Menopause and perimenopause: dietary adjustments and symptom management

Menopause and the preceding perimenopausal phase involve significant hormonal shifts that can lead to symptoms such as hot flashes, sleep disturbances, mood changes, weight fluctuations, and decreased libido. Perimenopause is characterized by hormonal oscillations that may begin years before the final menstrual period, often manifesting as 'brain fog'—episodes of forgetfulness and difficulty concentrating.

Nutritionist Nataniel Viuniski emphasizes that while no specific diet exists to prevent all changes, maintaining a varied diet is crucial for cardiovascular, metabolic, and bone health. A key recommendation is increasing protein intake to combat the progressive loss of muscle mass and strength. Depending on individual needs, a reference of 75 to 100 grams of protein per day, distributed across meals, may be beneficial. This should be paired with strength training to preserve muscle tissue.

Medical experts, including gynecologist César Patez, note that because symptoms vary widely between individuals, women experiencing quality-of-life interference should seek gynecological evaluation rather than normalizing the discomfort.