Eat Better – Health Tips For Women

Watch Out For The Iron!

In Quebec, most 18 to 49 do not consume enough iron-rich foods. Iron deficiency can lead to anemia, the symptoms of which are fatigue, weakness, and loss of productivity at work.

Eat iron-rich foods every day. The best sources of iron are red meats, organ meats, clams, oysters, fortified cereals, dried fruits, and leafy green vegetables.

By adding a source of vitamin C (tomatoes, citrus fruits, peppers) to your meals, you will facilitate iron absorption from plant products.

Menopause

Menopause is a natural process that occurs gradually in a woman’s life around 50. This transition period is marked by the cessation of menstruation and by changes occurring, in some, even before the end of menstruation.

Hot Flashes

During menopause, many women experience hot flashes. They share a sensation of intense heat, which is sometimes accompanied by redness or perspiration, often followed by cold sweats. This phenomenon is caused by decreased estrogen levels, disturbing the body’s thermostat. ” Some women experience these flushes 15 to 20 times a day, which can be very bothersome.

In the United States, 70% to 80% of postmenopausal women report having hot flashes, compared to only 10% to 14% in Japan. According to some, the diet rich in phytoestrogens of Asians would explain this difference. Phytoestrogens are plant-derived compounds that, when consumed in sufficient amounts, can act on the body similarly to estrogen, a sex hormone produced by the ovaries. Phytoestrogens are found in soy and its derivative products, such as tofu and soy beverages.

Unfortunately, research has not been able to demonstrate with certainty the effectiveness of phytoestrogens in the treatment of hot flashes. Some studies report a 15% reduction in these symptoms when taking phytoestrogens, which equates to about two fewer hot flashes per day in women who experience 12 daily.

To help alleviate hot flashes, here are some suggestions.

• Maintain your healthy weight. It seems that overweight women experience more hot flashes than those of health importance.
• Avoid alcohol, caffeine, cigarettes, and very spicy foods. These can increase the intensity of hot flashes.
• Replace your hot drinks with cold drinks to lower your body temperature.
• Relax! Stress can give you cold sweats…
• Reduce the temperature of your home or office in the winter. In summer, bring an air conditioner.

Pear Silhouette To Apple Silhouette

At menopause, it is customary to see your body change. As women go through menopause, they gain an average of 0.5 kg (1 lb) per year, up to 2 kg to 4 kg (4.5 lb to 9 lb) in total. Again, this body transformation is caused by the drop in the amount of estrogen circulating in the body.

Before menopause, most women accumulate body fat around the hips (pear-shaped figure ). However, once menopause has passed, fat accumulates in the abdomen (apple-shaped figure ) due to hormonal changes, as is the case in men.

This transformation of the body can lead to women’s health risks. Indeed, accumulated fat in the abdomen is associated with an increased risk of cardiovascular disease and diabetes. Therefore, it is essential to minimize the consequences of menopause on health by maintaining a healthy weight, eating a balanced diet, and exercising more.

Heart Health In Menopause

Female sex hormones give women protection against heart disease. However, this asset disappears at menopause. The amount of estrogen (the female sex hormones) drops, which causes an increase in the levels of bad cholesterol (LDL) and triglycerides in the blood, as well as a decrease in the good cholesterol (HDL) in the blood. These changes can gradually lead to plaque forming in the arteries that supply blood to the heart. When plaque clogs the streets, it can result in a heart attack or stroke.

Fortunately, your diet can help prevent cardiovascular disease. You have to make the right choices… The higher your diet is in fruits, vegetables, fish, and whole grains. The lower it is in red meats, deli meats, sweets, fried foods, and refined grains, the lower the risk of cardiovascular disease.

And what about soy? Even today, the benefits of phytoestrogens for heart health remain a controversial subject. Recently, after an evaluation of studies on the subject, the nutrition committee of the American Heart Association concluded that, in general, several soy products can be beneficial for heart health and public health because of their nutritional qualities (fibers, types of lipids, etc.). However, this committee of experts points out that high intakes of soy protein (50 g) had minimal effect on blood cholesterol (good and bad), triglyceride levels, and blood pressure.

Breast Cancer

One in nine women is at risk of developing breast cancer during her lifetime. Several factors play a role in developing this cancer: family history, hormones, aging, etc. Additionally, scientists have long suspected lifestyle to be a significant risk factor. However, they could not precisely identify which component of lifestyle habits is the most influential.

For many years, high fat intake was thought to be one of the most critical contributors to breast cancer risk. Now, it is believed that fat intake may play a role, but it is not the only factor nor the most important. However, recent research indicates that a low-fat diet may reduce the risk of breast cancer recurrence.

In addition, it seems that the risk factors would vary according to the hormonal changes experienced by women (premenopause or menopause). For example, a diet high in saturated fat could contribute to almost a quarter of breast cancer cases occurring in postmenopausal women. However, saturated fat intake does not appear to contribute significantly to the risk of breast cancer occurring before menopause.

However, studies are unanimous in establishing a link between alcohol consumption and the risk of breast cancer. The higher the alcohol consumption, the higher the risk, regardless of the hormonal stage of the woman. For optimal health, women should have no more than one drink of alcohol per day.

After menopause, it seems that women who gain weight or are overweight are more likely to develop breast cancer. The degree of physical activity would also be a risk factor. A sedentary lifestyle in adulthood contributes to almost one-third of breast cancer cases, particularly before menopause. Therefore, it is recommended to do 30 minutes of physical activity a day (walking, dancing, running, yoga, Pilates, etc.) to reduce the risk of breast cancer.

A healthy lifestyle does not guarantee that you will be spared breast cancer. However, you put the odds on your side by adopting good habits!