The Effects of Physical Activity and a Balanced Nutrition Plan in Peri-Menopausal and Menopausal Women: A Literature Review and a Pilot Study in Albania

Elona Mehmeti

Abstract: Menopause represents a critical transitional phase in a woman's life, characterized by a progressive decline in ovarian function and marked hormonal fluctuations?particularly reductions in estrogen and progesterone levels?that influence a wide range of physiological systems. This period often brings about a variety of distressing symptoms, including hot flashes, night sweats, fatigue, sleep disturbances, mood swings, and cognitive difficulties, which can significantly impair daily functioning and diminish overall quality of life. In addition to these symptoms, menopause is associated with an increased risk for chronic health conditions, such as cardiovascular disease, obesity, metabolic syndrome, type 2 diabetes, and osteoporosis, further exacerbating physical and psychological strain. These health risks are serious. Unfortunately, limited societal awareness and a lack of targeted interventions make things worse. Extensive research demonstrates that regular physical activity and a nutritionally balanced diet are among the most effective non - pharmacological approaches to managing menopausal symptoms and preventing chronic disease. These lifestyle factors contribute to improved bone density, better metabolic regulation, enhanced mood, and reduced inflammation, offering a holistic path to sustained health in midlife and beyond. This paper presents a comprehensive review of the existing literature on the effects of physical activity and diet during the peri - menopausal and menopausal periods, highlighting evidence - based practices and international recommendations. Furthermore, the article introduces a pioneering research initiative currently underway in Albania?one of the first of its kind in the region?which aims to evaluate the nutritional status and key health indicators of peri - and menopausal women. Conducted in partnership between the Sports University of Tirana and the medical nutrition clinic Nutristudio, the study utilizes laboratory assessments and clinical evaluations to create personalized physical activity and dietary plans tailored to the needs of this population. The ultimate goal is to enhance physical and mental health, promote active social participation, and contribute to the development of national health strategies aligned with global best practices.

Keywords: Menopause, Peri - Menopause woman, Physical Activity, Nutrition, Albania

How to Cite?: Elona Mehmeti, "The Effects of Physical Activity and a Balanced Nutrition Plan in Peri-Menopausal and Menopausal Women: A Literature Review and a Pilot Study in Albania", Volume 14 Issue 5, May 2025, International Journal of Science and Research (IJSR), Pages: 1402-1407, https://www.ijsr.net/getabstract.php?paperid=SR25520132538, DOI: https://dx.doi.org/10.21275/SR25520132538