Menopause: It is defined as the transition period from the age of sexual maturity to old age in women; In Greek, Meno means "month" and Pos means "end". In practical life, menopause; The end of a woman's fertility and the cessation of menstruation due to the decrease in estrogen is a definitive diagnosis in women who have not menstruated for at least a year, usually between the ages of 45-55.
WHAT ARE THE MOST COMMON HEALTH PROBLEMS DURING MENOPAUSE? strong>
•Osteoporosis (Bone Resorption)
•Obesity
•Heart diseases
•Breast cancer
HOW SHOULD WE DIET DURING MENOPAUSE?
-
Energy intake is specific to the individual. It is calculated according to the individual's age, height, weight and physical activity. Excessive energy intake may cause fat storage in the body and weight gain, even if you exercise.
-
To avoid gaining weight, it is recommended to exercise for at least half an hour 4-5 times a week.
-
Studies have shown that increasing life expectancy and post-menopausal obesity may be a future risk for breast cancer for Turkish women.
-
Saturated and trans fats ( Consumption of solid margarines, butter, lard, etc.) should be reduced (to protect against cardiovascular diseases and high cholesterol).
-
High-fat diets should be avoided (to reduce the risk of breast cancer). .
-
Breast cancer risk seems to be related to the characteristics of the fat taken rather than the fat taken. Studies conducted in Spain and Greece have suggested that using olive oil reduces the risk of breast cancer, and this is due to olive oil containing high levels of antioxidants.
-
Red meat, fish, chicken and eggs once a day. portion; Consuming ½ portion of oil seeds such as hazelnuts and walnuts per day and 3 portions of legumes per week not only reduces the risk of breast cancer in women, but also has positive effects on cardiovascular disease and hypertension.
-
Calcium-rich food sources, especially milk and dairy products, should be consumed 3 portions a day because calcium is effective in protecting bone health (to reduce the risk of osteoporosis).
-
A menopausal woman over 50 years of age. To reduce a woman's risk of osteoporosis, the European Guidelines recommend a daily calcium requirement of at least 1000 mg/day and vitamin D intake of 800 IU/day. Vitamin D ensures the absorption of calcium in the intestine, so sunlight should be used during menopause.
-
It has been shown that high intake of flavonoids, which are herbal antioxidants, in menopausal women reduces the risk of developing breast cancer by 45%. These flavonoids, which are powerful antioxidants, are found in fruits and vegetables. For this reason, it is recommended to consume at least 5 portions of vegetables and fruits a day.
-
Foods rich in complex carbohydrates such as grains, legumes and potatoes should be preferred instead of simple sugars such as tea sugar, jam and honey. because these foods provide the amount of protein, vitamins, minerals and fiber that the body needs.
-
You should stay away from caffeinated drinks and limit your daily consumption of 2-3 cups of coffee.
-
It has been supported by studies that the risk of breast cancer increases by 13% in women who regularly drink one or two glasses of alcohol every day.
-
Alcohol consumption increases the level of estrogen hormone in the body. It increases. Alcohol also increases the risk of colon and breast cancer by disrupting folic acid metabolism, which is very important in cell cycle. Alcohol intake should be limited to one drink a day for women and two drinks for men. Alcoholic beverages with low alcohol content, such as wine, may be preferred.
-
Vitamin A has a positive effect on vision and reproduction. Since it has an antioxidant effect, it prevents vascular occlusion and stiffness and is also protective against cancer. Foods containing vitamin A; Mint, broccoli, parsley, apricots, green beans, tomatoes, lettuce, spinach, kale, liver, eggs, fish, milk, red meat, chicken.
Read: 0
