Women's Health

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  • 1.NutritionforWomen (Pre and Post Menopause) Createdby: CityofSt.LouisDepartmentofHealth HealthPromotion,Education&Marketing, NutritionServices KatieNiekamp &MarissaRobinson, SaintLouisUniversityDieteticInterns

2. Goals: AddressthemostcommonconcernswomenhaveforstayinghealthyduringmenopauseEducatewomenonhownutritionandphysicalactivitycanaddresstheseconcernsEncouragewomentoleadahealthylifestyle 3. Women voice their concern . . . Twomostfrequentlyexpressedconcernsofwomen: Weightgain 1. 2.Bonehealthandosteoporosis 4. #1. Weight Gain 5. MenopauseandWeightGain HormonesplayacriticalroleinweightgainduringandaftermenopauseEstrogen: thefemalesexhormoneisstoredinfat.Duringmenopause,productiondecreasesandthebodylooksforestrogeninfatstores.Thebodyalsostoresmorefatduringthistimetocompensatefordecliningestrogenproduction. 6. MoreHormonesProgesterone Thishormonealsodecreasesduringmenopause,whichresultsinwaterretentionandbloating.AndrogenThishormoneincreases,andisresponsibleforstoringfatinthemidsectionTestosterone Thishormonedecreases,whichcausesadecreaseinmusclemassresultinginlowerrestingenergyexpenditure 7. MenopauseDOESNOThavetoequalweightgain! 8. WeightMaintenance/LossNutrition:ChooselowfatfoodsatmealsandsnacksEatlesssaturatedandtransfat,aswellascholesterolthereare9caloriespergramoffat,thereforeafoodthathas10gramsoffatinithas90calories.Carbohydratesandproteinonlyhave4caloriespergram 9. WeightMaintenance/LossChoosehealthyfatsUnsaturated mono/poly Oliveoil,canolaoil,avocados,nutsNomorethan30%oftotaldailycaloriesTryandeatfoodsthathavelessthan30%oftheircaloriesfromfatperservingtohelpkeepyourtotaldailyfatcaloriesbelow30%Lookforbaked,broiled,steamed,orgrilledmeatsonmenustotryandcutfatReadlabels!!! 10. WeightMaintenance/LossEatLOTSoffruitsandveggiesStriveforatleast79servingsperday! Chooseallcolors! Fillhalfyourplatewithveggiesandfruitatallmeals Servingsize=cup Fruitsandveggiesarefilledwithfiberandantioxidants Fiberhelpsgetyoufullerfasterandkeepsyoufullerlonger 11. WeightMaintenance/LossEatmorewholegrainsLookatlabels! IngredientlistingsmustsayWHOLE GRAINinorderforittobeawhole grain. WHEATDOESNOT=WHOLE GRAIN! Wholegrainshavelotsoffiberwhich makeyoufeelfuller Studiesshowthatregular consumptionoffibercanresultina lowerBMIandwaistcircumference, aswellasaidinweightmaintenance Makehalfyourgrainswholegrains 12. WeightMaintenance/LossReducesaltyandsaltcuredfoodsSausages,smokedfishandham,bacon,bolognaanddelimeatsCannedfoods chooseloworreducedsodiumUseherbsandspicestoflavorfoodsAvoidprocessedsugarydrinksRegularsoda,koolaid,nondietflavoredwatersandsportsdrinks Emptycalories,excesscalories Highintakesofsaltandsugarcanmake youretainwaterandfeelbloated. 13. Other benefits of nutritionStudies show that women who eat a balancenutritional diet high in whole grains, fruit andvegetables, and low in fat have lowercholesterol levels and decreased risks fordiabetes, heart disease and cancer. 14. WeightMaintenance/Loss PhysicalActivity: Increasestheamountofcaloriesyourbody uses Caloriesin=Caloriesoutforweightmaintenance Increasesrestingenergyexpenditureeven aftertheexerciseisdone Increasesheartratewhichmakesbody moreefficientatusingcalories Lowersbloodpressureafterworkoutis done. Continualworkoutsoveraperiodofseveraldayswillhavelongerandgreatereffects 15. OtherBenefitsofexerciseSedentarywomen: suffermorefromchronicbackpain, stiffness,insomnia,GIirregularity,poor circulation,muscleweakness,shortness ofbreath,anddepressionActivewomenwhoregularlywalk,jog,swim,bike,etchavelessoftheseproblemsandachievehigherHDL levels 16. OtherBenefitsStudiesshowwomenwhoperformaerobicactivityorstrengthtrainingreducedtheirrisksformortalityfromcardiovasculardiseaseandcancer. Mood:Exercisehasapositiveeffectonmoodthroughthereleaseofhormonescalledendorphins. quot;feelgoodquot;hormonesinvolvedinthebody'spositiveresponsetostress. Themoodheighteningeffectcanlastforseveralhours 17. #2.BoneHealth&Osteoporosis 18. BoneHealth/Osteoporosis Normalbone/Osteoporosis 19. BoneHealth/OsteoporosisNutrition:Calcium:1000mgperdayforpremenopausal 1500mgperdayforpostmenopausalEatatleast34highcalciumfoodsperday:milk,yogurt,cheese,dairyproducts,oysters,sardines, salmonwithbones,anddarkgreenleafyvegetableslike spinachandbroccoli.Supplements:calciumcarbonateismoreeasilyabsorbedinthebody Tums,Caltrate 20. BoneHealth/OsteoporosisVitaminD: aidsinCalciumabsorption,boneformation Sun,milk RDA=400mgperday 21. BoneHealth/OsteoporosisBones:quot;useitorloseitquot;rule Theydiminishinsizeandstrength withdisuse. Weightbearingexercise(walking, running)willhelpincreasebone mass. Exercisestimulatesthecells responsibleforgeneratingnewbone toworkovertime. Bonetissuelostfromlackofusecan berebuiltwithweightbearing activity. Inpostmenopausalwomen, moderateexercisepreservesbone massinthespine,helpingreducethe riskoffractures. 22. AGESPECIFICNUTRITION RECOMMENDATIONS 23. What to Eat in Your 30sWatch 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 24. Eating in Your 40sYour metabolism has slowed by about 4% at this time!!! -Cut 4% of your usual intake Example usual intake of 2000 kcals reduced to 1920 calories Make smart substitutions and save calories drink water instead of soda 25. 40s continuedEat breakfast eating breakfast helps curbhunger until lunch and results in less highcalorie snacking and fewer calories atlunchRecognize true hunger cuesAsk yourself if you are truly hungry beforereaching for foodThirst is often confused with hunger trydrinking a glass of water before snackingIf you find you are bored or lonely, seek otheractivities instead of snacking 26. Eating in Your 50sMetabolism drops again, so cut another75 calories to maintain weightTry soy using soy milk or other soyproducts like tofu is beneficial for weightlossEat regularly eating at about thesame time every day helpsyour insulin and blood sugarsstay regulated 27. Summary forallages!EatHealthy! StartyourdaywithagoodbreakfastWholegrains,lowfatdairy,fruit IncludehealthysnacksLowfatdairy,fruit,veggies,leanproteins,healthyfats RememberbalanceandvarietyReadnutritionlabelsEatfromallfoodgroupsModeration! 28. Summary forallages!GetMoving! Fitin3060minutesofactivityinyour dailyroutine Walk,bike,jog,swim,dance, housework,stairs Anymovementisactivity,sojustget upanddosomethingtoworkupa sweatandgetyourheartpumping! 29. Questions 30. References www.womenshealth.govwww.womenshealth.about.comwww.epigee.org/menopause/weight_gain.htmlwww.eatright.orgwww.health.com/health/article/0,23414,1717643,00.html