Depending on the decrease in estrogen, there is an increase in the frequency of osteoporosis or heart diseases. Therefore, we need to regulate our diet to reduce the risks of these diseases.
Generally, women tend to gain weight after menopause. This effect is a result of aging rather than hormonal changes. As we age, the body's energy needs decrease. A 50-year-old woman needs about 200-250 calories less energy than a 30-year-old woman.
There are various calculation methods to determine the daily energy need. With these calculation methods, you can calculate the amount of calories you need to take daily. Weight gain is a risk factor for diabetes (Type 2 Diabetes), heart disease and some cancers. That's why it's important to try not to gain weight in menopause, and even try to lose weight if you're overweight.
The ideal amount of fluid to be taken is 1.5-2 liters per day. It is not recommended to exceed 2 liters per day, as bladder capacity decreases and urinary retention becomes difficult in menopause. It will be more ideal for health to have some of the liquid taken from calcium-containing liquids such as milk and ayran, to consume less tea or coffee, and to avoid alcohol.
As in all ages, a healthy diet rich in fiber, rich in vegetables and fruits, low in saturated fat and rich in protein should be preferred in menopause.
High-fiber foods: High-fiber foods regulate bowel movements. In addition, high-fiber whole grains (barley, rye, brown rice, frig, quinoa) contain rich B vitamins. They reduce the risk of heart and diabetes.
Healthy fats:Estrogen has various effects on fat consumption and distribution in the body. After entering the menopause, fat tends to accumulate more in the abdomen, and HDL, which is popularly known as good cholesterol, decreases and LDL increases. This increases the risk of heart disease after menopause. To reduce this risk, we should pay attention to the types of fats we use in our diet. Oil containing unsaturated fat (sunflower or olive oil) should be preferred instead of using oils containing saturated fats such as margarine and butter used in meals. In addition, we should consume foods containing omega-3 fatty acids more often. Mackerel, salmon, and anchovies are omega-3-rich fish, while flaxseed, chia seeds, and hemp seeds are also rich in omega-3s. In order to get enough omega-3s, we should take care to consume oily fish at least twice a week.
Protein-containing foods: Muscle mass decreases in menopause. In order to prevent this, we should include foods containing quality protein in our diet. The recommended amount of protein is to consume 1-1.2 g of protein per kilogram of our weight daily. This should constitute 20-35% of the daily calorie intake. Foods rich in protein are eggs, meat, fish, legumes and dairy products.
Fruits and vegetables: Fruits and vegetables are rich sources of fiber, vitamins and antioxidants. It should be on our daily menu.
Calcium: Since bone mass decreases in menopause, foods rich in calcium should be preferred. Regular consumption of milk, yogurt or cheese every day, cereals such as calcium-enriched bread or cereal, green leafy vegetables such as parsley and cabbage should be consumed frequently.
Vitamin D: Vitamin D accelerates the passage of calcium into the bones. The best source of vitamin D is vitamin D, which is produced from our skin when we sunbathe. During the hours when the sun is at its steepest, sunbathing for 15-20 minutes provides sufficient vitamin D synthesis. Products such as oily fish, eggs, red meat and vitamin D-enriched cereals can be added to the diet list.
Salt: Salt is an important risk factor for high blood pressure. It is recommended that the daily salt intake should be below 5 g. In the use of salt, iodized salts should be preferred because since there is no iodine in salts such as rock salt, situations related to iodine deficiency may occur.
Foods that contain estrogen-like structures called isoflavin are called phytoestrogens or plant estrogens. Legumes such as soybeans, lentils and chickpeas can be good for your hot flashes due to their estrogen content.
Spices, coffee, cigarettes and alcohol increase your symptoms of hot flashes, if any. In addition, alcohol and coffee reduce bone mass. Such foods and beverages should be reduced or stopped.
