If you missed the latest educational event “Forty, Fifty, and…Fabulous: Navigating A Smooth Transition”, here are the highlights from the Women’s Center at FMH Crestwood.
Dr. Efe Akhigbe discussed Menopause:
- Average age is 51
- Influenced by family history, genetic disorders, environment, and surgical removal of uterus and/or ovaries
- Signs and Symptoms
- Menstrual cycle becomes irregular
- Weak bones, lower fertility, decrease in sex drive
- Hot flashes, night sweats, sleep disturbance
- Vaginal dryness, frequent UTI, mood swings
- Anxiety, difficulty concentrating
- There is complementary and alternative therapy for menopause as well as hormonal and non-hormonal treatments. It’s very important to seek a healthcare provider with the expertise in assisting with an individualized plan of care.
Neeti Bhargava M.D. discussed Osteoporosis:
- Osteoporosis is a disease of the bones which occurs when too much bone is lost and too little bone is being produced. This process results in the weakening of bones and they can break from minor trauma.
- It is often known as a silent disease because the first signs of it may be when a fracture occurs, especially after the age of 50.
- Risk factors may include any of the following:
- being over the age of 50, female gender, smoking
- excessive alcohol intake, broken bones or height loss
- insufficient intake of Calcium and Vitamin D
- family history, side effects of certain medications
- Treatment options in order to prevent, slow, or stop the progression of bone loss may include an adequate intake of Calcium (1200mg/day) and Vitamin D (800 units/day), medications to either slow or stop bone loss, or rebuild bone, and weight bearing exercises such as walking, jogging, tennis, and dancing.
Emily Spear, Registered Dietitian discussed nutrition for forty and beyond:
- A decrease in estrogen increases the rate at which women store visceral fat (the fat that surrounds organs in the abdomen) leading to weight gain.
- But don’t forget, many women over 40 suffer from STDs (Sitting To Death Disease) which we have control over.
- 30-60 minutes of exercise per day is recommended to maintain or prevent weight gain.
- Calcium 1,200mg per day (take no more than 500-600mg at one time)
- Vitamin D (600-800 IU per day is the RDA)
- Protein should be evenly distributed throughout the day and most women require 50-70g/day.
- Fluctuations in ovarian hormones can cause bloating, sluggish intestines and GI distress
- If you become lactose intolerant try lactose free milk, cottage cheese, and yogurt to meet calcium needs
- Talk to your physician about your symptoms. While hormones may be to blame you want to be cleared of other conditions.
Top 5 Nutrition Myths
- Nutrition not one size fits all
- No magic pills
- Eat mostly plants and “garnish” with animal foods
- Reduce junk and don’t treat your stomach like a waste basket
- 90% of the time follow the rules, special occasions are allowed, enjoy and savor your food
Top 10 Best Foods
- Sweet Potatoes
- Unsweetened Greek yogurt
- Wild Salmon
- Crisp breads
- Garbanzo Beans
- Butternut Squash
- Leafy Greens
If you desire further educational information or require assistance in finding a healthcare provider to meet your individual needs, please contact the Women’s Health Navigator at 240-215-1447 or email firstname.lastname@example.org