In Women Nutrition On 07 October 2015
By the time they are in their late forties most women become so cynical about the approaching menopause, that even minor symptoms like irritation and sudden temper are attributed to it (sometimes a clever excuse too!). But, the fact is that menopause can create some nasty, painful and even embarrassing moments for women. Nearly 88% of women between the age of 45-55 years suffer from symptoms such as hot flushes, night flushes, night sweats, dizziness, burning sensation in feet and hands. These symptoms can be triggered by anxiety, over-exertion, coffee, spicy food and even synthetic or body-hugging garments. Other short term symptoms include palpitations, facial hair, lethargy, fatigue, fainting, itchy skin, genito- urinary infections, loss of libido, vaginal dryness, hysteria, unreasonable fears, and wrinkles. Tips to ease hot flushes: Belly breathing (Kapalbathi) and deep breathing reduces bodyâ€™s core temperature slightly. Brisk walking or any aerobic exercise for about 30 minutes a day. Aromatherapy and body massages helps to sooth the body and increase blood circulation. Vitamin E containing foods like almonds, sunflower seeds, peanut butter, sweet potato, spinach, asparagus, avocado, fortified oils, etc. Fluids like lemon juice, barley water, buttermilk and green tea. Avoid hot drinks and hot baths. Fruits and veggies and phyto-estrogen rich foods i.e., peas, chowli, rajma, soy, etc. Boron in apples, cabbage, figs, plums, prunes and strawberries helps the body to hold on to estrogen supply. Black Cohosh herb reduces severity of hot flushes and night sweats.
In Health Tips On 04 November 2015
Osteoporosis is a disease where decreased bone strength increases the risk of fractures and women in post menopausal stage are most susceptible due to reduced oestrogen hormone. A woman loses 20% of her bone mass in first 5-7 years after menopause. By 70 years she will have lost as much as 30% of her 20 year old bone mass, which then becomes thin, porous and brittle prone to fractures. Additionally, wrong food habits such as quick fixes for meals, ready to eat foods, irregular eating times, skipping meals, excess dieting and binging, lack of exercise put additional load on already nutrient starved body . A women is more vulnerable to osteoporosis if: Mother /sister who have suffered fractures Has early menopause Smokes Crash diet often Thin and small boned Not borne child Over indulgence in colas, alcohol Lifestyle changes such as balanced meals, regular exercise, adequate sleep and recreational activities can bring about considerable improvement in health. Calcium and vitamin D are the most important nutrients which will help prevention of osteoporosis. Try to incorporate following foods in your diet - skimmed milk, fish, cheese, oranges, soya, spinach, papaya, cashew, almonds, figs, turnip, beans, peanuts, curd, paneer, along with vitamin D supplement and exposure to sunlight. Menopausal women have beneficial effect of following vitamins too. Vitamin A- To prevent vaginal infection Vitamin B6-To reduce heart disease B12 and Folic Acid - to ward off depression Vitamin C- reduces breast cancer risk Vitamin E- to prevent hot flushes, reduce heart disease, protect brain