Thursday, November 24, 2011

Menopause and good nutrition (part 3)



For menopause women, it is very important to stop eating foods that are likely to trigger or worsen hot flushes and night sweats symptoms. This included caffeine, alcohol and spicy foods. However, I would like to stress on controlling the frequency and type of beverages in daily life, sweet foods tend to act as sharp rise in your blood glucose level and follow by a sharp dip which leave you feeling tired and drained. For example, when your body tends to get older, its metabolism will slow down with fewer hormones being stimulated. Thus, to avoid unstable blood glucose level, the best way is to control sugary beverage into 1 to 2 cups only in a day. This include several pieces of sweetened pastry or cake but without taking any sugary beverages. One important stuff to avoid - condensed milk, which actually is added with 50% of sugar. 

Normally, women after menopause have higher tendecy for losing more calcium than absorption. Thus, you should maintain adequate amount of calcium intake in your daily diet. For example, 2 cups of high calcium low fat milk can provide you sufficient calcium intake to prevent from osteoporosis problem. For those have issue of intolerance with milk, do remind yourself to consume high calcium dairy products (cheese, yogurt or fortified calcium soy milk) and high calcium foods (anchovies, soft bone fish or salmon). Next, avoid carbonated drinks/soft drinks as they contain phosphates, which can prevent your body in taking up magnesium and calcium. Again, having a balance meal is a key towards enjoying a great life for elderly women.

更年期的妇女应停止进食可引发或加重潮热和盗汗症状的食物。这包括咖啡因,酒精和辛辣食物。我们还需要控制含糖量高的饮料。甜食往往是会使你的血糖水平急剧上升,可能随后急剧下降,让你更容易感觉疲倦。例如,当我们的身体趋于老化,它的代谢开始减缓激素。因此,为了避免有任何类型的不稳定的血糖水平,最好的办法就是控制到含糖饮料12杯在一天里。如果你已经在那天食用了23件糖果糕点或蛋糕,甜饮料更应该避免。还有永远不要认为炼奶是有益的,它含添加50%的糖份

通常更年期的妇女将更容易失去更多的钙。因此,保持足够钙的摄入量,在日常饮食中是非常重要的。例如,2杯高钙低脂牛奶可以确保您获得足够的钙的摄入量,以防止骨质疏松症的问题。若无法饮用牛奶,可摄取其他高钙乳制品(奶酪,酸奶或强化钙的豆奶)和含钙高的食物(凤尾鱼,软骨鱼或鲑鱼)。记住要避免碳酸饮料/软饮料,因为这往往​​含有磷酸盐,可以防止你的身体吸收镁和钙。只要你能保持积极的生活方式如平衡膳食,更年期的你还可以享受生活的。

Thursday, November 17, 2011

Menopause and good nutrition(part 2)

Further from part 1, menopause is not just a topic for elderly female or already in menopause period, what should be focus is that every woman should get ready for this menopause period in their later life. A clause saying “Prevention is better than treatment”.


Common symptoms of menopause included heart pounding or racing, hot flashes (night sweat), skin flushing (become red) and sleeping problems (insomnia), headaches, mood swings including irritability, depression, and anxiety and some of them might turn towards forgetfulness. However, good nutrition can helps prevent or reduce certain conditions that may develop during and after menopause.


It is believed that dietary changes may be able to help in relieving those symptoms. The most common one is increase soy products intake due to its isoflavones. Isoflavones is a type of phytoestrogen that can against health disorder. A more comprehensive list of foods known to contain phytoestrogens includes: soybeans, tofu, tempeh, soy beverages, flaxseed/linseed, sesame seeds, pumpkin seeds, sunflower seeds, oats, barley, lentils, yams, mung beans, apples and ginseng. 


更年期常见的症状包括心跳,燥热盗汗,皮肤潮红(变成红色)和睡眠问题(失眠),头痛,情绪波动,包括易怒,抑郁,焦虑和一些变得健忘。有些风险因素和与衰老和更年期有关的症状,不能改变。然而,良好的营养可以帮助防止或减少某些症状饮食的改变是能够帮助减轻这些症状。其中最常见的是增加豆制品的摄入量由于其异黄酮。异黄酮的植物雌激素,可以预防疾病风险。含有植物雌激素的食物包括大豆,豆腐,豆豉,豆奶饮料,亚麻子/亚麻子,芝麻,南瓜子,葵花子,燕麦,大麦,扁豆,山药,绿豆,苹果或人参



Saturday, November 5, 2011

Menopause and good nutrition (part 1)


There are cases where elderly women claim about loss of appetite, or taking only one meal each day. Some might felt nausea during meal hours. They might only able to take one cup of malted drinks or biscuits only. I am talking about women who reached menopause period. The problem above raises and it has been certain concern for their eating habit. That's why I am writing here to advice them to take a proper meal with additional vitamins and minerals.


First of all, menopause is about the menstruation becomes less frequent, eventually stop due to the effect of low production of hormone estrogen and progesterone. It normally occurs between the age of 45 and 55. Once the irregular mestruation last for 1 year, the chances of getting pregnant are reduced. Menopause symptoms may last 5 or more years.

However, I just want to share that with good nutrition, you can prevent or reduce certain bad conditions that happen during menopause period. For example, increase consuming soy products, reduce the frequent of drinking alcohol and lesser your spiciness in your food. I will further explain in my next post next week. If you have any questions, feel free to mail me. It helps me understand into individual problem too. 

最近,我面对一些老年妇女声称约日前食欲不振,一天内只吃1餐。他们申诉在用餐时面对恶心的感觉。有时可能只能勉强喝1杯麦片饮料,或者2片饼干。他们大多数的岁数是5060左右。有的更是有心情郁闷情况。他们都是面临更年期。因此,更年期的却会影响到饮食习惯。 这是否意味着他们不能在更年期期间享受生活吗?答案是可以的,只要他们维持健康的饮食和一些额外的维生素或矿物质。

更年期指的是月经经期变得不那么频繁,最终会停止,这是因为雌激素和孕激素的低生产而影响的。它通常发生在4555岁之间。不定时的经期大约维持一年后,受孕的机会也就减少了。更年期症状可能会持续5年以上。荷尔蒙的变化,可以影响整个女性的生殖系统然而,良好的营养可以帮助防止或减少某些症状