Many women in Spain, upon reaching their forties, face an unexpected problem: their weight begins to increase even though their eating habits and lifestyle remain the same. This phenomenon, often associated with the onset of menopause, is caused by profound hormonal changes in the body that require a new approach to nutrition and physical activity.
The main reason for these changes is a drop in estrogen levels. As dietitian-nutritionist Laura Jorge explains, this hormonal shift affects not only mood or skin condition, but also triggers a cascade of metabolic, cardiovascular, and bone changes. Sticking to the same diet becomes a mistake, as metabolism slows down and the body’s needs change. According to the specialist, many of her patients complain about sudden weight gain even though they eat the same as before. This does not happen because of diet mistakes, but because the body starts to function differently. One consequence is a redistribution of fat with a tendency to accumulate in the abdominal area, increasing cardiovascular health risks.
To manage weight and preserve muscle mass during this period, experts recommend focusing on whole, nutritious foods, while avoiding fad diets and unproven supplements. The diet should be based on fruits, vegetables, legumes, and whole grains. It is important to ensure an adequate intake of high-quality protein and healthy fats, which can be found in olive oil, oily fish, and avocado. Laura Jorge emphasizes the particular importance of calcium and vitamin D for bone protection, as well as iron, magnesium, and sufficient protein to support muscle tissue. These nutrients can be obtained from dairy products, fortified beverages, small fish, nuts, and leafy green vegetables.
Another serious issue that accelerates with the onset of menopause is the loss of muscle mass, known as sarcopenia. This process negatively affects balance, strength, and overall calorie expenditure. The decline in estrogen levels slows protein synthesis and worsens muscles’ response to physical activity. Without timely intervention, this can lead to instability while walking, increased risk of falls, excess abdominal fat, and persistent fatigue.
A key factor in combating sarcopenia is increasing protein intake. Scientific data indicate that women over 40 require about 30% more protein than at a younger age to maintain muscle mass and promote its recovery. It’s important to choose proteins with a complete amino acid profile, paying particular attention to leucine.
Longevity experts explain the concept of the so-called “protein lever” (palanca proteica). This is a biological mechanism that triggers muscle building and repair processes. Two conditions are necessary for its activation: regular strength training (2-3 times a week using body weight, resistance bands, or moderate weights) and the consumption of sufficient quality protein evenly distributed throughout the day.
Muscle strength is directly linked to bone health. Therefore, along with diet and exercise, maintaining adequate levels of vitamins D3 and K2 is critically important. Vitamin D3 aids calcium absorption and regulates muscle contractions, while K2 directs calcium specifically into bone tissue. Studies have shown that women aged 40 to 60 with adequate levels of these vitamins had 23% higher functional strength and a lower risk of falls. Additional benefits for strength and recovery come from minerals such as magnesium and zinc.
In conclusion, Laura Jorge emphasizes that nutrition is just one element of a comprehensive approach. Successful adaptation to age-related changes also requires quality rest, regular physical activity, and attention to emotional well-being. Only a holistic approach that includes all aspects of lifestyle can help maintain health and well-being for many years.
