptoms during this time. However, by facing these symptoms in a positive manner, you can take care of your mind and body and prepare to live fulfilling days.

This time, we will introduce the physical changes that occur during menopause and how to take care of yourself.

What is menopause?

Menopause is a period when changes in hormone balance affect the body in many different ways. 

For women

It occurs when the female hormone estrogen drops sharply due to a decline in ovarian function.
These changes often lead to autonomic nervous system disorders and poor physical condition.
It usually begins between the ages of 45 and 55 , but symptoms can also appear in women in their 30s and early 40s , known as "premature menopause."

For men

Men also go through a period known as "male menopause."
From the late 40s to around 60s , symptoms such as fatigue and loss of energy appear due to a decrease in male hormones (testosterone) .
However, unlike women, the changes are not sudden, but rather progress gradually.

The main symptoms of menopause

Symptoms in women

•   Hot flashes and sweating
  
•   Fatigue, lethargy
  
•   Irritability, anxiety, and depression
  
•   Headache, stiff shoulders, joint pain, insomnia 

Symptoms in men

•   Fatigue, loss of energy and concentration 
•   Irritability and depression 
•   Decreased sexual function, muscle strength and physical strength 
•   Sleep problems 

Self-care to prepare for menopause

Recommended nutrients for women

Be sure to actively consume nutrients that support the hormonal imbalance that comes with a decrease in estrogen. 

▼Soy products (isoflavones)
Isoflavones, which act similarly to female hormones, help stabilize hormone balance.
Examples: tofu, natto, soy milk, miso 

▼Calcium and Vitamin D
It is essential to prevent bone density loss.
Examples: dairy products, small fish, mushrooms 

▼Vitamins E and C
Its antioxidant properties help prevent aging and relieve fatigue.
Examples: avocado, nuts, broccoli, citrus fruits 

▼Dietary fiber
It helps to improve the intestinal environment and boost the immune system.
Examples: burdock, sweet potato, mixed grain rice 

 

Recommended nutrients for men

Be mindful of nutrition to support declining testosterone levels and maintain your physical and mental health.

▼Zinc
It aids in testosterone production and increases energy levels.
Examples: oysters, beef, eggs, nuts 

Vitamin D
Nutrients that support muscle strength and bone health.
Examples: mackerel, salmon, eggs, mushrooms 

▼Omega-3 fatty acids
It promotes blood flow and has a relaxing effect.
Examples: Blue fish (sardines, saury), flaxseed oil 

▼Magnesium
It helps muscles and nerves function and helps relieve fatigue.
Examples: spinach, bananas, beans 

Reviewing lifestyle habits

By reviewing the following lifestyle habits, you may be able to get through menopause more comfortably.

▼Exercise <br>Walking and strength training are effective in balancing hormones and reducing stress. 

▼Sleep <br>Ensuring good quality sleep promotes recovery for both the mind and body.
Make sure to create a relaxing environment. 

▼Stress management <br>Achieve mental stability by incorporating hobbies, meditation, and relaxation.

 

Don't ignore the signs of menopause

For women in their mid-40s, if they start to experience irregular periods, irritability, or a lack of motivation, these may be signs that menopause is approaching.

It is also an age when pressures at work and at home increase for both men and women.
Try not to push yourself too hard and shift to a lifestyle that takes care of your body. 
By taking care of your teeth early, you can enjoy a comfortable life.

Menopause is a natural physical change that happens to everyone.
By reviewing your lifestyle habits and paying attention to your nutritional balance, you can improve your mind and body and prepare to live a peaceful life every day.
Listen to your body and take time to care for yourself.

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GRØN is a blend of superfoods that contain the nutrients you need to actively consume during menopause.

▼Protein recommended for beginners▼
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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara

She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.

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