Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team

Ageing & healthy foods for menopausal women

   Ageing is associated with numerous changes in cellular and organ system levels of your body. Ageing affects both men and women, necessitating a lifestyle change over the time.

As you grow old metabolism slows down and  your energy (calorie) requirements also reduces. Therefore, it is important to reduce portion sizes or the amount of food you eat, if your activity level is lower or if you lead a sedentary lifestyle.

  Old age is associated with lowered immunity and chronic inflammations.  It is advisable to reduce inflammation promoting foods such as sugary substances, added sugars etc. Include more fruits and vegetables to improve your vitamins and mineral store. 

Including citrus fruits into your diet may help to improve your immunity. Fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C.

Muscle weakness is associated with old age

 It is  very essential to strengthen your muscles with proteins , vitamins & minerals rich food intake and at the same time ensure moderate physical activity for muscles through strength training.

 Osteoporosis and fracture from decreased bone strength is a major health issue for older people, particularly women.

Consume adequate amount of milk, cheese, millet and yoghurt along with vegetables like broccoli, nuts & seeds and fatty fish for supporting bone health with calcium, magnesium and phosphorus.

Calcium supplements are prescribed by health care providers in high risk people with tendency for osteoporotic bone fracture.

Vitamin D is an essential vitamin for everyone, to maintain healthy bones, teeth and muscles. 

You may get vitamin D from three main sources: 

Sunlight

Food

Vitamin D supplements

 Consume more fruits and vegetables,nuts, seeds, whole grains, like oatmeal, whole-wheat bread, and brown rice.

Eating non–vegetarian foods like seafood, lean meats, poultry, and eggs are recommended for elderly for vitamin D.

 Cognition and memory reduces with ageing due to nerve degenerations.

 Include more omega 3 fatty acid rich foods into your diet. Beans, nuts, and seeds ,fish are good sources of omega 3 fatty acids. Omega 3 fatty acids help to improve cognition, memory in old people. It can improve the nerve health and prevent dementia or loss of memory, Alzheimer’s disease etc.

High cholesterol foods can enhance the risk of heart attack, stroke and other cardiovascular diseases in elderly.

Avoid processed foods. These are foods with lots of calories but few nutrients, such as chips, candy, soda, and alcohol.Choose foods that are low in cholesterol and fat.

Avoid saturated and trans fats particularly from your diet. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening. You may find them in some store-bought baked foods , fried foods and some fast-foods.

 Keep yourself hydrated always for metabolism of the body.

It may also help your  deteriorating skin health  from ageing. Drink enough liquids, so you don't get dehydrated. Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.

Staying  hydrated helps in the digestion of food and absorption of nutrients. Avoid sugary drinks.

 As you grow older, body weight from fat tissue increases.

If you're overweight this will affect your mobility, which can affect your health and your quality of life. Being overweight increases your risk of diseases such as heart disease and diabetes.

Be physically active as you start ageing however, it is always advisable to begin habit of being physically active right from childhood as it is crucial for better mental health and bone health.In old age its relevance is enhanced more.

Vitamin B  complex is important for health of heart and nervous system.

Include whole grains into your diet. Vitamin B12 is very important for all especially vegans. Vitamin B12 is chiefly obtained from non vegetarian sources and therefore  vegans may suffer from deficiency. Vitamin B12 supplements are available for them.

                                         SIAHMSR                                             

MENOPAUSAL WOMEN

   Menopause is a transitional phase in the life of women, associated with a trail of woes due to declining oestrogen hormone and gain in weight. Menopausal women are predisposed to develop central obesity [fat accumulation over the trunk of body] ,particularly  women leading sedentary lifestyle ,which can enhance the risk of heart disease cancer eventually [5].

Diet & physical activity are the crucial determinants of health in ageing women.

Declining estrogens and associated menopausal symptoms may be decreased to some extent through a simple dietary change or lifestyle change. Sometimes hot flushes, sleeplessness, restlessness, anxiety may need medical aid. However certain mind relaxing exercises, physical activity, recreations, mindfulness in everything that one do, dietary modifications can relieve much of the distresses  associated with menopause.

The menopausal transition most often begins between ages 45 and 55.

Menopause and declining oestrogens lead to decreased  bone density, which can increase your risk of fractures [6].

 Healthy foods for menopausal women

·       Milk & Dairy products, such as yogurt and cheese etc. are excellent source of calcium, phosphorus, potassium, magnesium and vitamins D and K. According to a study fortified dairy products induce more favorable changes in biochemical indexes of bone metabolism than calcium supplementation alone can do.Milk products can support bone health.  Spinach also contains calcium but the oxalates of spinach impair its bioavailability for absorption.

·       Include omega 3 fatty acid rich foods such as nuts & seeds, fish [mackerel, sardine etc.]to improve neuronal health and thus prevent age related neuronal degenerations.

·       Fruits –Avocado,berries are rich in antioxidants ,vitamins and minerals helping healthy ageing.

·       Vegetables-Tomato ,broccoli etc.are rich sources of antioxidants against free radical damage to vital organs of the body.

·       Meat –organic fed poultry is good in moderation. Consumption of red meat may be harmful.

·       Whole grains are rich in nutrients such as fiber and B complex  vitamins which are good for gut health ,cardiac and nervous system health. Include oats, brown rice, whole wheat etc.

·       Certain phytoestrogen  rich foods are recommended for women to overcome the ailments related to menopause. There is controversy regarding the use of these natural plant oestrogen rich foods.

     Phyto oestrogens are weak oestrogens found naturally in fruits such as plum, pear, apple grape berries and in  vegetables  including beans, sprouts, cabbage, spinach, soybeans, grains, hops, garlic & onion.

The phytoestrogens are bioactive molecules present as nutritional constituents of widely consumed vegetables & fruits.

Eg: compounds such as isoflavones, mainly found in soy, lignans found in grains, stilbenes found in the skin of grapes.

Many studies were conducted to know the effects of phyto oestrogens in menopausal women in the last few decades [7].

 Estrogen may affect the vascular system both directly through the oestrogen receptors located on vascular tissue, and indirectly through altering the lipoprotein profile or cholesterol.

 One study shows that isoflavonoids or soy/soy proteins and flaxseed have the ability to lower total cholesterol,LDL cholesterol, and to raise HDL cholesterol.A few other studies state that there are no effects on cholesterol.

But numerous studies show that isoflavonoids rich food consumption  have lowered  the occurrence of several cancers including breast, prostate and colon cancer. 

Another effect of phytoestrogens is on bone mineral density or bone strength.The regular intake of soy, seems to be beneficial to bone health, though the effective or optimal dosage is still unclear. 

·       The decline in estrogen hormone in menopause is linked to decreased muscle mass and weakness. Therefore protein intake is crucial for women(1–1.2 grams per kg) of body weight daily].

·        It is recommended that menopausal women better avoid alcohol,excess salt intake ,added sugars,processed food ,high glycaemic index foods[ foods causing an immediate blood sugar spike].

·       Stay  hydrated as water intake aids in the digestion of food and absorption of nutrients. Avoid sugary drinks.

Menopausal women are recommended for moderate physical activity , mind relaxation exercises like yoga, breathing exercises, aerobic exercises for improved quality of life along with dietary modifications.

Written by dr sanjana vb[ copyright]

References

1.    https://medlineplus.gov/nutritionforolderadults.html

2.    https://www.nia.nih.gov/health/healthy-meal-planning-tips-older-adults

3.    https://www.healthdirect.gov.au/healthy-eating-over-60

4.    https://www.nia.nih.gov/health/what-menopause#:~:text=Menopause%20is%20a%20point%20in,between%20ages%2045%20and%2055.

5.    https://pubmed.ncbi.nlm.nih.gov/24734243/

6.    https://pubmed.ncbi.nlm.nih.gov/27801706/

7.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781234/