golden guidelines for women health
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Golden guidelines for women health
Kusuma Neela Bolla M.Sc, M.B.A
Dept. Appiled Nutrition
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Life Span Development
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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)
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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
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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
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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
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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
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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
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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)
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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
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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
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A balanced Food pyramid
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Be Physically Active
Intentional exercise Walking Running Cycling Swimming
Active lifestyle Take the stairs Walk to work Sit less, move more
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THANK YOU