Nutrition in the 40’s
In our country, women over the age of 40 are faced with valuable health risks. Coronary heart diseases and breast cancer are the leading health risks faced by women in our country. High blood pressure, smoking and alcohol use, obesity, sedentary lifestyle, diabetes and unconscious diet are among the factors that increase the risk of cardiovascular diseases, especially in women over 40.
It should be fed adequately and consistently. Sufficient and stable nutrition; It is provided by the sufficient consumption of the nutrients in the four food groups. These foods are; milk, cheese and yoghurt in the dairy cluster; meat, chicken, eggs and legumes; Vegetables and fruit cluster and bread, bulgur, pasta, rice, corn and tarhana, which are included in the cereal cluster. The recommended consumption measures of these foods vary according to the individual, and the age, gender and physical activity status of the individual affect these rates. Alcohol and smoking should be avoided.
Fats should be moderate and unsaturated fats should be preferred. Butter, other animal fats, and margarines are multiple saturated fats and increase cholesterol levels. Vegetable oils such as sunflower, soybean, corn oil have more than one unsaturated fat and do not contain cholesterol. For this reason, cooking and consumption of meals with olive oil along with unsaturated fats is more beneficial for health.
Foods with pulp should be consumed frequently. The pulp has the effect of lowering blood cholesterol. Vegetables and fruits are foods with high fiber, vitamin and mineral content. In addition, foods rich in fiber such as legumes, oats, lentils, corn, wheat and bread should be included in the daily diet. Consumption of sugary drinks and sweets should be reduced, and foods with low sugar content should be preferred.
Salt consumption should be considered. There is a close relationship between salt consumption and high blood pressure. In addition, excessive salt consumption increases urinary calcium excretion and causes calcium loss from bones. Body load should be kept stable and physical activity should be increased. At least 30 – 45 minutes of walking should be done every day.
