Eat - Health tips for women
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10:14 PM |
Eat - Health tips for women
Attention to iron!
In Quebec, the majority of women aged 18 to 49 do not
consume enough foods rich in iron. Iron deficiency can lead to anemia, whose
symptoms include fatigue, weakness and loss of productivity at work.
Eat foods rich in iron every day. The best sources of iron
are meat red, organ meats, clams, oysters, cereals enriched the fruit and dried
vegetables leafy greens.
By adding a source of vitamin C (tomatoes, citrus fruits,
peppers) to your meals, you will facilitate the absorption of iron from plant
products.
Menopause:
Menopause is a natural process that occurs gradually in the
life of a woman around the age of 50 years. This transition period is marked by
the cessation of menstruation and changes occurring, in some, even before the
end of menstruation.
Hot flashes:
At menopause, many women experience hot flashes. They
experience an intense feeling of warmth that is sometimes accompanied by
redness or sweating often followed by cold sweats. This phenomenon is caused by
lower levels of estrogen, which disrupts the "thermostat" of the
body. Some women experience these flushes 15 to 20 times per day, which can be
quite disturbing.
In the US, 70% to 80% of menopausal women report having hot
flashes, against only 10% to 14% of them in Japan. According to some, the food
rich in phytoestrogens Asians explain this difference. Phytoestrogens are
plant-derived compounds that, when consumed in sufficient quantities, can act
on the body similar to estrogen, a sex hormone produced by the ovaries.
Phytoestrogens are found in soybeans and derived products, such as tofu and soy
beverages.
Unfortunately, the research did not show with certainty the
effectiveness of phytoestrogens in the treatment of hot flashes. Some studies report
a decrease of 15% from these symptoms by taking hydrogenates, which equals
about two hot flashes per day less in women who feel 12 daily.
To help alleviate the hot flashes, here are some
suggestions.
o
Keep your healthy weight. It seems that women who
are overweight have more hot flashes than those who have a healthy weight.
o
Set aside alcohol, caffeine, smoking and very
spicy foods. These can increase the intensity of hot flashes.
o
Replace your hot drinks with cold drinks to
lower your body temperature.
o
Relax! Stress can give you cold sweats...
o
Reduce the temperature of your home or your
office winter. In summer, get yourself an air conditioner.
Silhouette silhouette
apple pear
At the time of menopause, it is normal to see her body
transform. When women are reaching the menopause, they take an average of 0.5
kg (1 lb) per year to a maximum of 2 kg to 4 kg (4.5 lbs to 9 lb) in total.
Again, this transformation of the body is caused by the fall of the quantity of
estrogen circulating in the body.
Before menopause, most women accumulate body fat around the
hips (shaped silhouette pear). However, once the course of the past menopause
because of hormonal changes, fat accumulates in the abdomen (figure-shaped
apple), as is the case for men.
This transformation of the body can lead to risks for the
health. Indeed, one associates the accumulated fat in the abdomen with an
increased risk of cardiovascular disease and diabetes. It is therefore
essential to minimize the effects of menopause on health by maintaining a
healthy weight, eating a balanced diet and doing more to exercise.
Heart health at
menopause
Female sex hormones give women protection against heart
disease. However, this advantage disappears at the menopause. The amount of
estrogen (female sex hormones) drops, causing an increase in bad cholesterol
(LDL) and triglycerides in the blood, and a decrease in good cholesterol (HDL)
blood. These changes can gradually lead to the formation of plaques in the
arteries that supply the heart with blood. When plaque clogs the arteries, it
may result in a heart attack or stroke (CVA).
Fortunately, your diet can help prevent cardiovascular
disease. Just make the right choices ... More your diet is rich in fruits,
vegetables, fish and whole grains, plus it is low in red meats and charcuterie,
in sweets, fried foods and in refined grains and the greater the risk of
cardiovascular disease are low.
And what about soy? Even today, the benefits of
phytoestrogens for the health center remains controversial. Recently, after an
evaluation of studies on the subject, the American Heart Association Nutrition
Committee concluded that, in general, many soy products can be beneficial to
heart health and health in general because nutritional qualities thereof
(fiber, types of lipids, etc.). However, the Committee of Experts underlines
that high intakes of soy protein (50 g) had little effect on blood cholesterol
(good and bad) and triglycerides and blood pressure.
Breast cancer
Breast cancer is the most common type of cancer in women.
During his life, one in nine women is likely to be reached for breast cancer.
Several factors play a role in the development of this cancer: the family
history, the hormones, the aging, etc. Moreover, scientists have long suspected
the lifestyle to be an important risk factor. However, they could not precisely
identify which component of lifestyle is the most influential.
For many years it was thought that a high fat intake was one
of those components that contribute most to the risk of breast cancer. Now, it
is believed rather than fat intake may play a role, but it is not the only
factor nor the most important. However, recent research indicates that a diet
low in fat reduces the risk of breast cancer recurrence.
Moreover, it seems that the risk factors vary according to
the hormonal changes that women experience (premenopausal or menopausal). For
instance, a saturated fat rich diet could help almost a quarter of cases of
breast cancer occur in postmenopausal women. However, the saturated fat intake
does not appear to contribute significantly to the risk of breast cancer
occurring before menopause.
The studies are however unanimous in linking alcohol
consumption and risk of breast cancer . The higher the alcohol consumption, the
higher the risk is too, no matter the stage of hormonal women. For optimal
health, women should not take more than a glass of alcohol per day.
After menopause, it appears that women who gain weight or
have an overweight are more likely to be diagnosed with breast cancer. The
degree of physical activity would also be a risk factor. The sedentary
lifestyle during adulthood contribute to almost a third of cases of breast
cancer, especially before menopause. It is recommended to do 30 minutes of
physical activity per day (walking, dancing, running, yoga, Pilates, etc.) to
reduce the risk of breast cancer.
A healthy lifestyle does not guarantee that one will be
spared from breast cancer . However, there is every chance of his side through
good habits!
