The main reason for weight gain is the decrease in the levels of many hormones, especially estrogen. Metabolic changes in this process also cause problems such as tension and insomnia in the person, and this facilitates weight gain. Unfortunately, it would be wrong to price the increase in load at this cycle only as an increase in weight. Body fat rate increases with hormonal changes. The weight gained appears as an increase in fat, especially in the abdomen. This causes an increase in the risk of many diseases such as cardiovascular diseases, hypertension, type 2 diabetes and osteoprosis.
Again, despite these metabolic changes, it is possible to control your health. The results of the studies have shown that the power and nutrient needs of women change after menopause. During this period, the body’s metabolic rate decreases, and therefore the need for power decreases. For this reason, easy changes in your diet are valuable in order to easily adapt to this process.
Calcium Intake Important!
Following menopause in women, bone loss increases due to decreased estrogen levels, increased urinary calcium excretion, and decreased calcium absorption in the intestines. According to the results of the research, while the loss of bone density in premenopausal women is 3-5% every 10 years, this rate is 1-3% per year with menopause. Sufficient calcium and vitamin D intake should be provided to maintain bone health and prevent loss.
Attention to Oils!
In this period, when the risk of cardiovascular diseases increases, fatty foods should be avoided. The type of fatty acids is as valuable as the dietary fats. Consumption of saturated fat (fats that are solid at room temperature) and trans fats (especially in margarines) should be reduced. Oil sources such as olive oil and foods such as walnuts and fish with high omega-3 content should be preferred. In addition to the consumed fat, the fats contained in meat and dairy products should also be considered, and fat-free or low-fat ones should be preferred.
Increase Pulp Consumption!
Fiber, which is effective in the protection and treatment of many diseases, is also of great value in menopause. Fiber consumption, which has many benefits such as regulating blood sugar, lowering cholesterol, treating cardiovascular diseases and preventing constipation, should be increased and 25-30g of fiber should be provided daily with a diet. Vegetables, fruits, nuts, legumes, whole grains are foods with high fiber content.
Don’t Forget Water!
As the feeling of thirst decreases with increasing age, water consumption decreases. Since water has very valuable functions such as removing waste from our body and providing mineral stability, insufficient consumption causes many diseases. For this reason, thirst should not be expected to drink water and at least 2-2 liters of water should be consumed per day. In addition, excessive consumption of tea and coffee causes fluid loss as it causes frequent urination. Both for this reason and because of the effect of caffeine increasing bone destruction, excessive consumption of tea and coffee should be avoided.
Move!
As age progresses, the muscle ratio in the body decreases and the fat ratio increases. Regular physical activity provides benefits such as lowering cholesterol, protecting cardiovascular health, preventing osteoporosis, facilitating digestion, as well as defending ideal body weight. 30 minutes daily or 150 minutes weekly moderate physical activity is recommended for maintaining health.
