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Menopause and healthy eating

2 questions
Q: I am a 50 year old female, I play hockey 3 times a week..I have been getting hot flashs for the last couple of years...I think I am eating right...my question is: I would like to get down to 125 lbs right now am am stuck at 130...also I exercise every morning about a half hour on a elliptical and weights, low key,...also I smoke about a pack a week, and consome about 12 beer during the weekend... - dorthy
A: Menopause or perimenopause (the time around menopause) brings changes in women's bodies, many of which can be greatly impacted by adopting a healthier lifestyle. This begins with a good diet and regular physical activity, which ultimately results in your body finding its healthy weight. To see if there is anything else you might be able to improve upon in these areas try "My Healthy Weight Assessment" on this website.

Another important consideration is to limit alcohol intake to no more than one drink a day. This can help with weight management, hot flashes and decrease your risk of chronic diseases such as breast cancer. Drinking alcoholic beverages can bring on a hot flash, interrupt sleep and affect mood. In addition, alcohol adds extra calories with little nutritional value. One drink (5 ounces of wine, 12 ounces of beer, 10 ounces of wine cooler or 1.5 ounces of liquor) is approximately 150 calories. That means your 12 beers are costing you an extra 1800 calories every week! If you stopped drinking you could lose about 1 pound of body weight in two weeks, without making any other changes to your diet or activity.

Another important point to remember is that once women hit menopause their risk of developing heart disease increases four-fold and smoking triples this risk! Among women smoking is the primary preventable risk factor for heart disease. If you were thinking of quitting, now is the time.

Nicole Springle, RD


Q: I turn 45 this year. My period stoped for 3 months and then came back last month. What should I do at this age? Eat, drink differently? - Joanna
A: The best thing to do is to speak with your physician about your stage of menopause. In the meantime, I’m happy to give you some nutrition advice. Make healthy eating and active living your goal because this is the very best thing you can do to keep your body healthy. A great place to assess your eating and activity habits is at "My Healthy Weight Assessment" on this website. When you get feedback on your eating habits and activity level you will be able to set goals that work for you. Getting enough rest and relaxation is an important goal for you at this stage in life and be sure that you are getting enough calcium in your daily diet. Plan on two servings of dairy products every day. This is easy if you have a glass of milk with lunch or dinner and enjoy yogurt and cheese often. Reflect on what is important to you and be good to yourself.
Lois Ferguson


 
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