The main reason for weight gain is the decrease in the levels of many hormones such as estrogen. Metabolic changes in this process also cause problems such as stress and insomnia in the person, which facilitates weight gain. Unfortunately, it would be wrong to evaluate the weight increase in this period only as an increase in weight. With hormonal changes, body fat ratio increases. Weights gained, especially in the abdominal region as an increase in fat. This leads to an increase in the risk of many diseases such as cardiovascular diseases, hypertension, type 2 diabetes, osteoprosis.
Nevertheless, despite these metabolic changes, it is possible to control your health. The results of the researches have shown that women's energy and nutrient needs change after menopause. During this period, the body's metabolic rate decreases, so energy needs decreases. Therefore, in order to adapt to this process easily, the simple changes you make in your diet are important.
Calcium intake is important!
Following menopause in women, bone losses increase due to decrease in estrogen levels, increased calcium rate with urine, and decrease in calcium absorption in the intestines. According to the results of the research, the loss of bone density in pre-menopausal women is 3-5 %in every 10 years, while this rate is 1-3 %per year with menopause. Adequate amount of calcium and vitamin D should be provided to maintain bone health and prevent losses.
Watch out for oils!
In this period, abundant fatty foods should be avoided when the risk of cardiovascular diseases increases. The type of fatty acids as well as fats taken by diet is important. Saturated fat (solid oils at room temperature) and trans fat (especially in margarines) consumption should be reduced. Oil oils such as olive oil and omega-3 content with high olive oil and fish such as fish should be preferred. In addition to the oil consumed, the oils in the content of meat and dairy products should be taken into consideration and the lean or low -fat ones should be preferred.
Increase Posa Consumption!
The potential, which has an effect on the protection and treatment of many diseases, is of great importance in menopause. Posa consumption, which has many benefits such as regulation of blood sugar to our body, lowering cholesterol, treatment of cardiovascular diseases, and prevention of constipation, should be increased. Vegetables, fruits, crusty nuts, legumes, whole grains are high foods with high grains.
Don't forget the water!
Since the sense of thirst decreases with the increase in age, water consumption decreases. Since water has very important tasks such as the removal of waste from our body and providing mineral balance, it is not consumed sufficiently causes many diseases. Therefore, thirst should not be expected to drink water and at least 2-2 liter of water consumption should be provided per day. In addition, excess tea-coffee consumption causes frequent emergence of urine, causing loss of fluid. For this reason, excessive tea and coffee consumption should be avoided due to the effect of caffeine increasing bone destruction.
As the age progresses, muscle content in the body decreases and fat content increases. Regular physical activity also provides benefits such as lowering cholesterol, maintaining cal-drill health, prevention of osteoproose, and facilitating digestion as well as maintaining ideal body weight. For health protection, physical activity is recommended for 30 minutes or 150 minutes per week.
The page content is only for informational purposes, you should consult your doctor for diagnosis and treatment.