Nutrition in Menopause

A preventive or therapeutic nutrition program is necessary to prevent the development of diseases such as obesity, cardiovascular diseases and osteoporosis, which are at high risk in women during menopause.

Maintaining the ideal body burden with adequate and stable nutrition and regular physical activity in menopause; It is valuable in terms of protecting bone and heart health, reducing the risk of diabetes, cancer and eliminating menopausal problems.

SUGGESTIONS

1. Strong from vegetables, fruits, whole grains and calcium; It is recommended to follow a diet that is low in power, caffeine and fat, and contains enough vitamins and minerals. In each meal, the foods in the four food groups (milk cluster, meat group; egg-dry legumes, fresh vegetables and fruit cluster, cereal group) should be consumed in appropriate sizes for the individual’s needs and nutritional diversity should be provided.

2. In carbohydrate consumption, those that are complex, high in fiber and rich in vitamins & minerals (whole wheat bread, rye, oats, bulgur, buckwheat, pasta from whole wheat flour, legumes, vegetables, fruits) should be preferred.
   For example; Whole grain breads should be preferred instead of white bread, and bulgur consumption should be preferred instead of white rice. All kinds of easy sugary treats, tea sugar, etc., which only provide empty calories and contain no beneficial nutrients. should be avoided.

3. Fiber consumption should be increased. The “water-soluble fiber” in fruits (apple, pear, strawberry, etc.), vegetables, dried beans, oil seeds, nuts (walnuts, hazelnuts, etc.), rice, oats, barley bran lowers cholesterol, regulates blood glucose. . Wheat bran, corn bran, cereals made from whole wheat flour, and “water-insoluble fiber” in vegetables prevent constipation and are valuable in regulating intestinal activities. Daily fiber consumption should be 25-30 grams. However, it should be noted that a very high fiber diet will reduce the absorption of strength, fat, protein and minerals. Legumes should be consumed at least 2-3 times a week to ensure adequate fiber intake. Vegetable and fruit consumption should be increased. Whole-grain, unrefined breads and cereals should be preferred.

4. Consumption of vegetables and fruits, which are stronger than vitamins, minerals and phytochemicals, should be increased. Non-nutritive phytochemicals (carotenoids, flavonoids, isoflavonoids, polyphenols, etc.) have a protective effect against chronic diseases.

Phytoestrogens, which are similar to estrogen in soybean, a legume variety, are thought to have a protective effect against osteoporosis. Some studies have determined that isoflavone-containing foods such as soy milk, tofu, tempeh, and miso show estrogen-like activity and help regulate the declining estrogen levels in the body. It reveals that in Japan, where soybeans and other soy products are heavily consumed, menopause-related “sweat flushes” and other symptoms are experienced 30% less than in the North American continent. Those with a familial history of breast cancer should consult their doctor before consuming soy and its derivatives. Multiple experts agree that consuming 40-80 mg of “isoflavones” per day during menopause relieves menopausal symptoms. Half a bowl of boiled soybeans can meet this amount of isoflavones.

1. Vegetable and fruit consumption also has a protective effect on bone mineral density. It is recommended to consume more than 400 grams of vegetables and fruits per day for postmenopausal women. Variety should be provided by consuming a different vegetable and fruit at each meal and in the middle of the meal. Consumption of vegetables or vegetable-derived protein has been associated with high mineral density in bone.

2. 25-30% of the total protein should be of animal origin and 70-75% of it should be of vegetable origin. Excessive protein consumption should be avoided. Because high protein diet increases urinary calcium excretion and is a valuable risk factor for osteoporosis. Excessive consumption of phosphorus should be avoided. Excessive intake of phosphorus can cause calcium and magnesium loss from bones. Protein foods are generally rich in phosphorus. If protein is taken at sufficient level, too much phosphorus intake is prevented. It is known that calcium excretion in the urine increases with low protein intake. For protein intake, quality protein sources should be preferred. For example, probiotic dairy products such as yogurt, kefir, hazelnuts, almonds, dried figs and green leafy vegetables are also good sources of calcium.

1. Foods high in magnesium and boron should be preferred. These minerals are helpful in reducing the risk of osteoporosis (bone loss). Apples, pears, grapes, dates, raisins, legumes and nuts are good sources.

2. Low-fat and low-cholesterol foods should be consumed, and consumption of saturated and trans fats should be reduced. Less than 7% of the dietary power should be provided by saturated fats, less than 1% of trans fatty acids, and the cholesterol content of the diet should be kept below 300 mg per day. In individuals with high LDL cholesterol, diabetes and/or cardiovascular disease, it is appropriate to have dietary cholesterol below 200 mg. Dietary consumption of saturated animal fats and solid margarines increases blood cholesterol levels, paving the way for cardiovascular disease. In addition, a high-fat diet is associated with an increased risk of breast cancer. Vegetable oils (olive oil and sunflower, corn oil, etc.) should be preferred in meals and salads. Fish should be eaten at least twice a week due to its polyunsaturated fatty acids, especially omega-3 fatty acids. It is thought that omega 3 may also have a protective effect against osteoporosis.

3. Food sources containing calcium, magnesium, vitamin D and K should be increased for bone health and the continuity of the skeletal system. Calcium also plays a valuable role in maintaining bone health during menopause. It also has a role in regulating blood pressure. In women following menopause, estrogen deficiency, increased urinary calcium excretion, decreased absorption of calcium from the intestines, and inability to get enough calcium from food are the causes of bone loss. While premenopausal bone density loss is 3-5% every 10 years, this rate is in the middle of 1-3% per year after menopause. Taking enough calcium and vitamin D reduces bone mineral loss and protects bone health. The best sources of calcium are milk and milk derivatives (yogurt, cheese, cottage cheese, etc.). Green leafy vegetables, legumes and molasses are also rich in calcium.
   Since the daily vitamin D requirement cannot be met with foods, sun rays should be benefited properly (15-30 minutes/day). In cases where necessary, a vitamin D base with calcium can be recommended according to the doctor’s advice.

4. Salt consumption should be reduced and less salty foods should be preferred. It is recommended that daily salt consumption be less than 5 grams. Salt should not be added to the food at the table. Excessive salt consumption; It can cause osteoporosis as a result of hypertension, cardiovascular diseases and increased urinary calcium excretion. Consuming 9 grams of salt per day is thought to be a risk factor for osteoporosis. Postmenopausal women should consume moderate levels of salt and sodium. Salt has an edema-increasing effect and consumption of salt should be avoided during these hormonal changes.

5. Fluid consumption should be increased. It is recommended to consume 2500 mL of fluid per day. It is appropriate to consume 8-10 glasses of water a day to meet the need. Drinking hard water with high mineral content should be preferred. Freshly squeezed fruit juices, milk, buttermilk and soups are suitable liquid sources and also contain other nutrients. Caffeinated beverages such as coffee, tea and cola should be consumed moderately, and herbal teas should be preferred. Caffeine increases the fluid requirement of the individual as it causes frequent urination. In addition, too much caffeine can cause osteoporosis, as it increases bone resorption. Since drinking tea with meals can reduce the absorption of iron, it should be drunk one hour before or after meals, clear and with lemon.

6. Alcohol and cigarettes should be avoided. Alcohol and smoking have a negative effect on the use of certain vitamins and minerals in the body. Alcohol consumption destroys bone formation cells and impairs calcium absorption. Smoking can cause a decrease in the mineral content of bones by affecting estrogen metabolism. It also decreases the conversion of 25-hydroxy vitamin D to the active form 1.25 dihydroxy vitamin D by increasing the blood cortisol level. It also reduces the level of vitamin C in the blood and the level of serum estrogen. Therefore, it is one of the risk factors in the formation of osteoporosis. In a study, it was seen that women who smoke enter menopause two years earlier than non-smokers.

7. Foods containing tryptophan amino acid are recommended against depression, finitude and insomnia. Tryptophan provides the release of serotonin, which regulates mood, sleep and appetite. It is found in turkey meat, milk, cheese, eggs, bananas, oats and legumes.

8. Body Mass index should not fall below 25, excessive thinness should be avoided. Because after menopause, the body also benefits from the estrogen in the adipose tissue.

NUTRIENTS TO BE CONSUMED DURING THE MENOPAUSE PERIOD

1. Foods with high calcium content: milk and milk derivatives (yogurt, cheese, cottage cheese, etc.). Green leafy vegetables, legumes, molasses, hazelnuts, almonds, dried figs

2. Brown rice, Wheat bran, corn bran, rye, whole wheat breads, whole wheat pasta, buckwheat, oats, etc. complex carbohydrates

3. Vitamin D sources: Oily fish (salmon, tuna, mackerel..), eggs, milk and dairy products

4. Soy artifacts: Soy milk, tofu, miso, tempeh

5. Foods high in magnesium and boron: Apples, pears, dates, raisins, legumes and oilseeds

6. Foods strong in potassium: Bananas, avocados, beans, potatoes, spinach, celery, cabbage, lentils, mushrooms, tomatoes, apricots, yogurt

7. Omega-3 sources: Walnuts, flaxseed, fish oil, canola oil, soybean oil, hazelnut oil, pumpkin seeds, purslane, spinach, Brussels sprouts

8. Foods rich in vitamin C: Kiwi, strawberry, orange, melon, pomegranate, blueberry, raspberry, grapefruit, apple, green & red pepper, asparagus, sweet potato, tomato, lemon, fresh fennel, onion, cauliflower

9. Sufficient liquid: Hard water with high mineral content

10. Tryptophan sources: From cereals; from red/brown rice, oats, wheat, corn, barley, meat cluster; from turkey breast, chicken breast, salmon, tuna, mackerel, milk, eggs, cheese, nuts; from hazelnuts, walnuts, pistachios, cashews, almonds, chestnuts, fruits; from banana, pineapple, strawberry, avocado, apple, orange, blackberry, legumes; dry beans, soybeans, kidney beans, mung beans, chickpeas, seeds; pumpkin, fenugreek, sesame, flaxseed and sunflower seeds.

FOODS TO AVOID DURING MENopause

1. Foods containing high salt-sodium, table salt, pickles, pickles

2. Alcohol and alcoholic beverages

3. Drinks containing caffeine; lots of coffee, tea, cola

4. Cigaret

5. Saturated animal fats; margarines containing butter, tallow, tail fat and trans fat

6. Fries, roasts

7. Sausage, salami, sausage, etc. delicatessen products

8. Processed foods, fast food items, pastries, waffles, chips with high sugar, fat, cream, mayonnaise and additives