Menopause (last menstrual period). It starts at the end of the last period, but is confirmed when no menstrual flow for at least 12 months. The age is presented is different for every woman, but is considered normal between 45 and 55. In general, the last bleeding presented duration and amount of flow variables, and fewer cycles is accompanied by the release of an egg.

Menopause is considered premature when it occurs before 40 years between their heritage find causes, gland disorders, mainly ovaries, and smoking.

End of menstruation and hormonal changes that affect everyday life characterize the climacteric. At this stage, hormone loss favors the presence of osteoporosis, in which bone thinning is responsible for bone fractures, threatening life.

Let's start with those that help prevent or treat bone weakening system:
* It is advisable to eat 2-4 servings of dairy; it maintain adequate bone health
* It is also important to include more foods rich in mineral.
* It is important to improve the intake of vitamin D help binding of calcium in bones.
* Avoid excessive consumption of protein and phosphorus.
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Now, to prevent overweight follow the following guidelines:
* Reduce consumption of saturated fats. These products promote obesity and encourage the formation of fatty plaques in the arteries.
* Include high-fiber foods (vegetables, fruits, legumes and whole grains), by improving the intestinal transit, help whet the appetite and regulate the amount of fat absorbed during digestion.
* It is beneficial to take at least five servings of fruits and vegetables every day
* You need to drink at least 2 liters of water daily (8 glasses).

Further
Notwithstanding the above, many nutritional experts recommend eating certain foods containing vegetable substances called iso-flavones, which act similarly to estrogen and help relieve the symptoms of menopause. These compounds are easily found in soybeans and products, beans and whole grains.

According to some studies, iso-flavones decrease the concentration of blood fats (cholesterol) and help relieve hot flashes night. However, its scope is limited because they do not act effectively in the event of severe hormonal imbalance, for which it is best to use replacement therapy.

We can not fail to mention the use of calcium supplements, which offer invaluable help to prevent or treat bone weakening. However, these products should not be taken lightly, as each person requires particular amount and constant adjustment of dose, depending on age and severity of the problem.

It is also important to note that excessive consumption of calcium is associated with an increased propensity to develop kidney stones (stones in the kidney) and digestive problems such as constipation (difficulty with bowel movements), gas and bloating. Therefore, it is advisable that these products are prescribed by a gynecologist or nutritionist, to avoid adverse effects.

It is now common to speak of the value of physical activity to prevent overweight, circulatory diseases and bone disorders during menopause. This is, without doubt, that there is strong evidence showing that regular exercise is useful to eliminate risk factors.

In principle, it is clear that the sport, combined with balanced diet, helps regulate body weight and the presence of sugar and fat in the blood, so that greatly reduces the chance of heart attacks and joint damage in knees and hips.

Furthermore, it has been shown that exercise strengthens muscles and bones, forcing the latter to absorb calcium. What's more, improves balance and coordination of movements, so that reduces the risk of falls and fractures suffer.

If you're wondering what exercise is most appropriate, we will tell you overhead activities, including walking, are more positive effect on bone that those exercises where the person does not have to carry their weight, such as swimming or cycling.

Finally, it should be noted that exercise stimulates bone only you work with directly, so that to have optimal results, you should perform activities that require the involvement of different body parts.