Women's Health

Nutrition for Women (Pre and Post Menopause) Created by: City of St. Louis Department of Health Health Promotion, Education & Marketing, Nutrition Services Katie Niekamp & Marissa Robinson, Saint Louis University Dietetic Interns

Goals: Address the most common concerns women have for staying healthy during menopause Educate women on how nutrition and physical activity can address these concerns Encourage women to lead a healthy lifestyle

Women voice their concern . . . Two most frequently expressed concerns of women: Weight gain 1. 2. Bone health and osteoporosis

#1. Weight Gain

Menopause and Weight Gain Hormones play a critical role in weight gain during and after menopause Estrogen: – 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 / Loss Choose healthy fats Unsaturated – 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 fat Read labels!!!

Weight Maintenance / Loss Eat LOTS of fruits and veggies Strive 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 you fuller faster and keeps you fuller longer

Weight Maintenance / Loss Eat 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 foods Sausages, smoked fish and ham, bacon, bologna and deli meats Canned foods – choose low or reduced sodium Use herbs and spices to flavor foods Avoid processed sugary drinks Regular 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 / Loss Physical 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 done Increases heart rate which makes body more efficient at using calories Lowers 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. – quot;feel goodquot; 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‐menopausal Eat 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, milk RDA = 400 mg per day

Bone Health / Osteoporosis Bones: quot;use it or lose itquot; 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 kcals reduced 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 lunch Recognize true hunger cues Ask yourself if you are truly hungry before reaching for food Thirst is often confused with hunger – try drinking a glass of water before snacking If 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 weight Try soy – using soy milk or other soy products like tofu is beneficial for weight loss Eat regularly – eating at about the same 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 variety Read nutrition labels Eat from all food groups Moderation!

Summary – for all ages! Get Moving! Fit in 30‐60 minutes of activity in your daily routine Walk, bike, jog, swim, dance, housework, stairs Any movement is activity, so just get up and do something to work up a sweat and get your heart pumping!

Questions

References www.womenshealth.gov www.womenshealth.about.com www.epigee.org/menopause/weight_ gain.html www.eatright.org www.health.com/health/article/0,2341 4,1717643,00.html

Women's Health

by Diana Young

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