Women enter the productive period with puberty. In order to experience motherhood, the menstrual period begins, with the release of estrogen and progesterone hormones, it is prepared for the miraculous process of pregnancy. At the end of this productive period, the productive period is closed in women, especially with the decrease of the estrogen hormone. Now the period of menopause has begun. Entering menopause before the age of 40 is called premature menopause. After the age of 40, minor changes are observed in the hormones, during the normal period, the menstrual intervals become shorter, and then hot flashes begin to appear. When it comes to the age of 45-50, menstrual intervals begin to vary between 20-35 days, sometimes late and sometimes early. Now your doctor will inform you that there is a decrease in your hormones called estrogen and progesterone.
In women during menopause; osteoporosis, atherosclerosis, tendency to develop hot flushes, night sweats, palpitations, insomnia, nervousness, depression, forgetfulness, weakness, sometimes decreased sexual desire and urinary incontinence can be seen. These symptoms can last for weeks, months or even years.
With the decrease in estrogen level in menopause, bone loss accelerates with calcium loss from the bones of women. Therefore, an increase in calcium requirement is observed. Calcium is the basic element used in bone building as well as many cellular functions, and its deficiency causes osteoporosis in women. As a result, low back pain, shortening in height and humpback occur with silent spine fractures. The common complaint of many women, even, is fat in the waist and abdomen. With the change in the hormone levels in the body during the menopause period, the metabolic rate or the energy rate used by the body generally decreases and the weight loss process becomes difficult due to the drugs used. In addition, it has been reported that during menopause, a tendency to eat sweets may be observed with the decrease in the sense of taste in women. For this reason, it is useful to be cautious in the pre-menopausal period. Because with the many problems of menopause, women who care about visuals can have really bad and unhappy days because of their excess weight. Also, even if there is no weight gain, due to hormone treatments and The body collects water and the person looks fat due to edema. As the protective effect of this hormone disappears as a result of the decrease in estrogen hormone in menopause, increases of up to 60 percent are observed in cardiovascular system diseases. Diet and exercise are very important to prevent cardiovascular diseases in menopause.
Many women think that it is difficult to lose weight during menopause, however, there is no obstacle to controlling your weight with a diet plan that is compatible with your lifestyle. .
Tricks of nutrition during menopause;
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You've always worked for your spouse, children, friends, maybe it's time to take time for yourself, but now our first goal is to be healthy.
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In this period, knowing your measurements such as height, weight, body mass index, waist circumference and getting rid of them if there is a deficiency or excess will make your job easier.
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In order to increase your metabolic rate, which decreases with age, you should increase your meals frequently.
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In addition to milk and its products, green leafy vegetables and nuts (walnuts, almonds) ..) you should meet your increased need for calcium.
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You should avoid excessive protein consumption because excess protein causes the calcium you need to be removed from the body.
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To protect your heart health; Focus on grain products and vegetables & fruits.
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You should pay attention to the use of salt. Remember! Excess salt causes both your edema to increase and your bones to melt.
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Sunbathing to meet your daily vitamin D needs.
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In early age In order to increase bone mass, give importance to physical activity to protect bone mass in the elderly.
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You can reduce the possibility of hot flashes by reducing hot and spicy foods in your daily diet.
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Flaxseed can reduce the symptoms of menopause by contributing to the provision of estrogen balance, thanks to the phytoestrogens in it. You can use up to 2 teaspoons per day.
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Drink 2.5-3 liters of water a day.
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Avoid smoking and alcoholic beverages stop.
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