As in every age group, nutrition is of great importance during menopause. Irregularities in the estrogen hormone, stress, and insufficient sleep can cause weight gain, and especially fat in the abdominal area increases. This fatness paves the way for heart disease, high blood pressure, and insulin resistance. Muscle mass begins to decrease and weight begins to be gained faster. During this period, the energy intake should be reduced slightly compared to the 30-40s and moderate activity should be done 3-4 times a week for 45 minutes to 1 hour and exercise should be done to increase muscle mass with light weights.
The most important disease that may occur during this period is "Osteoporosis". It means perforated or spongy bone in Latin. It is determined by the decrease in density and becoming brittle as a result of the withdrawal of calcium from the bones to pass into the blood. 99% of the calcium in our body is in the bones, 1% is It is present in the blood. If the amount in the blood decreases, calcium is withdrawn from the bones and supports the blood.
Until the age of 30-35, the calcium settled in the bones is more than the amount withdrawn. When we reach the age of 40, the opposite begins to happen.
What are the symptoms of osteoporosis?
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Shortening of height
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Bending of the spine, hunchbacked appearance
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Bone aches
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Bone breaking even in light falls
WHAT IN OUR NUTRITION? SHOULD WE BE CAREFUL?
To prevent calcium loss, we must take 1000-1500 mg of calcium a day. To reach these amounts, you need to drink 2-3 glasses of milk, 1 glass of yoghurt and 2 slices of cheese. .In addition to calcium, small fish that can be eaten with phosphorus-rich bones, green leafy vegetables, whole grains and grain products should also be taken.
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Starting the day with a breakfast containing milk and dairy products
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Taking unroasted almonds, hazelnuts and walnuts, flaxseeds, sunflower seeds and pumpkin seeds (those who have weight problems should pay attention to the amounts) as snacks
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Green Be sure to drink tea and white tea
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Consume omega 3 source oily fish (mackerel, salmon) 3 times a week
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Dry Using legumes at least 2 times a week
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Apples, pears, grapes, dates, dried Preferring grapes, bananas, avocados, blueberries, pomegranates, kiwis more
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Consuming soy sources such as soy milk and tofu. (It helps regulate estrogen levels, but those with breast cancer suspicion in the family should not be taken without consulting your doctor)
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Drinking 8-10 glasses of water a day
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Sunbathing regularly every day
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Not smoking
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Reducing alcohol consumption
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