Menopause is a physiological (but natural) phase in a woman's life; however, this doesn't mean it's simple or impactless. It's a true biological transition, characterized by profound hormonal, metabolic, and psychophysical changes that require awareness and active management.
It's not just the end of the menstrual cycle, it's a shift in the entire body. Understanding it and addressing it with a proper approach—one that encompasses nutrition, behavior, and, when appropriate, supplements—allows you to transform this phase from a critical moment to a time of rebalancing.
What is menopause and when does it occur?
Menopause is defined as the permanent cessation of menstruation, diagnosed after 12 consecutive months of amenorrhea.
In Italy, the average age of onset is around 50–51 years, although the transition phase, called perimenopause, can begin several years earlier (45–48 years).
The key change is the progressive reduction in ovarian function, with consequent decline in estrogen and progesterone.
Hormonal fluctuations: the real driver of change
The menopause period is not linear. It is characterized by significant hormonal fluctuations, often more impactful than the final decline. In particular, estrogen levels fluctuate irregularly, progesterone levels tend to decline prematurely, and the nervous system's response to menopause increases. This imbalance is responsible for most of the initial symptoms.
Estrogens, in fact, act not only on the reproductive system, but also on the nervous system, metabolism, bone tissue, the cardiovascular system, and the skin and mucous membranes.
Menopause symptoms vary greatly from woman to woman (but there are recurring symptoms).
THE The most characteristic ones that derive from an alteration of thermoregulation are:
Vasomotor symptoms
- Hot flashes (hot flashes)
- Night sweats
Others, too often underestimated, have a great impact on the quality of life.
- Neuropsychological symptoms
- Irritability
- Anxiety
- Mood swings
- Difficulty concentrating
Then there are some long-term problems including:
- Difficulty falling asleep
- Night awakenings
- Unrefreshing sleep
- Body changes
- Increased fat mass (especially abdominal)
- Feeling of bloating
While the initial phase is characterized by obvious symptoms, it's in the long term that the most significant challenges arise, such as insulin resistance and metabolism. In fact, the decline in estrogen promotes increased blood sugar and increased accumulation of visceral fat. All of this increases metabolic risk.
Other important long-term issues are: theOsteoporosis, in fact, estrogens protect bone tissue. Their reduction leads to the loss of bone density and the increased risk of fractures and the Sarcopenia manifested by loss of muscle mass (general tone) and reduced strength. These problems have a direct impact on metabolism and autonomy.
These consequences are often accompanied by an increase in circulatory problems with slowed microcirculation, increased water retention, a feeling of heaviness in the lower limbs, dry mucous membranes, dry eyes, vaginal dryness, and less elastic skin.
What to do: concrete lifestyle strategies
Menopause is not something you "suffer": it is managed using some simple tools:
- Targeted nutrition
A correct diet is the first intervention with the aim of controlling weight and blood sugar,
protect muscles and bones, reduce inflammation by introducing some specific eating habits:
- increase quality proteins
- reduce simple sugars
- introduce good fats (omega-3)
- increase fiber
- manage alcohol carefully
- Daily physical activity a mix of strength training and moderate aerobic activity, essential for:
- maintain muscle mass
- improve insulin sensitivity
- protect the bones
- Stress management
Stress amplifies typical symptoms; to alleviate them, it is necessary to have regular sleep, use relaxation techniques and reduce stressful stimuli if possible.
- Hydration and circulation
These are often overlooked but essential points: it is necessary to drink adequately, promote venous return and water retention of tissues, and avoid prolonged sedentary behavior.
Supplement support: the role of the NUTRIFARMA line
When diet and lifestyle aren't enough, supplementation can offer targeted support. NUTRIFARMA has developed a dedicated line that works in a complementary manner to alleviate typical ailments.
The first answer is given by ESTROElle a real “system” that includes a day capsule and a night tablet, to address in a chrono-biological way the problems linked to menopause, which are divided between Day and Night.
The main components present in both the Day and Night formulations are:
Red Clover Isoflavones to modulate estrogen-like activity, helping to reduce disorders related to changes in body temperature.
The Black Cohosh which supports the control of menopausal disorders and plays a role in improving joint function⁴.
Ingredients per capsule only Day:
Maca aimed at carrying out a tonic and adaptogenic action, promoting vitality and resistance to tiredness.
The Dioscorea rich in compounds such as diosgenin, a substance with effects similar to progesterone and is useful in cases of physical and mental tiredness
Vitamin B6 which contributes to the regulation of hormonal activity and the reduction of tiredness and fatigue.
Ingredients of the Night tablet only:
Salvia officinalis to support the regularity of the sweating process and the control of nighttime hot flashes.
Passionflower and Hops to promote relaxation and quality sleep in conditions of stress.
Magnesium which contributes to normal psychological function and muscle function.
In this way, a regulation of vasomotor symptoms (heat changes) is achieved with an improvement in mood and energy (day capsule) and a positive action on sweating and quality of sleep (night tablet).
But the line NUTRIPHARMA dedicated to women in menopause includes another product with a unique and complex formulation, it is about OSTEOlle based on:
Soccer which contributes to the maintenance of normal bones and the reduction of bone mineral loss in women
L-Calcium Methylfolate It is the biologically active form of folic acid that contributes to normal amino acid synthesis and normal homocysteine metabolism to promote bone mineral density.
Vitamin D which promotes the absorption and use of calcium, contributing to correct bone mineralization¹⁴.
Vitamin K2 which works synergistically with D3 to improve calcium metabolism aimed at bone density.
ZINC and Boron, Zinc contributes to the maintenance of normal bones; Boron is involved in the regulation of calcium, phosphorus, and magnesium metabolism, key elements for bone mineralization.
Creatine and HMB, key molecules that, especially with targeted training, optimize the maintenance and improvement of muscle strength and mass. This not only improves tone but also helps prevent bone fragility.
Magnesium An essential mineral involved in over 300 enzymatic reactions. Magnesium contributes to the maintenance of normal bones and normal muscle function.
A third supplement that should be taken depending on the presence of symptoms (especially in the warm months) could be LIFOSTAX which targets microcirculation and drainage, in fact it helps the disposal of tissue fluids, makes the capillaries more elastic and thus reduces the sensation of heavy legs.
Mistakes to avoid
Many women often tend, more or less consciously, to ignore the first signs.
Muscle mass and its functional impact on both daily life and self-esteem are too often overlooked. Furthermore, improving muscle mass almost always also means improving bone density.
