Chapter 6:
Good Nutrition And Good Health

Taking Care of Your Body

The most precious gift a woman can give herself is to look after her own health and well-being, no matter what her age. This is particularly true when she begins her journey through menopause.

I believe it does not matter what wealth we have in our life if we do not have our health to enjoy it!

Once a woman has reached menopause, her body is producing much less of the hormones estrogen, progesterone and testosterone. As a result, her bones can become more brittle and her muscles weaker. Women at this stage are now at a much greater risk of developing osteoporosis as well as other medical conditions and diseases.

As we age, we require different amounts of nutrients to keep us fit and healthy. We also need to perform some form of physical activity for at least thirty minutes every day. The exercise does not have to be strenuous; it can be as simple as going for a thirty-minute walk. This is only two percent of your day!

As always, be sure to inform your health care provider if you begin any weight loss program, or start taking any new medications or supplements.

Excess Weight

We know that being overweight is bad for our health, but many women don’t realize just how serious the problem can be. Thirty percent of women between the ages of fifty and fifty-nine are not only overweight, they are obese. These are alarming figures.

According to estimates, women who are overweight live an average of five years less than women of normal weight. Carrying excess weight not only increases the risk of heart disease, diabetes and certain cancers, it is also associated with fatigue, decreased self-esteem, poor mental and physical performance, mood swings and depression.

Nobody sets out to be overweight, but there are many different factors that contribute to weight gain.

It is much harder for a woman to lose excess weight as she becomes older. One reason for this is because the metabolic rate slows down. The body can’t burn off those excess calories the way it could when we were younger.

Some medical conditions can lead to weight gain, or a woman may overeat as a way to try to cope with worry or depression. This can lead to an unhealthy cycle, in which she eats because she is unhappy with herself and how she looks. A woman may also simply like to eat, and not realize how many calories are in the foods she is choosing.

If you want to lose weight and are not sure where to start, ask your health care provider for some advice. There are many different programs and groups available to help you lose weight safely.

The Benefits of Exercise

Performing daily exercise can result in a thirty percent lower risk of early death. Regular exercise can help prevent or manage a wide range of health problems, including stroke, metabolic syndrome, type 2 diabetes, arthritis and certain types of cancer.

Exercise reduces the artery-clogging LDL cholesterol and also reduces blood pressure, relieving stress on the heart.

Physical activity stimulates various brain chemicals that can leave you feeling happier and more relaxed. Research shows that physical activity can boost self-esteem, mood, energy and sleep quality, as well as reduce the risk of stress, depression, dementia and Alzheimer’s disease.

Exercise is also known to boost libido.

Statistics show that only one in ten women who were performing some form of exercising during their menopause years experienced hot flashes. For women who did not exercise at all, the rate was one in four.

If you do not feel comfortable exercising in public, you can choose from an array of exercise DVDs and CDs that will guide you in the privacy of your own home. If you want to start slow, start with fifteen minutes a day and build up. Day by day, you will get stronger and eventually reach your goal.

For extra motivation to exercise, invite a friend who also wants to keep fit or lose weight to exercise with you. You could even advertise in the local newspaper or women’s health clinics. Many women don’t have the confidence to exercise in public. You will be surprised at just how many other women are also looking for support and motivation.

When you perform an exercise in a group, remember that you are exercising for yourself. Do not try and keep up with anyone else. Everyone will be at a different level of fitness. If you have not exercised before, or not exercised for a long time, be sure to start slowly. Otherwise, you could injure yourself.

Some Suggestions for Exercise

• Walking
• Power walking
• Running
• Cycling
• Swimming
• Squash
• Badminton
• Ballroom dancing
• Golfing
• Going to the gym
• Practicing Yoga
• Exercising along with videos on the internet
• Exercising along with a DVD or CD

Team and Group Exercises

• Aerobics classes
• Water aerobics
• Tennis
• Volleyball
• Walking groups
• Running groups

Important Nutrients

Water

Water is vital to the body’s functioning. Most doctors recommend drinking at least eight glasses of water every day, especially if you are exercising or performing some form of sport. Some women do not enjoy drinking water because they think the taste is so plain, but just adding fresh lemon can make the taste more refreshing. Carry a bottle of water around with you during the day, have a glass at the dinner table and keep a glass by your bed. You will be surprised how easily you will drink the eight glasses.

Health Benefits of Drinking Water

Maintains the balance of body fluids

• Promotes weight loss
• Prevents dehydration
• Energizes muscles
• Helps skin complexion
• Maintains normal bowel function
• Increases energy
• Boosts the immune system
• Flushes out toxins
• Relieves fatigue
• Improves brain function
• Assists in digestion
• Reduces cancer risk
• Encourages healthy kidneys

For more information on the benefits of water, visit www.benefitsofdrinkingwater.org

Calcium

Calcium is an essential part of bone and teeth health, and so is crucial in helping in the prevention of osteoporosis. When a woman reaches menopause, her ovaries begin producing less estrogen, and as a result, the body’s absorption of calcium declines. If she does not replace the calcium as her body uses it up, her body will begin to take it from her bones, causing the bones to lose mass and become much thinner. This puts her at greater risk of bone fractures. Calcium is also required for healthy blood, muscle, to create the fluid between cells, and also helps prevent certain cancers.

Women generally require 1000 mgs of calcium daily, but women who have reached menopause should be consuming 1500 mgs. However, women taking Hormone Replacement Therapy (HRT) will still require only 1000 mgs. Studies have shown that HRT can actually help to prevent bone loss.

Calcium is best absorbed when taken with food. The body absorbs calcium carbonate supplement most easily, and this type of supplement will not cause discomfort. It is recommended women whose bodies have problems making enough stomach acid should take a calcium citrate supplement.

For the body to absorb adequate calcium, you also need to take vitamin D. Milk is a major source of calcium as well as vitamin D, potassium, magnesium, and vitamin A.

Foods that Contain Calcium

• Milk
• Cheese
• Yogurt
• Brazil nuts
• Bread
• Green leafy vegetables
• Salmon
• Papaya
• Celery

As you can see, there are many different varieties of food that contain calcium—not just dairy products.

Side Effects of Too Much Calcium

• Nausea or vomiting
• Decreased appetite
• Constipation
• Dry mouth or increased thirst
• Urinating more than usual

Vitamin D

Vitamin D plays an important role in maintaining proper bone structure because it is essential to the body’s effective absorption of calcium and phosphorous. Vitamin D also helps with autoimmune problems and the prevention of certain cancers. Women with a mood disorder can benefit from an intake of vitamin D3 as well.

Our bodies naturally create vitamin D from sunlight, so make sure you get out in the sun daily for small periods of time.

Foods that Contain Vitamin D

• Fatty fish
• Cheese
• Eggs
• Soya
• Milk
• Butter
• Fortified cereals
• Certain mushrooms

It is recommended women’s daily dose of vitamin D is 600 IU (international units)

Side Effects of Too Much Vitamin D

• Kidney problems
• Abdominal pain
• Constipation

Magnesium

Magnesium is required for proper functioning of the muscles and nervous system, and ensures the efficient distribution of energy stores throughout the body. If a woman’s body does not have enough magnesium, she is at a greater risk of fatigue. Her muscles may become weak and she may get anxiety attacks.

In postmenopausal women, low magnesium levels lead to higher oxygen use and higher heart rates during exercise. Magnesium is also required for proper transfer of potassium and sodium through our cells.

The recommended daily allowance of magnesium is between 270 mgs to 340 mgs.

Do not exceed more than the recommended daily allowance of magnesium, as this can increase the chances of developing kidney problems.

Foods that Contain Magnesium

• Nuts
• Beans
• Cereal grains
• Fish
• Dairy products
• Bananas
• Dark chocolate
• Green leafy vegetables
• Avocados
• Coconuts

Side Effects of Too Much Magnesium

• Nausea
• Cramps
• Diarrhea
• Kidney problems

Protein

Protein provides the body with energy and is important to maintaining healthy muscles. Research suggests that individuals performing endurance activities require more protein in order to repair the muscles broken down during workouts. The amount of protein a woman needs can vary according to how much physical activity she performs.

Protein also dulls hunger and can help prevent obesity, diabetes and heart disease.

The recommended daily allowance of protein for women is 46 gms. However, women who perform daily exercise may require a higher amount.

Foods that Contain Protein

• Lean red meat
• Pork
• Salmon
• Tuna
• Some vegetables
• Variety of beans
• Eggs
• Dairy products
• Milk
• Variety of cheeses
• Variety of nuts
• Skinless chicken

Side Effects of Too Much Protein

• Dehydration
• Weight gain
• Reduced liver and brain function
• High cholesterol

Fiber

Fiber is beneficial for the digestive system and the bowel. It can also help maintain a healthy blood cholesterol level and a healthy weight. Fiber becomes even more important as we grow older, because the digestive system slows down as we age. Lack of fiber in the body can cause constipation, irritable bowel syndrome, diverticulitis, heart disease and diabetes, and has even been linked to some cancers.

The daily intake of fiber depends upon the amount of calories being consumed. For example, a woman consuming 2000 calories a day will require 24 grams of fiber. If you have not had much fiber in your diet, you should gradually introduce it and increase the amount slowly. This will give the natural bacteria in the digestive system time to adapt to the new fiber intake.

Some Foods that Contain Fiber

• Vegetables
• Nuts (almonds, pistachios and pecans)
• Fruits
• Raspberries
• Blackberries
• Prunes
• Cereals
• Rice
• Pasta
• Whole grain bread
• Whole grain cereals
• Oats
• Bran
• Wheat
• Corn
• Sunflower seeds

Side Effects of Too Much Fiber

• Nausea
• Stomach pain
• Diarrhea
• Excess gas and bloating

Iron

Lack of iron reduces the body’s ability to make hemoglobin, which transports oxygen throughout the body, and can cause anemia. A woman who does not receive the proper amounts of iron can become tired and lethargic, experience lack of concentration, and become dizzy and short of breath. If you think you are anemic, your doctor can let you know by measuring how much hemoglobin you have in your blood.

Consuming vitamin C and A helps with the absorption of iron.

The recommended daily amount of iron varies with age. Women between thirty and fifty need 18 mgs, while women over fifty will only need 8 mgs.

Some Foods that Contain Iron

• Lean meats
• Red meats
• Poultry
• Fish
• Eggs
• Leafy green vegetables
• Nuts
• Enriched grains

Side effects of Too Much Iron

• Nausea
• Diarrhea
• Black stools
• Vomiting blood
• Metallic taste in the mouth
• Stomach pain
• Fever
• Headache

Zinc

Zinc is an essential part of healthy cell growth and a strong immune system, and also contributes to the health of our nails, skin and hair. Impaired vision has also been linked to a zinc deficiency.

Women require 8 mgs of zinc daily, and more than 40 mgs daily can be toxic.

Some Foods that Contain Zinc

• Shellfish
• Liver
• Meats
• Chickpeas
• Kidney beans
• Almonds
• Yogurt
• Milk
• Cheese

Side Effects of Too Much Zinc

• Nausea
• Vomiting
• Cramps
• Diarrhea

Foods and Drinks to Avoid

Diets high in saturated fat, salt (sodium) and sugar can lead to weight gain and increase the risk of obesity.

Saturated fats

Saturated fats have more calories than carbohydrates and protein, so intake of these fats should be kept at a minimum.

• Foods that contain saturated fats are:
• Processed food
• Pre-packaged foods
• Smoked foods, such as smoked ham, bacon and smoked fish
• Butter
• Whipped cream
• Dark chocolate

Salt

Salt increases the risk of high blood pressure, which puts you at increased risk of health problems such as heart disease and stroke especially as we get older. Sodium is often added to many foods to enhance the taste, and many people are not aware of the amount of salt they are consuming. You should keep the intake of foods high in salt to a minimum.

The following foods are almost always high in salt:

• Bacon
• Cheese
• Gravy granules
• Ham
• Olives
• Pickles
• Salami
• Salted and dry roasted nuts
• Smoked meat and fish
• Stock cubes
• Soy sauce

Sugar

It is no secret that consuming too much sugar can make us gain weight. If we take in more sugar than our body needs, the sugar will be converted to triglyceride, a type of fat that is stored around the waist, hips and thighs.

Eating too much sugar can also seriously compromise the ability of the immune system to fight infections from viruses and bacteria. Healthy volunteers, who consumed sugar in the form of table sugar, honey or unsweetened orange juice found their immune systems depressed by about fifty percent for up to five hours.

Constantly eating too much sugar can also result in elevated insulin levels. High insulin levels are associated with an increased risk of some cancers, heart diseases, polycystic ovarian syndrome and even acne.

Foods and Drinks that contain sugar are:

• Cakes and pies
• Spreads, jams and preserves
• Boxed cereals
• Sauces, ketchup, syrups and salad dressings
• Canned beans
• Fizzy drinks
• Alcohol
• Fruit juices

Be informed! Reading the details on food labels will help you become educated on nutrition and what you are putting into your body.

Setting Goals

When you first start a new health program, make sure you set realistic goals for yourself. Set both long-term and short-term goals, and write them down. Review them each morning and every night to keep them on your mind and to keep track of your progress. You will see that, if you stay focused on the short-term goals, they will lead to your long-term goals.

Being fit and healthy is not an overnight fix. It is going to take time, but the effort will be worth it. Look at it this way: if just one year ago you had started a new healthy lifestyle, how much better would you feel and look today?

If there is a gym or recreation center in the area you live, check to see what exercise classes they offer that appeal to you. Beginning to exercise with a group can be a great help in losing weight and getting in shape. You will start to meet new people who are in the same frame of mind, and you will become more motivated by being in the same environment as these people.

As you begin to see yourself achieving your health goals, you will become more motivated to carry on and self-confident not only in your appearance, but also in many other areas of your life. We are given one body in this life, and we should look after it and treasure it.

Do It the Right Way

There are ways to lose your excess weight quickly, but I would not recommend that you do that. In most cases, women end up just putting it all back on later, and become disappointed and depressed.

Our bodies need a combination of the right nutrients and the right exercise to be healthy, and doing one without the other will only end in disappointment. A good balance of both is required.

Sleep

As mentioned in Chapter 2, lack of sleep can actually put you at risk of putting on weight. It is vital for our health to have at least seven and a half to eight hours of sleep every night. You may be able to function for a while with less sleep, but eventually the lack of sleep will catch up with you and your body will become run down, and eventually you may have serious health issues.

Getting Support

If you have decided to try to lose weight, consult with your health care practitioner. They will able to advise you and provide ongoing support. Inform your family and friends of your goals, and let them know you would appreciate their support and encouragement. Working with a health nutritionist can also help you learn healthy eating habits.

Here’s to your health success!