Women enter the productive period with puberty. In order to experience motherhood, the menstrual cycle begins, and with the release of estrogen and progesterone hormones, it is prepared for the miraculous process of pregnancy. At the end of this productive period, the productivity period closes with the decrease of estrogen hormone, especially in women. The menopause period has now begun. Entering menopause before the age of 40 is called early menopause. After the age of 40, small changes are observed in the hormones, during the normol period, the midmenstrual period becomes shorter, and then hot flashes begin to be seen. When it comes to the age of 45-50, menstrual intervals begin to change in the middle of 20-35 days, sometimes late and sometimes early. Now your doctor will inform you that there is a decrease in your hormones called estrogen and progesterone.
In women during menopause; bone resorption (osteoporosis), atherosclerosis tendency, hot flushes, night sweats, palpitations, insomnia, finitude, depression, forgetfulness, weakness, sometimes decreased sexual desire and urinary incontinence can be seen. These symptoms can last for weeks, months or even years.
With the decrease in estrogen level in menopause, the loss of calcium from the bones of women accelerates bone loss. Therefore, an increase in calcium requirement is observed. Calcium is the basic element used in bone production as well as many cellular functions, and its deficiency causes osteoporosis in women. As a result, silent spine fractures, low back pain, shortening and hunching occur.
Even if it is eaten at the same frequency and extent as before menopause, the common complaint of many women is fat in the waist and abdomen. With the change in the hormone levels in the body during the menopause period, the metabolic speed or the power speed used by the body generally decreases and the weight loss process becomes difficult due to the drugs used. In addition, it has been reported that a tendency to eat sweets can be seen with the decrease in the sense of taste in women during the menopause period. For this reason, it is useful to be cautious in the pre-menopausal period. Because, together with the many sufferings of menopause, women who value visual appearance can have bad and unhappy days due to excess weight. Also, even if weight gain is not the subject of words, the body collects water due to hormone treatments and the person looks fat due to edema.
Estrogens positively affect blood fats by lowering total cholesterol and adjust HDL/LDL stability, facilitate blood flow by expanding vessels and help organs to circulate more smoothly. As the protective effect of this hormone disappears as a result of the decrease in the estrogen hormone in menopause, increases of up to 60 percent are seen in cardiovascular system diseases. In menopause, diet and training are very valuable to prevent cardiovascular diseases.
Many women think that it is difficult to lose weight during the menopause period, as it turns out that there is no obstacle to controlling your weight with a diet plan that is compatible with your lifestyle.
Tips for nutrition during menopause;
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You have always worked for your spouse, children and friends in life, and it is probably time to spare some time for yourself.
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In this period, knowing your measurements such as length, weight, body mass index, waist circumference and getting rid of them if there is a deficiency or excess will make your job easier.
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In order to increase your metabolic rate, which decreases with age, you should increase your meals frequently.
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You should meet your increased calcium requirement by consuming green leafy vegetables and nuts (walnuts, almonds..) as well as milk and its products.
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You should avoid excessive protein consumption because excess protein causes the calcium you need to be removed from the body.
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To protect your heart health; load up on grain artifacts and vegetables & fruit.
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Be careful with the use of salt. Remember! Excess salt causes both your edema to increase and your bones to melt.
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Sunbathe to meet your daily vitamin D requirement.
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Value physical activity to increase bone mass in the early ages and to maintain bone mass in the elderly.
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Fruits that are stronger than potassium can reduce your edema by helping to maintain your body water balance.
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You can reduce the chance of hot flashes by reducing hot and spicy foods in your daily diet.
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Thanks to the phytoestrogen in flaxseed, it can reduce the symptoms of menopause by contributing to the stabilization of estrogen. You can use up to 2 teaspoons daily.
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Drink 2.5-3 liters of water per day.
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Avoid smoking and alcoholic beverages.
