Headache, irritability, sleep disorders, depression, excessive sweating, weakness and fatigue are among the most common symptoms of this period. At the same time, loosening of the skin, thinning, a transparent appearance, visible veins, delayed healing of wounds and bruises may be observed.
As in the external appearance, some changes occur inside us during this period. The first of these is the slowdown in our metabolism, which was functioning smoothly before menopause. In the pre-menopausal period, our metabolic rate increases during the hormonal change that occurs with the menstrual cycle and the formation of the inner lining of the uterus, which we call endometrium. However, with menopause, these cycles disappear, and therefore our metabolic rate slows down.
Fat distribution is also affected by the decrease in estrogen hormone, one of the main protagonists of this period, and there may be fat in our abdominal area. Increases in total fat tissue and decreases in lean tissue, intracellular fluid and total body protein can also be observed.
The risk of cholesterol, one of today's important diseases, also increases with menopause. While blood LDL and triglyceride levels increase, HDL levels decrease and this may invite cardiovascular diseases.
Another change occurs in the metabolism of calcium, which is important for our bone structure. Calcium excretion increases with urine, and its effective absorption from the intestines decreases. For all these reasons, insufficient dietary calcium intake causes bone loss and osteoporosis, which is characterized by these effects, may develop.
Nutrition is of great importance in minimizing all these menopause effects and risks. With an appropriate nutrition program tailored to the individual; We can maintain ideal body weight, protect bone and heart health, reduce the risk of diabetes and cancer, and minimize menopausal problems.
Pay attention to energy and nutritional diversity in the diet!
With the slowing down of metabolism, it is necessary to reduce the energy content of the diet to some extent. But this does not mean that we will remain hungry... While we make it possible to restrict energy through portion control in our meals, we will satisfy our eyes and our body with the variety of foods we will eat. We will ensure the satisfaction of all nutrients and non-nutrients. So how do we ensure nutritional diversity? The only way we can provide nutritional diversity is to prepare healthy plates consisting of the 4 food groups we call milk and dairy products, meat (meat, eggs, legumes), fresh vegetables and fruits, bread and grain products.
With simple sugar. excess energy coming in..
During this period, honey, jam, tea sugar, etc., which we call simple carbohydrates that have no effect other than providing energy to our body. Instead of foods such as grains, legumes, etc., which we call complex carbohydrates. Consuming foods will be beneficial for us. In this way, we can both save energy and meet the protein, vitamins, minerals and fiber we need.
Fibre is the cure for all troubles..
Fibre foods are the saviors of this period. It is located between. Studies have shown that foods containing fiber (legumes>cereals>vegetables and fruits) have protective and therapeutic effects against diseases. With these foods, we can prevent diabetes, cholesterol and coronary heart diseases, which increase in risk with menopause, and even treat an existing disease.
However, excessive intake of fiber may also have adverse effects on metabolism by affecting the absorption of fats, minerals and vitamins. . Therefore, daily fiber intake should be 25-30 g. In order to meet our fiber needs, we should choose whole grain, whole wheat bread instead of white bread in our diet, eat legumes 2-3 times a week, consume at least 5 portions of vegetables and fruits a day, eat peeled fruits with their skins as much as possible, prefer fruits instead of fruit juice and use them in our meals. We should include whole grain products.
We should increase the consumption of fruits and vegetables.
It is rich in vitamins, minerals and phytochemicals as well as fiber. Fruits and vegetables have managed to become among the star foods during menopause, as in every period of life. These stars should be indispensable for us, both to increase body resistance and to protect ourselves from diseases that may occur due to menopause and to reduce their effects.
The miracle of soy protein..
Soy products lower cholesterol. It is among the foods that must be included in our diet, as it is effective in increasing body weight, strengthening bone structure and reducing the heat attacks that come with menopause.
Oil, not fat..
With menopause. The increasing tendency to gain fat draws attention to the type and amount of fat in the diet. In this period, just like in a healthy diet, our preference should be for unsaturated fats (olive oil, sunflower oil, etc.) instead of saturated fats (butter, lard, etc.) and trans fats. In our diet, in addition to these visible fats (olive oil, butter, etc.), we also include meat, milk, cheese, etc. There are fats found naturally in foods. Since the majority of these oils are saturated fats, we should prefer vegetable oils when making our salads and meals.
Of course, it does not end with using only oils. It is also necessary to reduce the amount of oil in our diet. To achieve this;
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You can choose skinless chicken or turkey meat instead of red meat,
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The meat can be cleaned of visible fat,
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Additional fat may not be added to meat dishes,
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Foods with reduced fat may be preferred,
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You can reduce the consumption of biscuits, crackers and cakes with high fat content (especially those containing margarine),
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When preparing our meals, we can use grilling, baking and boiling methods instead of frying in oil,
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We can reduce the consumption of fast-food type foods.
Fish 2 days a week..
With menopause, fish, which is a strong source of omega 3, should be included among our indispensable items. Thanks to the omega 3 it contains, it affects the bone-joint structure and prevents osteoporosis that comes with menopause, while also achieving positive results in our blood lipid levels. In addition to fish being the best source, omega 3 is also found in various foods. We can list these as walnuts, sunflower oil, soybean oil, sunflower seeds, almonds, flaxseeds and hazelnuts.
Calcium, which is indispensable for bones..
It is formed due to the effect of menopause. Calcium is the best fighter against osteoporosis. When taken with vitamin D, max. to the effect Thus, we reduce our bone mineral loss and protect our bone health. All we need to do for this is to add calcium-rich milk and dairy products, green leafy vegetables, legumes and molasses to our diet. Since we cannot get vitamin D from food, it is sufficient to benefit from sunlight for 15-30 minutes a day.
Let's not consume too much salt!
Increasing salt consumption affects blood pressure and causes hypertension. While it causes heart diseases and heart diseases, it also causes osteoporosis by increasing urinary calcium excretion. Another point we need to pay attention to in order to protect ourselves from osteoporosis, which we frequently encounter during menopause, and to minimize its effects is to avoid unnecessary salt consumption at the table. When it comes to situations where salt-free or low-salt diets are to be followed, adding various spices to our food will increase its taste.
The type of liquid consumed is important!
Fluid consumption is as important in this period as in every period of life. We should increase our fluid consumption, but be careful about drinks containing caffeine (tea, coffee, cola, etc.). With excessive caffeine consumption, our urination rate increases, thus our body's need for fluid also increases. In addition, excessive caffeine intake increases bone destruction and osteoporosis may develop. With advancing age, our sense of thirst decreases. For this reason, even if we do not feel thirsty, we should drink water whenever we think of it and make sure that our daily water consumption is at least 2 liters.
Herbal alternatives in the diet..
Isoflavins: Isoflavins have properties very similar to the female hormone estrogen. They replace estrogen if the level of estrogen in the body is low. We can increase our estrogen levels, which decrease with menopause, with natural estrogens by regularly consuming peas, lentils, flaxseeds and pumpkin seeds.
Evening primerose oil: Thanks to this oil obtained from the seeds of the plant of the same name, we can prevent menopause. we can alleviate its effects.
Adjustments must be made in habits!
Alcohol, smoking and sports... alcohol consumption increases the risk of various cancers and reduces the use of substances necessary for body functioning. In addition, it causes damage to bone formation cells, which are important for this period, and reduces calcium absorption. Smoking increases the blood cortisone level and reduces the conversion of 25-hydroxy vitamin D into its active form, 1-25 dihydroxy vitamin D. Likewise, it reduces the level of vitamin C in the blood and the serum level of our main hero, estrogen. For all these reasons, we should reduce alcohol and cigarette consumption as much as possible during this period and quit if possible. It will be useful to spend this time, which we will spare for alcohol and cigarette consumption, by doing sports. Exercising for at least 30 minutes a few days a week helps us maintain our ideal weight and heart health, regulate our values such as cholesterol, blood sugar and blood pressure, reduce the occurrence of osteoporosis and regulate our sleep.
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