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.



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. 


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。