Nutrition in your 40s
In our country, women over the age of 40 face significant health risks. The main health risks faced by women in our country are coronary heart diseases and breast cancer. High blood pressure, smoking and alcohol use, obesity, sedentary lifestyle, diabetes and unconscious nutrition are among the factors that increase the risk of cardiovascular diseases, especially in women over the age of 40.
An adequate and balanced diet should be taken. Adequate and balanced nutrition; It is achieved by consuming sufficient amounts of foods from four food groups. These foods; Milk, cheese and yoghurt in the dairy group, and meat group; meat, chicken, eggs and legumes; Bread, bulgur, pasta, rice, corn and tarhana, which belong to the vegetable and fruit group and the grain group. The recommended consumption amounts of these foods vary depending on the individual, and the individual's age, gender and physical activity status affect these rates. Alcohol and cigarettes should be avoided.
Fats should be moderate and unsaturated fats should be preferred. Butter, other animal fats and most margarines are saturated fats and increase cholesterol levels. Most vegetable oils such as sunflower, soybean and corn oil are unsaturated fats and do not contain cholesterol. For this reason, cooking and consuming meals with unsaturated fats and olive oil is more beneficial for health.
Fabric foods should be consumed frequently. Fiber has a blood cholesterol-lowering effect. Vegetables and fruits are foods rich in fiber, vitamins and minerals. In addition, fiber-rich foods such as legumes, oats, lentils, corn, wheat and bread should be included in the daily diet. Consumption of sugary drinks and desserts should be reduced, consume foods with low sugar content. foods should be preferred.
Attention should be paid to salt consumption. There is a close relationship between salt consumption and high blood pressure. In addition, excessive salt consumption increases calcium excretion in urine, causing calcium loss from bones. Body weight should be kept balanced and physical activity should be increased. At least 30 - 45 minutes of walking should be done every day.
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