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   The perimenopausal stage may also coincide with some perimenopausal symptoms such as the first pain arthrosis, which limit physical activity, apparation of diabetes, a cholesterol, imsomnia, anxiety or hypertension. So many good reasons to monitor his diet and eliminate any excess. 

   What are the common disorders and problems in perimenopausal- premenopausal period

The premenopause is marked by variations in weight: 50% of women complain of swelling, against 4% who say they have lost a few kilos. Many factors explain this variation. The decline in estrogen led to both a loss of tone (which decreases energy expenditure) and an increase in LDL (bad) cholesterol. It can also be a source of food intermittent impulses.

Psychological factors can lead to lessen by compensationof food: premenopause announced in effect the end of fertility, a turning point that many women equate the beginning of the third age, old age. 

b)  energy needs
 

The energy needs in premenopause are identical to those of a young adult if physical activity is maintained. Depending on your weight and activity level, a daily ration from 1800 to 2000 calories you will keep your weight at a stable level. 

  However, even if you do not take weight, your muscles may decrease during the pre, for the benefit of adipose tissue. In order not to grow, we must naturally control your calorie intake, but also retain-even increase-theyour physical level.

c) nutrient requirements
 

The needs carbohydrates, lipids and portéines are comparable to those of young adults, but we must be increasingly attentive to the quality of nutrients. The risk of cardiovascular disease is increased reaso the increase of LDL cholesterol: avoid saturated fat (meat, fats, butter and dairy fats, oils for frying) and prefer unsaturated fats (vegetable oils). 

  
d)  The needs for minerals
 

The needs for minerals are not changed, unless your rules have become longer and abundant, because of the risk of anaemia by iron deficiency. In this case, an intake of iron is required in the form food (red meat, pulses) or drug. 

  The calcium intake has remained high (1200 to 1500 mg per day) to curb the natural osteoporosis. 

 
e) are antioxidants  usefu for menopause?
 

The premenopause is the ideal time to enrich your diet with antioxidants, these molecules that inhibit the aging of tissues in neutralizing free radicals. The most famous are vitamin C and beta carotene (a precursor of vitamin A) are abundant in fruits and vegetables and vitamin E (tocopherol), found in oils and vegetable seeds. 

   It existen many other antioxidants: lycopene tomatoes or grapefruit, folic acid (vitamin B9), glutathione, quercetin onions or black grapes, coenzyme Q10 soybean. Some minerals also have an antioxidant action, such as zinc and selenium. The main sources are fruits and vegetables, seeds of cereals and dried fruits, fish and crustaceans. 

  
  (!)Important tip:
 

Do not go on the pretext that your menopause is in sight! It is a normal evolution of your life, not a disease. Live plainement your age, and stay vibrant!