golden guidelines for women health
-
Upload
siddhartha-sri -
Category
Health & Medicine
-
view
63 -
download
2
Transcript of golden guidelines for women health
Golden guidelines for women health
Kusuma Neela Bolla M.Sc, M.B.A
Dept. Appiled Nutrition
Life Span Development
Nutrition for Women Women and men share many similar health problems, but women also have their own health issues.
Important Nutrients Calories : 1700-2200 kcal/ day Protein : 0.5g/kg wt Carb : 200 g/day Iron : 18mg daily Calcium : 1000 mg daily Vitamin D : 600 IU Fats (Omega 3 fatty acids) : Phytoestrogens : 3types of estrogens(1-2 serving/ day)
Women’s health is much influenced by the Female Hormone “Estrogen
Role of Estrogen: Cellular division Maintenance of bone health Heart disease protection Storage and distribution of body fat Responsible for soft & smooth texture of the skin
The Reduction in Estrogen production that results to Reduces in Metabolism Menopause Changes in Energy Levels Memory Increase risk for Heart Disease Decrease In Bone Health Weight Gain, Urinary & Other Complications Fat Shift to Abdomen
For example: women’s waist size measure more than 35”she is more likely to develop heart disease, high blood pressure and diabetes
Causes Use of menstrual control pills Use of birth control pills Overuse of cosmetics Over use of antibiotics Non organic animal products Lack of exercise Obesity Stress
Preventive Nutrition is defined as dietary practices directed towards reducing diseases & promoting health & well being.
Eat Unrefined Carbohydrates instead of refined food Avoid trans fats & saturated fats, include omega 3 & mono
saturated foods Antioxidant rich foods Include hormone-balancing phytoestrogens in diet Avoid or reduce your intake of caffeine. Reduce or eliminate alcohol
Functional foods Omega 3 foods: Flaxseeds, salmon Detoxifying effect: cabbage, tomatoes, pineapple, green &
black tea Hyperglycemia : Fenugreek ß-glucan and phytochemicals: Oats Antibacterial effect: Garlic, Cinnamon Antioxidant effect: β carotene, vitamins – C,D & Iron,
zinc foods Soy based foods
Human soya consumption
Questions about consumption Coronary heart disease
(inhibited LDL oxidation
Frequency of soya consumption? Osteoporosis (↑sed bone
density ,↓sed osteoclast ) Amount of soya consumption? Isoflavone content of soya? Cancer (inhibited initiation,
proliferation,angiogenesis
Menopause
(reduces symptoms)
Objective
Daily dose
Lowering cholesterol 25 – 50gms of soya protein
Cancer prevention
20-40gms of soya protein
Hot flashes (menopausal symptoms)
45 gms of soya flour/ day or 80-160mg of isoflavones
Osteoporosis, post – menopausal women
40gms of soya protein/day containing 90mg isoflavones for six months hada +ve effect on bone density
Daily amount of Soya Isoflavones studied to prevent a range of diseases
Weight management Increase intake of unrefined foods Increases intake of whole grains Avoid trans fats, saturated fats and use of omega 3 Include fresh fruits and vegetables daily Include functional foods daily Drink plenty of fluids & avoid alcoholic, caffeine
beverages. Dieting: Not to cut food try to Burn fat & calories to
maintain good health & normal weight
A balanced Food pyramid
Be Physically Active
Intentional exercise Walking Running Cycling Swimming
Active lifestyle Take the stairs Walk to work Sit less, move more
THANK YOU