Menopause Nutritional Alerts – Health Network
In our country, women enter the menopause around the age of 45-47 years. Since the average life expectancy is 80 years, the importance of nutrition increases for this long period in the lives of women after the menopause.
Factors such as genetic and environmental factors, diet, smoking, high-fat diet, caffeine consumption, race, and failure to give birth influence the time of menopause. Dietitian Akgül said: “The nutritional needs of women in the pre- and post-menopausal period are different. During the menopause, risks such as obesity, insulin resistance, cardiovascular disease and osteoporosis increase.
Estrogen hormone plays an important role in women’s productivity and body shaping. Dietitian Akgül said: “With the drop in estrogen levels during this period, mood swings can occur. The change in estrogen level affects metabolism. Menopausal women have a higher rate of obesity than premenopausal women, and the decreased estrogen level causes an increase in body fat. In the postmenopausal period, the waist circumference also increases, the waist circumference increases and the risk of insulin resistance increases.During this period, a decrease in metabolism, an increase in appetite, a decrease in physical activity, a change in eating habits cause obesity after the menopause.
While the good cholesterol HDL falls during the menopause, the bad cholesterol LDL decreases, which poses the risk of disease; However, high blood pressure and the risk of cardiovascular disease increase. Dietitian Akgül mentioned that the decrease in bone mass and the deterioration of bone structure and osteoporosis, which increases the risk of bone fractures, may increase during this period, stating that it is necessary to have enough calcium-containing foods in the diet in order to get the vitamin. Control D levels and get regular exercise to avoid this risk. In order to be affected by all these negative effects at the minimum level, he listed the principles that must be taken into account in the diet as follows:
“With aging, calcium excretion from the body increases and if not enough calcium is taken in, bone loss increases. Adequate calcium intake protects bone health in women and helps reduce fat in the waist circumference. For women aged 19-50 years, a calcium intake of 1000 mg/day is recommended. As reducing fat intake during menopause is a protective factor, consideration can be given to the consumption of semi-skimmed milk and dairy products to reduce both energy and fat intake and a consumption of 3 servings of milk and dairy products per day is recommended. Other sources of calcium include soy, sesame, nuts and oilseeds, fish and seafood, vegetables such as cabbage, beets and green leafy vegetables, fruits such as oranges and figs, as well as molasses and legumes. While taking advantage of calcium sources for bone health, it is important to monitor and support vitamin D levels in the event of a deficiency.
Warning for too much salt
Excessive salt consumption during menopause negatively affects bone health and may increase the risk of osteoporosis and hypertension. The World Health Organization recommends the use of 5 grams of salt for adults. Consumption of excess salt can cause edema and negatively affect your metabolism, and you may have trouble controlling your weight. To reduce daily salt consumption, you can add vegetables such as onions, garlic and lemons to your meals instead of salting and sweetening them. Reducing salt-containing foods such as flavorings, sauces, toasted saltines, and pretzels can be achieved.
In menopausal women, muscle mass begins to decrease, their bodies are usually fatter and their metabolism slows down. Therefore, regular exercise is important for weight management, bone health and strengthening muscle structure.
During this time, it is important to consume fresh fruits and vegetables, limit sugar consumption, and take advantage of whole grains for weight management. Dried legumes with a high fiber content and rich in vegetable proteins, without cholesterol, are preferred 2-3 times a week. Consumption of pulpy foods reduces the risk of diabetes and cardiovascular disease that can occur in the postmenopausal process, while helping to prevent constipation problems.
Foods high in saturated animal fat negatively impact bone and heart health. In particular, instead of fatty red meats, white meats such as chicken, turkey and fish, low-fat animal products, closed packaged cookies, crackers and avoiding packaged foods with a high fat and sugar content such as cakes, reducing the consumption of fast food, avoid frying in oil when cooking, especially in the oven, By using cooking techniques such as boiling and steaming, you can control your weight while reducing your daily fat intake. Olive oil is preferred in salads and meals, and oilseeds such as unroasted hazelnuts, almonds and walnuts should be used. Clinical studies show that after an average follow-up of 8.5 years, increasing fiber intake and decreasing fat intake reduce the risk of heart disease, diabetes (diabetes) and breast cancer.”