I don't know what comes to your mind when you hear the word woman, but what comes to my mind first is love, sharing, enduring difficulties, sensuality, and of course, a little bit of coyness. Apart from all these features, if you look at the road map of being a woman, you will come across an individual who goes through many physiological and biological changes... All together on this journey, we will focus on what physiological and biological events women experience and how to eat in such
situations. Let's see what it takes…
Adolescence: During this period, with the start of menstruation, young girls' iron mineral needs increase. Therefore, during this period, it is important for young girls to have a diet rich in
organ meats, red meat, eggs, legumes, and dark green leafy vegetables. In order to increase the bioavailability of iron, it is important to consume foods rich in vitamin C, such as tomatoes and peppers, in addition to these foods. During this period
psychologically, the individual wants to convince his environment and himself that he has grown. Psychological
problems also affect the individual's eating behavior, and disorders in eating behavior
may be observed. The desire not to gain a sexual identity, thinness becoming fashionable and genetics play an important role in the formation of these psychological problems. Anorexia Nervosa and Bulimia Nervosa
are disorders of eating behavior. The individual sees himself as fat and prevents himself from eating
or eats as much as he wants but then vomits up everything he eats. In such a case, it is recommended to work with a dietitian and psychologist.
Premenstrual Syndrome (PMS): What is this premenstrual syndrome??? The psychological and physiological changes that occur 1 week before the menstrual period every month are called premenstrual
syndrome. Approximately 7-10 days before your period, you experience lower back pain, constipation-diarrhea, need to eat excessively, acne formation on the skin, cramps in the abdominal area, anxiety, forgetfulness, tension, sensitivity-depression, headache and If you encounter problems such as weight gain, it means you are experiencing premenstrual syndrome. Among the reasons for the problems experienced during this period, vitamin-min Eral deficiencies, hormone changes and psychological reasons are effective. Well, since we are living in this period, what can we do to get through this period more lightly? During this period, as estrogen hormone decreases, blood sugar decreases and sweet cravings occur. At the same time, deficiencies in magnesium and
zinc minerals during this period also cause these effects. For this reason, care should be taken to consume
cocoa rich in magnesium, oilseeds, legumes, bananas and muscle meats rich in zinc, eggs, and seafood.
Nutrition during Pregnancy: From the moment the expectant mother finds out that she is a mother, her baby and He tries to live the best
life for himself. Pregnancy is a sacred
journey that takes the mother to her baby. Even though this sacred journey is sometimes fun and sometimes tiring, it is a valuable time period in which a woman will experience the most important and sensitive emotions. It is quite normal to gain 9-12 kg during pregnancy. Adequate and balanced nutrition and adequate physical
activities are very important for both the expectant mother and her baby.
Nutrition During Menopause: With the decrease in the hormones secreted from the ovaries, fertility decreases. It is the period when the period ends. This period is generally seen between the ages of 48 - 55
and the decrease in estrogen hormone brings with it problems such as obesity, osteoporosis, cardiovascular diseases, and fat around the waist. Stress, excessive alcohol consumption and smoking are factors that negatively affect this period. During this period, consuming calcium-rich foods such as milk, yoghurt and cheese plays an important role in preventing bone loss and aging. It has been observed that women in the menopausal period
have a decrease in their iron mineral requirement, therefore the risk of anemia decreases in women during this period. It is very important to get support from a nutritionist in order to minimize other
negative effects of this period on the body.
Polycystic Ovarian Syndrome (PCOS): It is a hormonal
disorder seen in women during the reproductive period. Recently, you have been suffering from menstrual irregularities, bloating, skin acne, changes in your blood sugar and blood lipids, and hair growth. If you are complaining, it means that you are a candidate for PCOS.
Although you are a candidate for PCOS, it also means that you have opened the door to insulin resistance, obesity and regional fat. Research shows that even a 5-7% loss in body weight is effective in reducing
symptoms. has shown. For this reason, it is important to take your health under control
with the help of a doctor and a nutritionist.
We have come to the end of our biological and physiological road map. Happy 8 MARCH INTERNATIONAL WOMEN'S DAY to all women
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