Human beings experience physical and hormonal changes over the years that are part of our biological development as a species. In the case of the women, from 40 years oldour body begins to experience a transition that takes us to the next hormonal stagemarked by menopause. And although the exact moment in which these changes begin depends on each woman, it is recommended that, as a preventative measure, we begin to take care of ourselves from this moment.

In this article, women’s health expert Marta León, integrative dietitian and author of Nutrition and female health (Lunwerg editors)., reviews the keys to what diet should be like during the climacteric to face the hormonal changes that usually begin to occur after 40.

The climacteric: what is it

From the age of 40-43, the body begins to experience changes that bring us closer to a natural but unpopular stage that can last until age 65, depending on the woman. This stage, called climactericbrings a series of hormonal changes that manifest themselves not only physically, but also emotionally and socially. Although it is the least loved vital phase of our entire female hormonal lifeits arrival is inevitable and every woman with a reasonable life expectancy goes through it.

He climacteric is a physiological stage and, therefore, the ideal would be to live it naturally, although our society relates it to old age and approaches it, unfortunately, from a completely pathologized perspective. The importance of taking care of ourselves after 40 lies in the fact that needs change before we stop menstruatingand we can face this new stage and take care of ourselves in all aspects.

Difference between climacteric and menopause

Both terms are often confused. The menopause is a specific moment in a woman’s life that corresponds to the cessation of menstruation once a full year has passed without menstruating even once. He climacteric refers to all changes that occur around this last rule.

Climacterium: hormonal changes after 40

One of the most notable changes is the decrease in estrogen and progesterone levelstwo female hormones that are essential:

• The estrogen are responsible for regulate the menstrual cycleallowing ovulation, breast growth and bone formation to occur. They also help regulate cholesterol and blood pressure. Therefore, as estrogen levels gradually decrease after age 40, some women may experience menstrual disorders (longer or shorter cycles). Symptoms such as hot flashes, mood swingsincrease in dryness of the mucous membranes (vagina, eyes and mouth), headaches or even changes in skin elasticity.
• The progesterone also decreases. This hormone begins to reduce naturally from the age of 35 and it is possible to experience changes in menstrual bleedinghe mood, sleep disturbances or feeling of fatigue. When it decreases, when we approach 40 years of age with the desire for motherhood, fertility clinics supply it supplemented, to ensure that there is good implantation of the embryo in the endometrium.
• The testosterone It is another of the hormones that decrease as we age. Although this hormone is best known for representing men’s health, it is also found in the female body and is responsible for libidothe ability to build muscle and even fat loss.

climacteric: Hormonal changes and emotional health

These hormonal changes They can manifest in the body and mind, and although they present some challenges, They also bring positive changes:

• Greater emotional stability. After the cessation of menstruation, starting at the age of 50, the stabilization of hormonal levels in the body can lead us to experience a greater emotional balance and fewer mood swings.
• Greater freedom in relationships. Once the risk of pregnancy disappears, concern will focus exclusively on sexual protection versus STD prevention.
• More time for yourself. For some women, the arrival of menopause marks the end of motherhood and parenting, which gives rise to the recovery of their own spaces, as their children grow, and a little more time and energy to dedicate to their own self-care.
• Greater acceptance of one’s own body. Age helps many women reconcile with their body, learn to accept and love it as it is, leaving behind the worry of not meeting the beauty standard. This is an interesting starting point that in many cases appears after 40 and gives greater self-confidence.
• Greater wisdom and experience. Over the years, challenges are faced with more confidence and serenity. However, each woman experiences the transition to the climacteric in a unique way.

Climacteric diet

start to take care of hormones after 40 years helps you go through the new stage in good health.

You can start with food. Now more than ever it is important to eat a healthy, balanced diet rich in natural and fresh foods such as fruits, vegetables, lean proteins, whole grains and «good fats», since they are part of the raw material with which the body builds our hormones. Therefore, it is essential that Let’s limit the consumption of processed foods, added sugars, additives and alcoholsince they may be responsible for altering the health of our microbiota, the purifying capacity of the liver or our hormonal well-being and, with this, altering our mood, weight gain and the appearance of insomnia, fatigue or changes in the skin.

Exercise and relaxation to regulate hormonal levels

Another important key is keep us activesince it helps us regulate hormonal levelskeep our metabolism in balance, reduce stress, preserve good muscle and bone health and even improve sleep. After practicing exercise, our body produces endorphins and serotoninboth are fundamental for our well-being and psycho-emotional balance. If, in addition, we practice it outdoors, even better, because we will increase our vitamin D levels.

• Reduce stress. He cortisol and adrenalinethe most well-known stress hormones, are released by the adrenal glands and have the function of increasing energy and alertness to prepare the body in an emergency situation. When the release of these hormones is not punctual but chronic, neurohormone production may be affected such as endorphins, dopamine, oxytocin and serotonin, which influence mood, productivity and concentration. The dopamine and serotonin They are responsible for transmitting messages related to pleasure and happiness to the brain. Deficiency of these hormones can cause a feeling of sadness or apathy. Furthermore, the oxytocinknown as the love hormone, reduces stress and improves social relationships, so its deficiency can cause a feeling of loneliness or isolation. On the other hand, the endorphinsknown as well-being hormones, protect against physical pain, lack of energy and the general feeling of discomfort, which appears when they are decreased.
• Sleep hygiene. The importance of sleep at a biochemical level in the hormonal health of women over 40 years of age is well known. Maintaining good sleep hygiene is essential, since While we sleep the body is responsible for the production of hormones such as melatonin, estrogen and testosterone. Additionally, getting enough sleep also helps regulate cortisol levelswhich is released during the day, while melatonin is a hormone that is released during the night and helps regulate our sleep-wake cycle.

Taking care of our hormones after 40 years is essential to stay healthy, prevent unpleasant symptoms that may begin to emerge and, above all, to live this change of stage with well-being.