menopause symptom : Healthy Living Choices
Hormone replacement therapy's risks and side effects have made many women reluctant to take hormones. Research has shown that as many as 20 percent of women who start on combined hormone therapy stop within nine months because of cancer risks or the intermittent bleeding it often causes. In a 1997 survey by the North American Menopause Society, at least 70 percent of respondents said they used vitamins, diet, exercise, or weight control as an alternative to hormones. While healthy living choices won't cure the more severe symptoms of declining estrogen levels, such as hot flashes, they will boost your overall physical health and improve mood.
Diet
A nutritious diet can help prevent obesity, heart disease, diabetes, osteoporosis, and some forms of cancer. The emphasis is on fresh fruits and vegetables -- get at least five servings per day -- and six daily servings of whole grain products.
Fat
Federal health recommendations suggest limiting total fat intake to less than 30 percent of calories and saturated fat to less than 10 percent of calories. But Harvard nutrition experts say the best scientific evidence, including data from the Nurses' Health Study, shows that what's important is not how much total fat you eat but what kind of fat. Steer clear of saturated fats in meats and dairy products as much as possible. Avoid trans fatty acids (partially hydrogenated oils) found in stick margarine, vegetable shortening, and many commercially prepared baked goods. Instead, substitute lower-fat dairy products and vegetable oils. Choose polyunsaturated fats (liquid vegetable oil, fatty fish, soybean oil) and monounsaturated fats (olive oil, canola oil). Read food labels and avoid foods with partially hydrogenated oils in the ingredients list.
The good news is that fatty snacks such as nuts and seeds are healthful because they contain polyunsaturated fats -- so long as you don't eat so much that you gain weight. You can also choose whole grain bread, pasta, and rice rather than white bread, pasta, and rice.
Calories
The message here is to balance your calorie intake with your energy output. In other words, try not to eat more calories than you burn each day. Obesity is an epidemic in the United States and other industrialized countries largely due to sedentary lifestyles and the wide availability of high-calorie convenience foods in large portions. Excess weight is linked to higher rates of heart disease, breast cancer, diabetes, and arthritis.
It's a good idea to figure out how many calories you need to maintain your current weight. Then determine whether your current weight is within a healthy range, using the Body Mass Index chart in the next section.
menopause symptom
© Copyright 2006, Meredith Corporation. All Rights Reserved
Diet
A nutritious diet can help prevent obesity, heart disease, diabetes, osteoporosis, and some forms of cancer. The emphasis is on fresh fruits and vegetables -- get at least five servings per day -- and six daily servings of whole grain products.
Fat
Federal health recommendations suggest limiting total fat intake to less than 30 percent of calories and saturated fat to less than 10 percent of calories. But Harvard nutrition experts say the best scientific evidence, including data from the Nurses' Health Study, shows that what's important is not how much total fat you eat but what kind of fat. Steer clear of saturated fats in meats and dairy products as much as possible. Avoid trans fatty acids (partially hydrogenated oils) found in stick margarine, vegetable shortening, and many commercially prepared baked goods. Instead, substitute lower-fat dairy products and vegetable oils. Choose polyunsaturated fats (liquid vegetable oil, fatty fish, soybean oil) and monounsaturated fats (olive oil, canola oil). Read food labels and avoid foods with partially hydrogenated oils in the ingredients list.
The good news is that fatty snacks such as nuts and seeds are healthful because they contain polyunsaturated fats -- so long as you don't eat so much that you gain weight. You can also choose whole grain bread, pasta, and rice rather than white bread, pasta, and rice.
Calories
The message here is to balance your calorie intake with your energy output. In other words, try not to eat more calories than you burn each day. Obesity is an epidemic in the United States and other industrialized countries largely due to sedentary lifestyles and the wide availability of high-calorie convenience foods in large portions. Excess weight is linked to higher rates of heart disease, breast cancer, diabetes, and arthritis.
It's a good idea to figure out how many calories you need to maintain your current weight. Then determine whether your current weight is within a healthy range, using the Body Mass Index chart in the next section.
menopause symptom
© Copyright 2006, Meredith Corporation. All Rights Reserved
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