With the aging of the organism, it is common for the levels of some hormones to decline. In women, menopause is the stage when the ovaries stop producing estrogen and progesterone. In men, the period of testosterone decline is called andropause.
This moment of low hormones manifests itself with physical changes such as weight gain, increased body fat and decreased bone density, which can progress to osteoporosis if not treated.
“The loss of muscle mass contributes to the reduction of the basal metabolic rate, which slows down the metabolism and can trigger various health problems, such as diabetes, obesity and cardiovascular diseases”, teaches doctor Eduardo Rauen, co-founder of healthtech Liti.
However, there are ways to prepare for and reduce symptoms related to menopause and andropause. Rauen highlights:
- Vitamin D supplementation, which helps absorb calcium and prevents osteoporosis;
- Physical activity to reduce weight gain and contribute to increased muscle mass;
- Food rich in proteins, vegetables, fruits, fibers and carbohydrates.
Regarding food, it is important to know how to administer proteins, which must be distributed gradually throughout the day so that the absorption of nutrients is more fruitful.
The control of sodium and sugar consumption should be controlled not only during andropause and menopause, but at any stage of life. “Too much caffeine is also bad. Regarding alcoholic beverages, there is no medical recommendation for consumption, but if it exists, it should be done in moderation”, warns the doctor.
Maintaining an adequate body composition contributes to the best functioning of the metabolism. Hormone replacement, in turn, should be analyzed on a case-by-case basis.
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