A preventive or therapeutic nutrition program is necessary to prevent the development of diseases such as obesity, cardiovascular diseases and osteoporosis, which are at high risk in women during menopause.
An ideal body with adequate and balanced nutrition and regular physical activity in menopause. maintaining weight; It is important in terms of protecting bone and heart health, reducing the risk of diabetes and cancer and eliminating menopausal problems.
RECOMMENDATIONS
Rich in vegetables, fruits, whole grains and calcium; It is recommended to follow a diet that is low in energy, caffeine and fat, and contains enough vitamins and minerals. In each meal, foods from four food groups (dairy group, meat group; egg-dry legumes, fresh vegetables and fruit group, cereal group) should be consumed in appropriate amounts for the individual's needs and nutrient diversity should be provided.
Consumption of carbohydrates complex, high in fiber and rich in vitamins & minerals (whole wheat bread, rye, oats, bulgur, buckwheat, whole wheat flour pasta, legumes, vegetables, fruits) should be preferred.
For example; Whole grain bread should be preferred instead of white bread, and bulgur should be preferred instead of white rice. All kinds of simple sugar products, tea sugar, etc., which only provide empty calories and do not contain any beneficial nutrients. should be avoided.
Pulse consumption should be increased.Fruits (apple, pear, strawberry, etc.), vegetables, dried beans, oil seeds, nuts ( walnuts, hazelnuts, etc.), rice, oat, barley bran, “water-soluble fiber” lowers cholesterol and regulates blood glucose. Wheat bran, corn bran, cereals made from whole wheat flour, and “water-insoluble fiber” in vegetables prevent constipation and are important for regulating intestinal activities. Daily fiber consumption should be 25-30 grams. However, it should be noted that a very high fiber diet will reduce energy, fat, protein and mineral absorption. Legumes should be consumed at least 2-3 times a week to ensure adequate fiber intake. Vegetable and fruit consumption should be increased. Bread and grain group foods, wholemeal, refined undetected ones should be preferred.
Consumption of vegetables and fruits rich in vitamins, minerals and phytochemicals should be increased. It has a protective effect against diseases.
Phytoestrogen, an estrogen-like substance found in soy, a legume variety, is thought to have a protective effect against osteoporosis. Some studies have determined that foods containing isoflavones such as soy milk, tofu, tempeh, and miso show estrogen-like activity and help regulate the decreased estrogen levels in the body. It reveals that in Japan, where soybeans and other soy products are consumed heavily, menopause-related "sweat flush" and other symptoms are experienced 30% less than in the North American continent. It would be better for those with a familial history of breast cancer to consult a doctor before consuming soy and its products. Most experts agree that consuming 40-80 mg of “isoflavones” per day during menopause relieves menopausal symptoms. For this amount of isoflavones, half a bowl of boiled soybeans can meet.
Consumption of vegetables and fruits also has a protective effect on bone mineral density. It is recommended to consume more than 400 grams of vegetables and fruits per day for postmenopausal women. Variety should be provided by consuming a different vegetable and fruit at each meal and between meals. Vegetable consumption or vegetable protein consumption was associated with high mineral density in bone.
25-30% of the total protein should be of animal origin and 70-75% of it should be of vegetable origin. Excessive protein consumption should be avoided. Because a high protein diet increases urinary calcium excretion and is an important risk factor for osteoporosis.Excessive consumption of phosphorus should be avoided.Excessive intake of phosphorus can cause calcium and magnesium loss from the bones. Protein foods generally also contain phosphorus. It is rich. If protein is taken in sufficient level, excessive phosphorus intake is also prevented.In low protein intake, calcium excretion in the urine is prevented. It is known that n increases.Quality protein sources should be preferred for protein intake. For example, dairy products with probiotic content such as yogurt, kefir, nuts, almonds, dried figs and green leafy vegetables are also good sources of calcium.
Foods high in magnesium and boron. should be preferred. These minerals are helpful in reducing the risk of osteoporosis (bone loss). Apples, pears, grapes, dates, raisins, legumes and nuts are good sources.
Low fat and low cholesterol foods should be consumed, and consumption of saturated and trans fats should be reduced. Less than 7% of dietary energy should be provided from saturated fats, less than 1% from trans fatty acids, and the cholesterol content of the diet should be kept below 300 mg per day. In individuals with high LDL cholesterol, diabetes and/or cardiovascular disease, it is appropriate to have dietary cholesterol below 200 mg. Dietary consumption of saturated animal fats and solid margarines increases blood cholesterol levels, paving the way for cardiovascular diseases.In addition, high-fat diet is associated with an increased risk of breast cancer. Vegetable oils (olive oil and sunflower, corn oil etc.) should be preferred in meals and salads. Fish should be eaten at least twice a week because of its polyunsaturated fatty acids, especially omega-3 fatty acids. It is thought that omega 3 may also have a protective effect against osteoporosis.
For bone health and the continuity of the skeletal system, food sources containing calcium, magnesium, vitamin D and K should be increased. Calcium also plays an important role in maintaining bone health during menopause. It also has a role in regulating blood pressure. Estrogen deficiency following menopause, increased urinary calcium excretion, decreased absorption of calcium from the intestines, and insufficient calcium intake in women are the causes of bone loss. While premenopausal bone density loss is 3-5% every 10 years, after menopause it is the rate is between 1-3% per year. Getting enough calcium and vitamin D reduces bone mineral loss and protects bone health. The best sources of calcium are milk and milk. are milk derivatives (yogurt, cheese, cottage cheese, etc.). Green leafy vegetables, legumes and molasses are also rich in calcium.
Since daily vitamin D requirement cannot be met with foods, sunlight should be benefited sufficiently (15-30 minutes/day). If necessary, vitamin D supplementation with calcium can be recommended according to the doctor's advice.
Salt consumption should be reduced and less salty foods should be preferred. Daily salt consumption should be less than 5 grams. below is recommended. Salt should not be added to the food at the table. Excessive salt consumption; It can cause osteoporosis as a result of hypertension, cardiovascular diseases and increased excretion of calcium in the urine. Consuming 9 grams of salt per day is thought to be a risk factor for osteoporosis. Postmenopausal women should consume moderate amounts of salt and sodium. Salt has an edema-increasing effect and excessive salt consumption should be avoided during these hormonal changes. . It is appropriate to consume 8-10 glasses of water a day to meet the need. Drinking hard water with high mineral content should be preferred. Freshly squeezed juices, milk, buttermilk and soups are good sources of fluids and also contain other nutrients. Caffeinated beverages such as coffee, tea and cola should be consumed moderately and herbal teas should be preferred. Caffeine increases the fluid requirement of the individual as it causes frequent urination. In addition, excessive caffeine can cause osteoporosis as it increases bone resorption. Drinking tea with meals can reduce iron absorption, so it should be drunk one hour before or after meals, clear and with lemon.
Alcohol and cigarettes should be avoided.Alcohol and cigarettes should be avoided. It has a negative effect on the use of some vitamins and minerals in the body. Alcohol consumption destroys bone formation cells and impairs calcium absorption. Smoking can cause a decrease in the mineral content of bones by affecting estrogen metabolism. In addition, by increasing the blood cortisol level, the active form of 25-hydroxy vitamin D is 1.25 d. It reduces the conversion of ihydroxy to vitamin D. At the same time, it reduces the level of vitamin C and serum estrogen in the blood. Therefore, it is one of the risk factors in the formation of osteoporosis. In a study, it was seen that smokers enter menopause two years earlier than non-smokers.
Foods containing tryptophan amino acid are recommended against depression, nervousness and insomnia. Tryptophan provides the release of serotonin, which regulates mood, sleep and appetite. It is found in turkey meat, milk, cheese, eggs, bananas, oats and legumes.
Body Mass index should not fall below 25, must avoid excessive thinness.Because after menopause, the body also benefits from estrogen in adipose tissue.
NUTRITIONS TO BE CONSUMED DURING MENOPEASE
Foods with high calcium content: milk and milk derivatives (yogurt, cheese, cottage cheese, etc.) . Green leafy vegetables, dried legumes, molasses, hazelnuts, almonds, dried figs
Brown rice, Wheat bran, corn bran, rye, whole wheat breads, whole wheat flour pasta, buckwheat, oats, etc. complex carbohydrates
Sources of vitamin D: Oily fish (salmon, tuna, mackerel..), eggs, milk and dairy products
Soya products: Soy milk, tofu, miso, tempeh
Foods high in magnesium and boron: Apples, pears, dates, raisins, legumes and oilseeds
Foods rich in potassium: Banana, avocado, beans, potatoes, spinach, celery, cabbage, lentils, mushrooms, tomatoes, apricots, yogurt
Omega-3 sources: Walnut, flaxseed, fish oil, canola oil, soybean oil, hazelnut oil, pumpkin seeds, purslane, spinach, Brussels sprouts
Rich in vitamin C Foods: Kiwi, strawberry, orange, melon, pomegranate, blueberry, raspberry, grapefruit, apple, green & red pepper, asparagus, sweet potato, tomato, lemon, fresh fennel, onion, cauliflower
Adequate liquid: Hard water with high mineral content
Tryptophan sources: From grains; red/brown rice, oats, wheat, maize, barley, meat g
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