Hot flashes, mood swings and sleepless nights are often the most remembered symptoms of menopause. But there is a less visible — and often distressing — effect that accompanies this phase: metabolic slowdown. During the transition to this phase of life, there is a progressive reduction in the basal metabolic rate, a phenomenon mainly associated with the drop in estrogen levels and the loss of muscle mass.

During menopause, for example, women are more likely to develop sarcopenia — progressive and accelerated loss of mass, strength and muscle function — due to hormonal changes, mainly the decrease in estrogen. As muscle is metabolically more active than adipose tissue, this reduction directly impacts caloric expenditure at rest.

Furthermore, data from the Study of Women’s Health Across the Nation (SWAN) indicate that menopause is associated with a significant increase in visceral fat, regardless of chronological aging. This type of fat is related to greater cardiovascular risk and changes in insulin sensitivity, making metabolic control even more strategic at this stage.

For nutritionist Mariane Alves, it is essential to understand that the weight gain Menopause is not just a consequence of age. “There is an important hormonal change that alters the way the body distributes fat and uses energy. At the same time, there is a natural loss of muscle mass that reduces basal metabolism. It’s not a lack of discipline, it’s physiology”, he explains.

According to the expert, the basis for maintaining a more active metabolism includes adequate intake of proteins and regular strength training. “Muscle preservation is the main metabolic pillar at this stage. Without this, any isolated strategy will have limited effect”, he states.

Although they do not replace habits fundamentals such as a balanced diet, regular physical activity and quality sleep, some drinks can contribute to metabolic balance during menopause. Certain teas have bioactive compounds capable of supporting, in a complementary way, the functioning of the body at this stage. See three options below:

1. Green tea

Rich in catechins, especially epigallocatechin gallate (EGCG), green tea is associated with a slight increase in thermogenesis and fat oxidation. “It can slightly stimulate energy expenditure and favor the use of fat as fuel. It is a good ally, as long as it is consumed in moderation”, advises Mariane Alves.

2. Ginger tea

Ginger has bioactive compounds with a mild thermogenic effect and can help improve insulin sensitivity. “In addition to contributing to metabolism, ginger helps with satiety and glycemic control, something relevant during menopause”, says the nutritionist.

3. Hibiscus tea

Rich in polyphenols and anthocyanins, hibiscus has antioxidant action and can help reduce body fat and body fat. swelling. “Hibiscus is not a powerful metabolic accelerator, but it contributes to general metabolic balance and many women report improved fluid retention”, he highlights.

Although teas can offer additional support, Mariane Alves reinforces that they do not replace structured strategies. “Teas are supportive. If the woman is sedentary and has insufficient protein intake, the effect will be practically imperceptible. What supports metabolism is muscle, adequate sleep and a balanced diet”, he highlights.

She also warns against excessive consumption of stimulating drinks, especially at a stage of life marked by a higher incidence of anxiety and sleep disorders. “Each organism reacts in a different way. The ideal is to personalize it. Menopause is not a period of extreme restriction, but of intelligent adjustments”, he concludes.

By Beatriz Pinheiro