women's health
TRANSCRIPT
Nutrition for Women (Pre and Post Menopause)
Created by:City of St. Louis Department of Health Health Promotion, Education & Marketing, Nutrition ServicesKatie Niekamp & Marissa Robinson,Saint Louis University Dietetic Interns
Goals:
Address the most common concerns women have for staying healthy during menopauseEducate women on how nutrition and physical activity can address these concernsEncourage women to lead a healthy lifestyle
Women voice their concern . . .
Two most frequently expressed concerns of women:
1. Weight gain
2. Bone health and osteoporosis
#1. Weight Gain
Menopause and Weight Gain
Hormones play a critical role in weight gain during and after menopauseEstrogen:
– the female sex hormone is stored in fat. During menopause, production decreases and the body looks for estrogen in fat stores. The body also stores more fat during this time to compensate for declining estrogen production.
More Hormones
Progesterone – This hormone also decreases during menopause, which results in water retention and bloating.
Androgen –This hormone increases, and is responsible for storing fat in the mid‐section
Testosterone –‐ This hormone decreases, which causes a decrease in muscle mass resulting in lower resting energy expenditure
Menopause DOES NOT have to equal weight gain!
Weight Maintenance / Loss
Nutrition:Choose low fat foods at meals and snacks
Eat less saturated and trans fat, as well as cholesterol
‐there are 9 calories per gram of fat, therefore a food that has 10 grams of fat in it has 90 calories. ‐Carbohydrates and protein only have 4 calories per gram
Weight Maintenance / LossChoose healthy fatsUnsaturated – mono / poly– Olive oil, canola oil, avocados, nuts
No more than 30% of total daily calories
Try and eat foods that have less than 30% of their calories from fat per serving to help keep your total daily fat calories below 30%Look for baked, broiled, steamed, or grilled meats on menus to try and cut fatRead labels!!!
Weight Maintenance / Loss
Eat LOTS of fruits and veggiesStrive for at least 7‐9 servings per day!– Choose all colors!– Fill half your plate with veggies and fruit at all meals
– Serving size = ½ cup– Fruits and veggies are filled with fiber and antioxidants
– Fiber helps get youfuller faster andkeeps you fuller longer
Weight Maintenance / LossEat more whole grains
Look at labels! – Ingredient listings must say WHOLE GRAIN in order for it to be a whole grain. “WHEAT” DOES NOT = WHOLE GRAIN!
– Whole grains have lots of fiber which make you feel fuller
– Studies show that regular consumption of fiber can result in a lower BMI and waist circumference, as well as aid in weight maintenance
– Make half your grains whole grains
Weight Maintenance / Loss
Reduce salty and salt cured foodsSausages, smoked fish and ham, bacon, bologna and deli meatsCanned foods – choose low or reduced sodiumUse herbs and spices to flavor foods
Avoid processed sugary drinksRegular soda, kool‐aid, non‐diet flavored waters and sports drinks– Empty calories, excess calories– High intakes of salt and sugar can make you retain water and feel bloated.
Other benefits of nutrition
Studies show that women who eat a balance nutritional diet high in whole grains, fruit and vegetables, and low in fat have lower cholesterol levels and decreased risks for diabetes, heart disease and cancer.
Weight Maintenance / LossPhysical Activity:
Increases the amount of calories your body uses
– Calories in = Calories out for weight maintenance
Increases resting energy expenditure even after the exercise is doneIncreases heart rate which makes body more efficient at using caloriesLowers blood pressure after workout is done.
– Continual workouts over a period of several days will have longer and greater effects
Other Benefits of exercise
Sedentary women:suffer more from chronic back pain, stiffness, insomnia, GI irregularity, poor circulation, muscle weakness, shortness of breath, and depression
Active women who regularly walk, jog, swim, bike, etc have less of these problems and achieve higher HDL levels
Other Benefits
Studies show women who perform aerobic activity or strength training reduced their risks for mortality from cardiovascular disease and cancer.
Mood: Exercise has a positive effect on mood through the release of hormones called endorphins.
– "feel good" hormones involved in the body's positive response to stress.
– The mood‐heightening effect can last for several hours
#2. Bone Health & Osteoporosis
Bone Health / Osteoporosis
Normal bone / Osteoporosis
Bone Health / Osteoporosis
Nutrition:Calcium: 1000mg per day for pre‐menopausal
1500mg per day for post‐menopausalEat at least 3‐4 high calcium foods per day:
milk, yogurt, cheese, dairy products, oysters, sardines, salmon with bones, and dark green leafy vegetables like spinach and broccoli.
Supplements: calcium carbonate is more easily absorbed in the body
Tums, Caltrate
Bone Health / Osteoporosis
Vitamin D: aids in Calcium absorption, bone formation
Sun, milkRDA = 400 mg per day
Bone Health / OsteoporosisBones: "use it or lose it" rule
– They diminish in size and strength with disuse.
– Weight‐bearing exercise (walking, running) will help increase bone mass.
– Exercise stimulates the cells responsible for generating new bone to work overtime.
– Bone tissue lost from lack of use can be rebuilt with weight‐bearing activity.
– In postmenopausal women, moderate exercise preserves bone mass in the spine, helping reduce the risk of fractures.
AGE SPECIFIC NUTRITION RECOMMENDATIONS
What to Eat in Your 30’s
Watch Snacking!!!Eat a healthy snack like an apple before lunch to help cut calorie consumption during meals
Be mindful of the food your kids are eating
High calorie snacks are tempting, be cautious of amounts if you share snacks with your children often
Eating in Your 40s
Your metabolism has slowed by about 4% at this time!!!
-Cut 4% of your usual intake Example – usual intake of 2000 kcalsreduced to 1920 calories
Make smart substitutions and save calories – drink water instead of soda
40s continued
Eat breakfast – eating breakfast helps curb hunger until lunch and results in less high calorie snacking and fewer calories at lunchRecognize true hunger cues
Ask yourself if you are truly hungry before reaching for foodThirst is often confused with hunger – try drinking a glass of water before snackingIf you find you are bored or lonely, seek other activities instead of snacking
Eating in Your 50s
Metabolism drops again, so cut another 75 calories to maintain weightTry soy – using soy milk or other soy products like tofu is beneficial for weight lossEat regularly – eating at about thesame time every day helps your insulin and blood sugars stay regulated
Summary – for all ages!
Eat Healthy!Start your day with a good breakfast
Whole grains, low fat dairy, fruit
Include healthy snacks Low fat dairy, fruit, veggies, lean proteins, healthy fats
Remember balance and varietyRead nutrition labelsEat from all food groupsModeration!
Summary – for all ages!
Get Moving!Fit in 30‐60 minutes of activity in your daily routine
Walk, bike, jog, swim, dance, housework, stairsAny movement is activity, so just get up and do something to work up a sweat and get your heart pumping!
Questions
References
www.womenshealth.govwww.womenshealth.about.comwww.epigee.org/menopause/weight_gain.htmlwww.eatright.orgwww.health.com/health/article/0,23414,1717643,00.html