Menopause; It is observed between the ages of 48-55. It is not the end of womanhood, it is the period when the fertility ability is lost. Menopause should be considered as the second spring.
Some important changes that occur in the body during this period;
Menstrual irregularities are observed.
Headache, irritability, sleep disorders, depression, excessive sweating, weakness and fatigue increase.
Skin becomes looser, thinner, has a transparent appearance, veins become visible, wounds heal late and bruises occur.
Energy expenditure decreases. As a result, obesity occurs.
Body composition changes due to decreased physical activity and decrease in hormone levels.
You cannot control menopause, but you can control its effects. Attention should be paid to the health problems brought by the period. Some of the health problems that arise are; obesity, cardiovascular diseases, osteoporosis, breast cancer.
Osteoporosis;is a disease in which bones break easily as a result of increased calcium loss from the bones. Bone loss begins after the age of 30. It increases significantly during menopause.
Causes of cardiovascular diseases;Estrogen deficiency, pre-menopausal nutritional status, obesity, smoking, changes in the levels of fats in the blood of most women who enter menopause. Increased blood cholesterol and triglycerides increase the risk of heart attack, which causes atherosclerosis.
Obesity;With advancing age, the body's metabolic rate decreases due to lack of movement. Weight gain is inevitable.
How should we eat during menopause?
Lean beef should be preferred as red meat. White meat (chicken, fish and turkey meat) should be used frequently.
Avoid fatty foods (cream, cream, mayonnaise, chocolate, meat and chicken broths, soudjouk, pastrami, salami, sausages). meat products and dried nuts) should be avoided.
When cooking, boiling or grilling should be preferred instead of frying.
Solid fats (such as butter and margarine). ) should not be used.
Whole milk, yoghurt etc. Instead of cheese, half-fat ones should be preferred.
The best source of calcium is milk and dairy products.
>Drinking water with high mineral content should be preferred.
Vitamin D need is met from sunlight. Sunbathing should be done at noon in the winter months, and in the mid-morning and afternoon hours in the summer months.
Adding excessive salt to meals and consuming excessive salted foods should be avoided.
Sugar and sugary foodsshould be avoided as much as possible.
Omega 3 and omega 6 (essential fatty acids Consuming more ) increases calcium absorption and ensures calcium deposition in the bone. Foods containing the most omega 3 and 6 are; nuts and seeds, dark green leafy vegetables, soybeans, oily fish, sunflower and olive oils.
Some foods contain phytoestrogens, which act like hormones. It is known that these help relieve complaints such as hot flashes, night sweats, insomnia, fatigue and decreased sexual desire during menopause. Some of these are; sprouting seeds such as flaxseed, sesame, lentils, soybeans, nuts such as almonds, hazelnuts and walnuts, apples, bananas, kiwi, spinach, broccoli, cress, arugula, etc. green leafy vegetables such as celery, garlic and cruciferous vegetables, ginger, sage, nettle and fennel.
Smoking, alcohol, drugs, foods cooked by direct fire, food additives, sunlight, polluted air and It is known that antioxidants prevent the damage of these substances, such as harmful chemicals, that age a person and shorten his life. Antioxidants are mostly found in vegetables and fruits.
Exercise should become a part of life. Active and brisk walking is recommended for 30 to 40 minutes, at least 3-4 days a week.
Some tips on 0-1 year old baby nutrition
For the first 6 months, your baby has no need other than breast milk. After the 6th month, you can start giving additional foods along with breast milk. you lire. During this period, he can hold his head up and sit with support. Shows interest in things related to food around him. He can take it when you feed him something with a spoon.
You can give additional food to your baby, starting with 30-40 ml and increasing it in the first attempts.
While preparing the food, first wash your hands with plenty of water. Make sure the tools and equipment you use are clean. Wash the vegetables and fruits you use with plenty of water. You should feed the foods you have prepared to your baby without waiting.
Try only one new food a day. If you are going to introduce new foods to your baby, I recommend that you start them when they are hungry. Feed it individually, not as a slurry, but in a way that it can be tasted.
The first solid foods should be soft and fluid in consistency. The healthiest cooking method is steaming. Thus, vegetables and fruits preserve their vitamin value. Instead of juice, grate the fruits with a glass grater and puree them. Because the pulp of the fruits facilitates digestion and has high vitamin value.
After switching to solid foods, you can give warm boiled water from time to time.
According to the American Academy of Pediatrics, the first complementary food is cereals and the first choice is rice flour. .
You should choose gluten-free grains such as rice, potatoes, corn, soy and chickpeas. Then come vegetables and fruits. Vegetables that can be consumed: potatoes, carrots, zucchini, broccoli, celery, spinach, pumpkin, peas... Fruits that can be consumed; apple, pear, apricot, peach, banana...
If your baby is prone to constipation, you can give dried apricots, prunes, apples and pears by boiling them with cinnamon and passing them through a food processor. This will be good for constipated babies.
Which foods cause allergies the most?
Cow's milk, shrimp, soy, eggs, wheat, peanuts, walnuts, fish, crab, lobster
It may be harmful to give cow's milk, honey, sugar, salt, tea and broad beans before the age of 1.
Most importantly, it is wrong to constantly try to feed your baby thinking that he/she is not getting enough and force him to cry. If your baby is breastfed and fed with baby food and complementary foods, he/she will not be hungry. If you are still uneasy about this issue, consult a dietician. I recommend you to apply.
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