Acıbadem Ataşehir Hospital Gynecology and Obstetrics Specialist Dr. Özge Kaymaz Yılmaz explained the rules to be considered during menopause; made important recommendations and warnings.
In the treatment of menopause, as a pharmacological method, hormone replacement method can be applied to replace the decreased estrogen and progesterone. In particular, the treatment greatly prevents or alleviates hot flashes, sleep disorders, vaginal dryness, urinary tract diseases and psychological distress. It also reduces the risk of osteoporosis-related bone fractures, cardiovascular diseases, cognitive dysfunctions associated with age, and large intestine diseases. Dr. Özge Kaymaz Yılmaz pointed out that the use of hormones in the first few years after menopause practically does not increase the risk of breast cancer, and said, “In addition, 5 years after stopping hormone use, the risk associated with this treatment ends. Since the follow-up of women who are treated with hormone replacement therapy is done more regularly, the chance of early diagnosis is higher. However, it is absolutely necessary to stay under the supervision of a physician for the hormonal and supportive supplements used during the treatment process.
It is very important to have regular health checks during menopause. Saying that not interrupting your routine check-ups against diseases such as osteoporosis, breast and uterine cancer, and cardiovascular diseases provides the opportunity for early diagnosis and treatment. Özge Kaymaz Yılmaz said, “Adequate and balanced nutrition helps your immune system stay strong, prevents excess weight gain during menopause, and helps the musculoskeletal system survive this period without damage. In addition, if you are 50 years old, due to the slowing of the metabolic rate in the body, you need to take about 30-200 calories less energy per day than a 250-year-old woman for weight control.
Gynecology and Obstetrics Specialist Dr. Özge Kaymaz Yılmaz explained the eating habits that you should pay attention to during menopause as follows:
Consume high-fiber foods: Changes in the digestive system experienced in menopause can lead to an increase in complaints such as constipation, hemorrhoids, reflux and gallstones. High-fiber foods provide benefits by regulating bowel movements and absorption. Do not miss barley, rye, brown rice, truffles, quinoa, as well as fruits such as apples and pears, and vegetables such as broccoli, carrots, spinach and brussels sprouts.
Healthy fats are important: Omega 3 fatty acids increase the absorption of calcium from the intestines and ensure that calcium is deposited in the bone, as well as keeping all cell membranes healthy and young. Make a habit of consuming fish such as mackerel, salmon anchovies, and flaxseed and chia seeds regularly.
Do not skip protein: You need to take 1-1,2 grams of protein a day to prevent or delay the decrease in bone strength and muscle mass. Take care to consume meat products, legumes, eggs and dairy products regularly.
4-5 servings of vegetables and fruits a day are a must: Consuming vegetables and fruits regularly is much more important during menopause due to the rich vitamins and minerals they contain. Do not forget to eat 4-5 servings of fruits and vegetables every day.
Calcium is very important: Regularly consume milk, yogurt, cheese, calcium-enriched bread or cereals, green leafy vegetables such as parsley and cabbage against osteoporosis.
Regular sports and exercise provide many important benefits during menopause. Saying that while protecting from weight gain, it also prevents the progression of osteoporosis (bone resorption), Dr. Özge Kaymaz Yılmaz said, “At the same time, it helps to regulate the sleep routine, positively changes the cardiovascular system and blood pressure, and alleviates hot flashes. In addition, it also helps to feel better psychologically. If you do not have a significant health problem; It is recommended that you do at least 150 minutes of aerobic activity per week, such as walking, jogging, cycling, swimming or water exercises. In addition, stretching and balance exercises increase muscle strength and flexibility. Adequate intake of vitamin D is of great importance against the risk of osteoporosis. Get into the habit of going out in the sun for 15-20 minutes when the sun's rays are perpendicular to the earth. Fatty fish, eggs, red meat, and vitamin D-enriched cereals will also benefit.” he said.
Cigarette and alcohol, which seriously threaten our health, also increase the complaints of hot flashes during menopause, Dr. Özge Kaymaz Yılmaz concluded her words by saying:
“With the decrease in bladder capacity in menopause, frequent urination can be experienced. In addition, your fluid intake should not be more than 2 liters in order to prevent urinary incontinence, which develops as the urogenital region becomes drier, thinner and less elastic due to the decrease in estrogen affecting the collagen tissue. Another important point you should pay attention to during the menopause period is not to resort to herbal supplements haphazardly. Never use dietary supplements such as red clover, dong quai (angelica sinensis), evening primrose and wild yam (diascorea) without consulting your physician due to insufficient scientific evidence and the risks of side effects.”
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