Middle-aged women... Foods you must eat VS foods to avoid?🤔🤔

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Eat whole grains, vegetables, beans, fish, and apples; avoid salty foods and carbonated foods.

Avoiding sweet foods, choosing carefully what to eat, quitting smoking, and avoiding secondhand smoke seem to be quite helpful in maintaining health♡

 

 

 

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Both men and women go through menopause, but the symptoms are particularly severe in women. Middle-aged women suffer from various menopausal symptoms, but they are also exposed to diseases that threaten their lives and cause disabilities. As female hormones that protected blood vessels when they were young disappear, the risk of heart and cerebrovascular diseases increases. They also develop many cancers. In 2022, there were 282,047 new cancer patients (147,468 men and 134,579 women), with half of them in their 50s and 60s. Menopause is a turning point for health span.

 

After reviewing the Korea Disease Control and Prevention Agency's data... "Eat whole grains, vegetables, beans, and fish" Why?

 

During menopause, appetite increases while basal metabolic rate decreases, which can lead to weight gain. Women over 50 need a balanced diet that meets the recommended daily intake of 1,800 kcal.

 

There are people who purchase expensive health supplements to alleviate menopausal symptoms. However, eating foods recognized by health authorities is more effective and safer. The Korea Disease Control and Prevention Agency's guidelines for the prevention and management of cardiovascular diseases recommend consuming whole grains, vegetables, beans, and fish because they are rich in unsaturated fatty acids, which are good for blood vessels and circulation. In particular, soy products (including tofu and miso) contain high levels of isoflavones, which help alleviate menopausal symptoms. They also aid in the prevention of rapidly increasing cancers such as breast and colon cancer. It is also important to reduce salty foods, quit smoking, avoid street smoking, and moderate alcohol consumption.

 

Contributes to the prevention of hypertension, arteriosclerosis, and stroke (ischemic stroke - hemorrhagic stroke)... What is this component in apples?

 

Apple pectin (a type of dietary fiber) helps eliminate bad cholesterol from the body, suppresses sudden blood pressure spikes, and aids in the excretion of cholesterol accumulated in blood vessels. It contributes to the prevention of arteriosclerosis and stroke (cerebral infarction or cerebral hemorrhage). The potassium content also reduces sodium in the body, helping to regulate blood pressure and prevent or treat hypertension. Chlorogenic acid has antioxidant, anticancer, cholesterol-lowering, and blood sugar-regulating properties. It is recommended to wash well and eat the skin as well. However, if you already have diabetes, it is advised to consume only about one-third of an apple once or twice a day to control sugar and calorie intake. To preserve dietary fiber, do not blend it; eat it raw.

 

Now is really the age to be careful with food... "Avoid these kinds of foods"

 

Remember that during menopause, the risk of diseases and cancer is higher. The eating habits accumulated over decades manifest as illnesses in the 50s and 60s. Be cautious of salty foods (hypertension, stomach cancer, heart and cerebrovascular diseases, kidney diseases, etc.) and charred foods (stomach cancer, colon cancer, pancreatic cancer, breast cancer, etc.). When meat or fish is grilled at high temperatures, potent carcinogens are produced. Nitrites used as color fixatives in processed meats (ham, sausages, etc.) increase the risk of esophageal cancer, stomach cancer, liver cancer, lung cancer, and leukemia (according to the National Cancer Information Center). According to the World Health Organization (WHO), eating carefully, quitting smoking, and avoiding secondhand smoke can reduce cancer-related deaths by over 60%.

 

You must resist the temptation of sweet foods... A mindset of 'if you eat, you move' is necessary.

 

Reducing sweet foods such as sugar and added sugars is also important. Simple sugars are concentrated sources of calories and are quickly absorbed during digestion, which can rapidly raise blood sugar levels. Repeated consumption increases the risk of diabetes and weight gain. It is better to eat multigrain rice and whole wheat bread rather than white rice and white flour products. The mindset of "if you eat it, you should move" is also necessary. Exercise for at least 30 minutes every day and reduce prolonged sitting. Fast walking, swimming, aerobics, and appropriate strength training are beneficial. Regularly measuring blood pressure, blood sugar, and cholesterol levels is important for preventing and managing hypertension, diabetes, and hyperlipidemia. Always keep in mind that menopause is a critical period that determines healthy longevity.

 

by. Kormedi.com