We can define Menopause, which is a natural period of a woman's life, as the end of the reproductive period. Ensuring adequate and balanced nutrition and physical activity during this period; It helps maintain ideal body weight, protect bone and heart health, and minimize the risk of diabetes or cancer.
Milk and Dairy Products Should Be Consumed Frequently
Dyt. Havva Kılınç said, "As you know, during this period, due to the decrease in estrogen hormone, there are some changes in other hormones and metabolism in the body. These changes may primarily cause a slowing down of the basal metabolic rate, an increase in appetite and, accordingly, especially android type fatness. At this point, it is necessary to get help from a Dietitian in order to manage weight and to implement a nutrition plan with high fiber content, tailored to the person's health condition. One of the effects of the decrease in estrogen, which provides bone integrity, is that it increases the risk of osteoporosis. For this reason, the person should take milk and dairy products, which are the most important sources of calcium, in sufficient quantities in meals, include calcium-rich vegetables, legumes, nuts and fresh fruits in the daily diet, prefer hard water with high mineral content instead of soft water, and also ensure that protein is taken at recommended levels and not consumed excessively. "Since caffeine consumption will increase calcium excretion, care should be taken to limit caffeine consumption," he said.
Walnuts and Fish are the Most Important Nutrient Source
It is directly related to calcium absorption. Dyt noted that checking the levels of vitamin D and taking it as a supplement if necessary protects the person against the risk of osteoporosis by increasing calcium absorption. Havva Kılınç drew attention to the following issues: "In this period, including exercise, which in my opinion is the most important nutrient for bones and muscles, will support both the protection of bone health and weight management against slowing metabolism. Another effect of the decrease in estrogen is that it negatively affects heart health by causing an increase in cholesterol and triglyceride levels. For this, foods with healthy fat content (olive oil, game) should be included in the nutrition program. okado, walnuts, fish, raw nuts) should be included in sufficient quantities, fish consumption should be increased to twice a week, especially with its omega-3 content, vegetable consumption should be increased, instead of fried foods as a cooking method; Healthy methods such as boiling, baking, grilling and steaming should be preferred. As in every period of life, you should take care to drink enough fluids during this period. You should drink an average of 2-2.5 liters of water a day.''
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