MENOPEASE AND NUTRITION

  • MENOPEASE AND NUTRITION

The average age for menopause is around 45-55 years.

In this period, although the daily diet and the amount of calories taken do not change, the decrease in the estrogen hormone increases the fat in the waist and abdomen. At the same time, the lack of this hormone causes an increase in cardiovascular diseases.

While the need for iron decreases during the menopause, the need for calcium increases. It is beneficial to consume foods rich in calcium such as milk, yogurt, cheese and ayran more frequently to prevent bone loss. The biggest risk in this period is osteoporosis. (osteoporosis )Stop

In order to increase the quality of life, healthy nutrition and physical activity are important. In order to prevent weight gain and osteoporosis in menopause, both food choice changes and lifestyle changes are required.

The amount of calcium to be taken daily is 1000-1200 mg.
 

  • Follow a diet low in saturated fat and cholesterol
  • Consume vegetables and fruits more often
  • Reduce salt and salty foods
  • Maintain your normal weight, give importance to exercise
  • Consume milk and dairy products every day
  • Increase water and fluid intake.

Calcium content of some foods Foods Measure Calcium (mg);

Fat milk 1 cup

238
Fat yogurt 1 bowl
222
Feta cheese 1 matchbox
146
Cheddar cheese 1 matchbox
233
Hazelnut 100gr
209
Almond kernel 100gr
234
Chickpeas 100gr
150
Lentils 100gr
79
Fish-sea bass 100gr
20

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