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 valuable nutrients to be considered.
⦁Calcium:
During menopause, the body’s “estrogen” secretion decreases. Estrogen hormone increases the absorption of vitamin D and indirectly calcium. When this hormone decreases, there is a significant 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 taking enough calcium, nutritional behaviors that will adversely 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:
With age, the body tends to move less and sit more. This situation prepares the ground for muscle loss, also called “sarcopenia”. An 80-year-old woman loses almost 50% of her skeletal muscle. Consuming enough quality protein every day will minimize this loss. Recent studies have shown that red meat/chicken/fish is not the only way to consume sufficient amount and quality protein, and that a plant-laden diet can also meet this requirement if it is planned consciously and consistently. A stable diet should be planned by providing variety in eggs, cheese, milk, yoghurt, buttermilk, legumes, oil seeds and grain cluster. A protein intake of 1-1.5 grams per kg is recommended for women over 50 years of age.
⦁ Vitamin B12:
As age progresses, the amount of vitamins/minerals absorbed from food decreases. The most valuable of these is vitamin B 12, which plays a key 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 allowance for women over 50 is 2.4 mcg.
In addition to these 3 valuable nutrients in the menopause process;
⦁ Unrefined works should be preferred. A diet rich in whole wheat products, fruits and vegetables should be planned.
⦁ Feeling thirsty should not be expected to drink water. Make sure that enough water is consumed.
⦁ Unless there is a physiological health problem that would necessitate the opposite, 20-30 minutes of brisk walking should be done every day.
