Menopause is a physiological state of the woman.
Yet, for many, it could be an obstacle. Some annoying symptoms occur during menopause. Among them, an increase in body weight can also be recorded. The right dietary and sports approach is explained by Doctor Valeria Galfano.
Each woman is unique, as is her physiology. Therefore, each body must be respected through a personalized program. And of course, the psychological aspect must also not be overlooked. In fact, at this stage, the woman may feel a sense of inadequacy or discomfort for the changes she is undergoing.
Around the age of 50, the menstrual cycle begins to be irregular. This phenomenon is linked to the reduction of female sex hormones. In addition, numerous symptoms occur. Among the most frequent: sweating, hot flashes, palpitations and sleep disturbances. The reduction in estrogen also leads to an increased risk of cardiovascular disease.
Don’t be alarmed! This is a physiological condition shared by most women. However, some precautions must be taken to maintain a healthy body composition. At this stage of a woman’s life, it is also important to preserve bone and muscle health. This is achieved with a structured exercise program. Dr. Valeria Galfano will talk about these topics.
Before starting the interview, we present a brief introduction about the guest. After that, we give the floor to Doctor Valeria Galfano. Enjoy the reading!
Valeria Galfano: the scientific spirit within an athletic body
Valeria Galfano represents an excellent example, all female, of the scientific spirit within an athletic body. But she is much more than that. Since childhood, Valeria has been passionate about the study of the human body. A few years later he graduated in Medicine and Surgery and subsequently specialized in Food Science.
Thanks to her passion for work, after a short time she manages to open her own nutritionist studio in Rome . Doctor Valeria Galfano, despite growing academic commitments, does not interrupt her competitive career. Valeria is particularly successful as a bodybuilder, in the bikini category. The awards are encouraging her more and more. Thus, Valeria, in addition to being an excellent Doctor, also establishes herself as a Personal Trainer.
A Doctor like few, it can be said. In fact, Valeria Galfano’s mission is to help patients prevent chronic diseases. Valeria’s attitude towards each patient is very empathetic. You understand how difficult it is to cope with eating disorders, along with all the psychological aspects that they entail.
In this interview, the theme of menopause is developed specifically. So, it’s time to give the floor to Doctor Valeria Galfano.
Welcome Dear Doctor Valeria Galfano. What is menopause?
I am honored to participate in this interview. Menopause is a physiological time in the life of women. This period marks the end of the fertile age. The disappearance of the menstrual cycle is associated with a drastic reduction in the circulating levels of estrogen hormones. This is accompanied by an increase in gonadotropins: FSH (follicle stimulating hormone) and LH (luteinizing hormone).
What are the symptoms of menopause?
Menopause generally occurs around the age of 50. It presents with an irregularity of the menstrual cycle, up to complete disappearance. Symptoms characteristic of this state can be:
- Hot flashes
- Excessive sweating
- Pressure changes
- Impaired sleep
- Weight gain
The decline in estrogen is associated with the decrease in bone mineral density. Hormonal alterations could also favor the onset of cardiovascular pathologies. However, it is always wrong to generalize as each case is unique.
What diet do you suggest for menopause?
The diet during menopause must be balanced and very varied. Fresh food must be a daily choice, in order to cover the daily requirement of vitamins and minerals. At this stage, particular attention must be paid to calcium intake.
The daily calcium requirement during menopause is approximately 1,000–1,500 milligrams. The foods I suggest are:
- Low-fat dairy products
- Leafy vegetables
- Dried fruit
Instead, beware of excessive salt intake. It is a good habit to limit the consumption of overly processed foods, rich in saturated fats and simple sugars.
Menopause and healthy goals: what to set yourself?
I suggest doing regular physical activity, focused on muscle strengthening . In this way it is possible to maintain an adequate amount of lean mass. Physical activity also facilitates socialization and, by keeping fit, you can also build new friends.
Riproduzione riservata © - WT
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