The main points of the diet

• Eat fruit and vegetables with every meal
• Choose the right sources of fat and protein
• Take regular physical exercise
• Maintain good hydration levels
• Avoid sugar, alcohol and trans fats

The benefits of the diet

• Prevent weight gain
• Reduce heat waves and mood swings
• Prevent bone loss and osteoporosis
• Prevent the risk of cardiovascular disease and breast cancer

Preventing excessive weight gain during the menopause

On average, women weigh 2 to 2.5 kg more when they reach the menopause.

This weight gain is particularly noticeable during the transition period between perimenopause and menopause, which lasts about 3 years.

During this time, weight tends to accumulate around the abdomen.

This accumulation of 'visceral' fat increases the risk of cardiovascular disease.

The causes of this weight gain are numerous: reduced oestrogen levels, reduced energy expenditure, new eating habits (more regular consumption of red wine, for example), reduced basal metabolism, loss of muscle mass, etc.

It is thought that the basal metabolic rate, i.e. energy expenditure at rest, decreases by 200 calories per day during the menopause.

It is therefore necessary to eat less in order to cover calorie requirements.

Hormone therapy has a variable effect on weight and fat distribution.

While some women gain weight on treatment, others remain stable or even lose some weight.

Reducing menopausal heat waves

Hot flushes are one of the most distressing symptoms of the menopause.

Fifty to 80 per cent of post-menopausal women have experienced hot flushes.

It has long been thought that flaxseed may help to combat this symptom, but scientific research has not confirmed this. However, they should be included in a menopausal diet because they are rich in fibre and omega-3 fatty acids.

Reduce loss of bone mass

To preserve bone mass as much as possible, it is important to eat a diet rich in certain nutrients: calcium, vitamin D, vitamin K and B12.

This is what the menopause diet is all about.

You should also pay particular attention to the intake of sodium, alcohol and other stimulants, and limit their consumption.

Preventing breast cancer and reducing the risk of cardiovascular disease

Alcohol, obesity and weight gain can all contribute to breast cancer. This is why it is important to follow a special menopause diet.

Before the menopause, women are less prone to cardiovascular disease than men.

However, after the menopause, women's risk of heart problems reaches that of men.

Diet plays a major role in the development of cardiovascular disease.

It is therefore important to follow a menopausal diet.