In parallel with the changes that occur in the body with age, the nutritional content should also be regulated. At this point, there are 3 important nutrients to consider.
⦁Calcium:
The body's "estrogen" secretion decreases during menopause. Estrogen hormone increases the absorption of vitamin D and indirectly calcium. When this hormone decreases, there is a serious decrease in the amount of calcium that is automatically absorbed into the bones. This is why osteoporosis, or osteoporosis, is more common among women. To reduce this risk, a daily intake of 1200 mg of calcium is required. In addition to getting enough calcium, nutritional behaviors that will negatively affect absorption should also be avoided. Drinking more caffeine than recommended (more than 3-4 cups of coffee is not recommended), consuming foods/beverages containing caffeine very close to meals (must be consumed at least 1 hour before/after meals), excessive salt consumption (not exceeding 6 grams per day) reduces calcium absorption in the body. reduces.
2. Protein:
As we age, the body tends to move less and sit more. This situation paves the way for muscle loss, also called "sarcopenia". An 80-year-old woman loses almost 50% of her skeletal muscle. Consuming the required amount of quality protein every day will minimize this loss. Recent studies have shown that red meat/chicken/fish is not the only way to consume adequate amount and quality protein, and that a plant-based diet can also meet this need if it is planned consciously and in a balanced way. A balanced diet should be planned by providing variety in the egg, cheese, milk, yogurt, ayran, legumes, oil seeds and cereal group. A protein intake of 1-1.5 grams per kg is recommended for women over 50 years old.
⦁ Vitamin B12:
Age As the disease progresses, the amount of vitamins/minerals absorbed from food decreases. The most important of these is vitamin B 12, which plays an essential role in red blood cells and healthy brain function. The richest sources of this vitamin are eggs, milk, lean red meat and fish. The recommended daily amount for women over 50 is 2.4 mcg.
In addition to these 3 important nutrients in the menopause process;
⦁ Unrefined products were preferred it should. A diet rich in whole wheat products, fruits and vegetables should be planned.
⦁ The feeling of thirst should not be expected to drink water. Make sure that enough water is consumed.
⦁ To the contrary, unless there is a physiological health problem that would require otherwise, brisk walking should be done for 20-30 minutes every day.
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