Sunday 29 September 2013
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The menopause is a natural phase of a woman's life , which affect it physically, but psychologically. Characterized by disruption of the menstrual cycle and complete halt at the age of 50 years.
The hormonal changes during menopause affect many body systems of women, such as reproductive, cardiovascular and skeletal . Studies in recent years have highlighted the value of phytoestrogens in improving the symptoms of menopause, and various indicators of risk to health, such as improving the lipid profile and maintain bone density .
Usually , menopause is accompanied by distressing symptoms , including hot flashes, sweating , poor sleep , agitation , decreased sexual desire , decreased energy and weight gain . Cause of weight gain is the fall of basal metabolism , which continues with the passage of time , reduced vigor and increased food consumption ( probably by reducing estrogen or due to symptoms of mild depression) .
As there is no protective effect of the female reproductive hormones and fat distribution is done by androids form ( more visceral fat in the abdomen and less in the region) , and increases the risk for cardiovascular diseases, diabetes mellitus, metabolic syndrome , and other health problems such as osteoporosis .
For this reason it more attention to nutrition of women, since the role of nutrition in preventing and treating these health problems are powerful and proven .
At the same time , we must focus on increasing physical activity, which contributes not only to the regulation of body weight , but also improve some indicators, development of chronic diseases (regulation of lipid profile ) .
The type of exercise that is recommended for this period of life is so moderate- intensity aerobic exercise, and moderate exercise with resistance, which appears to favor the maintenance of a healthy bone density.
Beneficial components of diet
Regarding the issue of loss of bone density , a very serious disorder that occurs during this period , women should make sure they get enough calcium from their diet .
This can be achieved through consumption of foods rich in calcium, such as dairy products , almonds, broccoli and green leafy vegetables. Vitamin essential for the absorption of calcium is vitamin D, which endogenously synthesized primarily through sun exposure.
Deficiency of this vitamin is pandemic worldwide because of modern living ( enclosures, extensive use sunscreen ) , even in countries with sunshine like Greece , which is why we make sure to have a safe daily exposure to the sun.
Foods rich in vitamin D are salmon, cod liver oil and egg , and fortified foods . Be recalled at this point that mechanical stimuli (exercise resistance ) necessary for the activation of osteoblasts , the cells that regenerate the bone.
Other two components - which are linked strongly to protect the heart , but also maintain healthy bones - as potassium and magnesium , which should be included in sufficient quantities in the diet of postmenopausal women.
Potassium is found mainly in vegetables and fruits like oranges , bananas , carrot and broccoli , while magnesium encountered in dairy products, in potato , nuts and some fish.
Simultaneously with the increasing intake of potassium and magnesium should be a simultaneous reduction in sodium intake , both through reducing the use of table salt and by avoiding consumption of foods that are high in sodium, such as for example sausages, savory cheeses and packaged foods.
Regarding alcohol , it seems that a glass spirit day can be especially beneficial for women, especially red wine , which contains resveratrol, a substance which belongs to phytoestrogens .
Over-consumption of alcohol , however, can lead to increased bone fragility , so it is essential to adhere to the recommendations. Recent studies have shown that specific foods associated with the unpleasant symptoms of hot flashes .These foods can be caffeinated beverages (coffee , tea, colas ) , spicy foods , alcohol or hot foods .
Eating habits for good health
Adopting a healthy diet , low in animal fats, sugars and salt and more rich in fruits, vegetables , dairy and low fat proteins , proven protection against the symptoms of menopause and optimizes your health.
HEALTH FOOD SUPPLEMENTS FOR WOMEN
The menopause is a natural phase of a woman's life , which affect it physically, but psychologically. Characterized by disruption of the menstrual cycle and complete halt at the age of 50 years.
The hormonal changes during menopause affect many body systems of women, such as reproductive, cardiovascular and skeletal . Studies in recent years have highlighted the value of phytoestrogens in improving the symptoms of menopause, and various indicators of risk to health, such as improving the lipid profile and maintain bone density .
Usually , menopause is accompanied by distressing symptoms , including hot flashes, sweating , poor sleep , agitation , decreased sexual desire , decreased energy and weight gain . Cause of weight gain is the fall of basal metabolism , which continues with the passage of time , reduced vigor and increased food consumption ( probably by reducing estrogen or due to symptoms of mild depression) .
As there is no protective effect of the female reproductive hormones and fat distribution is done by androids form ( more visceral fat in the abdomen and less in the region) , and increases the risk for cardiovascular diseases, diabetes mellitus, metabolic syndrome , and other health problems such as osteoporosis .
For this reason it more attention to nutrition of women, since the role of nutrition in preventing and treating these health problems are powerful and proven .
At the same time , we must focus on increasing physical activity, which contributes not only to the regulation of body weight , but also improve some indicators, development of chronic diseases (regulation of lipid profile ) .
The type of exercise that is recommended for this period of life is so moderate- intensity aerobic exercise, and moderate exercise with resistance, which appears to favor the maintenance of a healthy bone density.
Beneficial components of diet
Regarding the issue of loss of bone density , a very serious disorder that occurs during this period , women should make sure they get enough calcium from their diet .
This can be achieved through consumption of foods rich in calcium, such as dairy products , almonds, broccoli and green leafy vegetables. Vitamin essential for the absorption of calcium is vitamin D, which endogenously synthesized primarily through sun exposure.
Deficiency of this vitamin is pandemic worldwide because of modern living ( enclosures, extensive use sunscreen ) , even in countries with sunshine like Greece , which is why we make sure to have a safe daily exposure to the sun.
Foods rich in vitamin D are salmon, cod liver oil and egg , and fortified foods . Be recalled at this point that mechanical stimuli (exercise resistance ) necessary for the activation of osteoblasts , the cells that regenerate the bone.
Other two components - which are linked strongly to protect the heart , but also maintain healthy bones - as potassium and magnesium , which should be included in sufficient quantities in the diet of postmenopausal women.
Potassium is found mainly in vegetables and fruits like oranges , bananas , carrot and broccoli , while magnesium encountered in dairy products, in potato , nuts and some fish.
Simultaneously with the increasing intake of potassium and magnesium should be a simultaneous reduction in sodium intake , both through reducing the use of table salt and by avoiding consumption of foods that are high in sodium, such as for example sausages, savory cheeses and packaged foods.
Regarding alcohol , it seems that a glass spirit day can be especially beneficial for women, especially red wine , which contains resveratrol, a substance which belongs to phytoestrogens .
Over-consumption of alcohol , however, can lead to increased bone fragility , so it is essential to adhere to the recommendations. Recent studies have shown that specific foods associated with the unpleasant symptoms of hot flashes .These foods can be caffeinated beverages (coffee , tea, colas ) , spicy foods , alcohol or hot foods .
Eating habits for good health
Adopting a healthy diet , low in animal fats, sugars and salt and more rich in fruits, vegetables , dairy and low fat proteins , proven protection against the symptoms of menopause and optimizes your health.
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