Nutrition During Menopause

For women in menopause, a period where their body is changing. Every woman’s last menstrual period, which will live on after this change, on average, differ from person to person, although it is reached at the age of 51. The symptoms varies from person to person. General symptoms include hot flashes, night sweats, weight gain in the mid section of your body, sleep and mood swings are divisions. Early or late, which is a process that every woman will experience menopause, sometimes alone, sometimes while passing can be quite severe. With healthy lifestyle choices is an important time to take care of yourself.
What causes menopause? Hormones. That enables more productivity with age in women by the ovaries begin to produce less of the hormones estrogen and progesterone. Estrogen levels, menstrual period duzensizlesmey.
Depending on the natural aging process and hormone levels decline, women may find it harder to control their weight at the age of 40 and 50li. Nov loss and fat intake increases, especially in the belly area. Has the effect of lifestyle, during menopause, women show more sedentary life that can lead to and need more food than they can eat. Nonsmokers also have high cholesterol, high blood pressure, physical issues such as insulin resistance, in addition to yourself you may start to feel worse and your self-confidence may decrease.
Healthy eating and physical activity to reduce stress and relieve the body during menopause, a midlife transformation will help facilitate this. That may occur during menopause with a healthy lifestyle osteoporosis, cardiovascular diseases, skin patch, such as tension problems, can be reduced.
And during menopause, what can we do to protect our health?
Care about physical activity. When it comes to exercise don’t think of just going to the gym. Go down the stairs for a short walk in the park, take care of the garden, you can do activities such as dancing.
Eat right. Vegetables, fruits, whole-grain foods, low-fat dairy products and lean red and white meat and you need the nutrients will provide your body with less calories. Alcohol consumption a day with a glass of limitleyin a maximum of yourself.
Try to keep your weight under control. If you have a weight problem, try to downsize your portions and consume less fatty foods. Do not skip meals. Get help from a doctor or dietitian to achieve your ideal weight.
Avoid large portions. Smaller plates, bowls and cups, try to use. The contents of your food to keep it under control head to prepare a meal at home. When you eat out low-calorie fruits and vegetables and opt for dishes that contain whole grains.
Usually women experience iron and calcium deficiency problems.
Make sure you are getting enough calcium. 2 to 4 servings per day milk and dairy products and calcium-rich sardines, fish such as salmon, broccoli and legumes consume.
At least 3 servings of iron-rich food you consume. Iron-lean meat, poultry, fish, eggs, Yesil leafy vegetables, almonds, hazelnuts such as nuts.
Eat plenty of fibrous food. Whole-grain breads, cereals, and pastas, brown rice, fresh fruits and vegetables are rich in fiber. Be sure to consume plenty of fruits and vegetables every day.
Do not forget to drink water. Make sure to drink 8 glasses of water per day.
Reduce fatty foods. You will receive daily or 25 to 35 of total calories should come from fat, less. Your intake of your daily calories saturated fat, %not more 7sinden be careful. Saturated fats increases the risk of heart disease by raising cholesterol. Fatty meats, full-fat milk and reduce your consumption of cheese. Vegetable oils, baked goods, and caution against trans fats in some margarines.
Restrict your consumption of salt and sugar. Too much sodium is associated with high blood pressure.
If you are experiencing hot flashes during your period, menopause, spicy foods, caffeine and alcohol to avoid foods that trigger such as can be effective.

During Menopause, Healthy Eating In Step 5

Menopause comes to the end of monthly periods in women, the cessation of ovulation as a result of the reduction of the female hormone estrogen as a result of a natural period of life that is experienced. Menopause usually varies between 48-55 years, but fat women can be seen early in. As a result of the reduction of estrogen osteoporosis, weight gain, problems like cardiovascular disease can be seen. For this reason spiking is a method that can reduce the effects of menopause, pre-menopause and menopause can bring with sufficient and balanced diet from the period of the difficulties that can be reduced.
Pay attention to calcium intake!
Osteoporosis is a gradual decrease in bone density and to become easily broken. Especially due to the decline in estrogen levels with menopause can result in bone loss. During menopause, estrogen use, women who used those who did not consume 1000 mg per day calcium 1500 mg per day. For example, 200 ml of milk received 240 mg of calcium, while half a bunch of parsley contains 245 mg calcium.
Should be taken for heart health!
Before menopause, along with the effect of LDL cholesterol low-density lipoprotein cholesterol high. However, during menopause, as estrogen is eliminated along with the decrease of the protective effect of the hormone estrogen, LDL, and triglyceride levels may experience a rise in. “Weight gain associated with menopause, increased the risk of cardiovascular diseases increases. To be brought under the control of weight and blood lipid levels fat, frying and roasting should be avoided foods made with milk and yoghurt to foods such as low-fat ones should be preferred, consumption of vegetables and fruits should be increased.
Weight gain must be controlled
This diet will also slow down the rate of metabolism along with menopause, it is of utmost importance. A hormonal change in the body fat distribution changes, and especially an increase in abdominal fat may increase. 2.5 to 3 hours between meals, your metabolism too will speed up plan to be. Dec therefore the consumption of meals is important. Daily meal diet program should be designed to have 3 Main and 3 Dec. Increasing water consumption is also important for control of weight gain. Daily 2-2,5 lt water should be brought into the habit of drinking.
Physical activity should be increased
Fat in the body, preventing weight gain and cholesterol levels in the blood to be brought under control for the regulation of physical activity is of great importance. Hormonal problems that may occur during menopause and regular sports will help speed up your metabolism and reduce. Step 10 thousand per day are very important in maintaining heart health and in controlling weight gain.
Salt consumption should be reduced
Excessive salt consumption is associated with high blood pressure. More salty foods when consumed can increase your blood pressure should be taken into account. Too much salt can affect blood pressure because it affects the health of your heart. In addition, excessive salt intake increases urinary calcium excretion. A lack of calcium, especially common during the menopause increases the risk of osteoporosis and broken bones. In cases like this the consumption of salt in the diet should be limited. Ready to use spices instead of salt in your food run out of food on the table, you will have salt and olives will help reduce your daily salt consumption to prefer foods such as unsalted.

EXP. MWT. Erçil Sernaz Cakir