LONG TERM HEALTH RISKS WOMEN IN MENOPAUSE CAN FACE AND NUTRITIONINTERVENTION.

Gabriela Gonzalez

Menopause

What is it? Marks the stage when a woman’s period ends Average age is 51 Ovaries stop producing estrogen and progesterone

Stages of Menopause

Pre-menopause: a stage of life when women are far from menopause

Perimenopause: aka “transition stage”, about age 45, where we experience hot flashes, changes in monthly cycles, mood changes, sleep problems, vaginal and bladder problems and lastly a drop in our estrogen and progesterone levels. *Varies by person

We are in perimenopause for a few years, until we have not had a menstrual cycle for 1 year

Stages of Menopause cont’d

After this one year mark we are considered to be in:

Post-menopause: this lasts for the rest of our lives There are also cases where menopause can be

induced, known as “premature menopause” or “early menopause”

Premature/Early Menopause

Causes:

1. Chemotherapy

2. Bilateral oophorectomy- surgical removal of ovaries

3. Hysterectomy- surgical removal of uterus

4. Excessive smoking and drinking

Causes cont’d

Natural causes:

1. Chromosome defects: Turner’s syndrome

2. Genetics

3. Autoimmune diseases: rheumatoid arthritis and thyroid disease

Why is this important?

The effects of early menopause may put women at an even higher risk for health problems than women experiencing normal menopause

What are the risks?

1. Atherosclerosis

2. Osteoporosis

Osteoporosis

Condition where bones weaken and are prone to easy breakage.

Decrease in bone mass First indicator: broken bone after a twist or strain How is this related to menopause?

Estrogen helps build new bones Remember: menopause causes estrogen levels (and

progesterone) to drop. No estrogen= no bone production This leads to women in menopause at a higher risk

for developing osteoporosis

Preventative action

Increase calcium absorption NIA states that:

“young women should build as much bone density as possible by age 30, after that age, some people may begin to lose bone strength.” Increase Vitamin D consumption- helps body better

absorb calcium Stop smoking and drinking

Exercise

Weight-bearing exercise: walking or running Strengthening and balance exercises- avoid falls

Calcium-rich foods

Which foods are high in calcium?

Calcium-rich foods

Milk: aim for low fat Dairy products Dark-green veggies: spinach, kale, turnip greens Calcium-fortified foods: orange juice, bread, and

cereals. Supplements-consult with doctor

Recommended Values

NIA states that National Academy of Sciences (2010) recommends:

Calcium-1200 mg but no more than 2000 mg

Vitamin D

What are vitamin D sources?

Vitamin D Sources

Sunlight: 5-30 min twice a week Eggs Fish:

1. Swordfish

2. Trout

3. Tuna

4. Salmon Fortified foods- milk Supplements- consult with doctor

Recommended Values

NIA states that National Academy of Sciences (2010) recommends:

Vitamin D-

women ages 51-70: 600 IU, but no more than 4000 IU

women 70+: 800 IU, but no more than 4000 IU

Atherosclerosis

The hardening and narrowing of arteries Cause of thickening is plaque that forms and

accumulates in arteries Obstructed blood flow to heart= heart attack Obstructed blood flow to brain= stroke Limited blood flow to legs= pain and fatigue,

condition called “intermittent claudication” Most common cause of aneurysm- abnormal

dilation of a blood vessel

How is this related to menopause?

women in menopause are prone to developing cardiovascular diseases like atherosclerosis because “the reduction in estrogen levels has unfavorable effects on lipoprotein levels and arterial function.”

NIA states that women are killed by heart disease 11X more than breast cancer

Preventative Action

Modify diet Regularly check:

1. blood pressure

2. blood sugar

3. blood cholesterol

NIA: LDL levels, total cholesterol, triglyceride levels may

increase HDL levels may decrease

Heart Healthy Foods

What are heart healthy foods?

Heart Healthy Foods and Choices

Similar to those of osteoporosis Fruits Veggies Whole grain foods Stop smoking and drinking Exercise more

Livestrong Foundation “Top 10 Foods for Preventing Heart Disease

1. Fish

2. Lean meats

3. Poultry

4. Grains

5. Nuts and seeds

6. Veggies

7. Fruit

8. Legumes

9. Oils

10. Dairy

Fish: salmon, trout, tuna, sardines, herring, mackerel

Nuts and seeds: almonds, walnuts, flaxseeds Legumes: pinto beans, black beans, chickpeas,

lentil, kidney beans. Soy products Oils: unsaturated oils like olive oil, canola oil,

flaxseed oil

THANK YOU!