Transcript Perimenopausal Nutrition.

THE SKINNY ON…
PERIMENOPAUSAL
NUTRITION.
Kristie L. Finnan, RD, LDN
Registered Dietitian, Licensed Nutritionist,
Creative Director at KLF Nutrition
www.KristieFinnan.com www.DivaDietitian.com
Twitter: @KristieFinnan & @DivaDietitian
WHAT IS A REGISTERED
DIETITIAN?
A Registerd Dietitian (RD) is a Pa State licensed food and nutrition
expert.
• Separates facts from fads
• Have Minimum of a Bachelors of Science in Nutrition from
accredited Universities, 50% have Masters Degrees
• Perform a supervised internship- hands on experience working in
a variety of medical and wellness settings
• Must Pass an extensive exam.
• Must Earn Professional education credits to maintain their license.
• Develop a personalized nutrigtion plan for you and your family.
• Can work with other healthcare providers and accept insurance.
What is Perimenopause?
Why Nutrition Matters
Nutrient Needs
Maintaining your weight
WHAT IS PERIMENOPAUSE?
Perimenopause (AKA Pre-Menopause)
When a woman transitions from having regular
menstrual periods to ending menstruation.
Can last from 2-10 years, Average age of menopause
51
Menopause: No visits from “Aunt Flo” for 12 months
Ovaries stop functioning
WHAT IS PERIMENOPAUSE?
Symptoms can include:
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Irregular periods
hot flashes
sleep problems
mood swings
Changes in your skin
WHY NUTRITION MATTERS?
Increased Risk of
• Osteoporosis
• Heart Disease
• Memory Loss
• Weight Gain
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NUTRIENT NEEDS
To Prevent Osteoporosis:
Perimenopause: 1000 mg/day
Menopause: 1200 mg/day
• Dairy products, orange juice, soy milk & other
calcium fortified foods
• Kale, Spinach, Tofu, Salmon,
• Too much Calcium is NOT cool- can lead to
side effects such as kidney problems. Keep it
under 2500 mg.
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NUTRIENT NEEDS
To Prevent Osteoporosis:
• Vitamin D: Synthesized by the sun, fish,
sardines, Vit D fortified drinks such as milk,
soy milk
• Some physicians recommend 400 IU/day
• Weight bearing exercise- helps maintain bone
mass
• Get rid of the soda (diet too!) Research is
linking soda intake to decreased bone density.
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NUTRIENT NEEDS
To Prevent Heart Disease: Low-fat/Healthy Fat
Avoid Trans-fats, fats solid at room temperature- use instead
olive oil, canola.
Omega-3 Fatty Acids
• Flaxseed: Oil. Ground Flax
• Salmon
• Fish Oil
• Nuts- Walnuts
• Fresh Basil
• Cloves
• Broccoli
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OMEGA-3 FATTY ACIDS
• Can not be produced in the body- must be obtained
through the diet or supplements
• 1.1 g/day for women, 1.6 g/day for Men
Evidence/Research suggests:
• Reduce inflammation (Arthritis) and lower risk of:
Cancer (notably breast)
• Support brain function and protect the health of
neurotransmitters in the brain.
• May help reduce postmenopausal depression
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NUTRITION FOR PERIMENOPAUSAL SYMPTOMS
Hot Flashes:
• Soy (Isoflavones) offer women a source of
estrogen, which may help relieve hot flashes.
Some research shows 40-80 mg {Soy beans, tempeh,
tofu) will decrease symptoms.
Sleep:
• Small serving of CHO rich food before bed can help
facilitate sleep, warm milk- provides brain with
tryptophan
• Regular exercise & Yoga.
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NUTRITION FOR PERIMENOPAUSAL SYMPTOMS
Mood:
Omega- 3 fatty acids- play big role in the brain and warding
off depression
Folic Acid- leafy greens, lentils, sunflower seeds, soybeans
Combine high-quality carbohydrates with lean protein.
Avoid refined Carbohydrates & concentrated sources of
sugars- fruit juices, candies can cause spike in sugar levels
as well as ”white”breads- stick with whole grains- higher in
fiber
Eat every 4-5 hours to avoid dip in blood sugars
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NUTRITION FOR PERIMENOPAUSAL SYMPTOMS
Skin:
• Vitamin C- collagen production: Oranges, Grapefruit,
strawberries, pineapple, lemons, cantaloupe, cauliflower,
cabbage, rasberries, watermelon.
• Vitamin E- protects cell membranes, guards against UV
damage: Almonds, sunflower seeds, wheat germ, spinach,
Swiss chard, peanuts and peanut butter, beet greens, broccoli,
canola oil, flaxseed oil, red bell peppers, collard greens,
avocadoes
• Beta carotene, is converted to vitamin A in the body to
aid in the growth and repair of body tissues, including
your skin. Carrots, sw. potatoes, red peppers, spinach
• Omega-3 Fatty Acids (yes- again!), Zinc
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PROTEIN
Research shows that eating protein synergistically w exercise is
beneficial to building muscle mass.
Typical diet: (1.3g/kg) 90 g
• 10 g breakfast
• 15 g lunch
• 65 g dinner
Instead try to consume a moderate amount of high-quality
protein 3 times day
• 30 g breakfast
• 30 g lunch
• 30 g dinner
Consume protein in close proximity to physical activity. If no
protein on board- you are wasting the opportunity to build muscle.
THE SKINNY ON…
MAINTAINING YOUR WEIGHT
Up the Exercise- Cardio and Weight Bearing exercises
(If not, muscle is replaced by fat.) The less muscle
mass, the less calories we can eat.
Reduce calories and eat Nutrient dense foods.
Too great a reduction of calories will create a slowing
of metabolism
Increase water intake, decrease sugary drinks such as
soda
SUMMARY
• Eat more Omega-3 Fatty Acids- FLAX, Salmon
• Up the Exercise- Cardio and Weight Bearing exercises or
Yoga.
• Eat more fruits and vegetables, whole grains, sources of
calcium
• Nutrient dense foods- lowfat-healthy fat foods.
• Eat Protein prior to exercise to maintain/build muscle mass
• Increase water intake, decrease sugary drinks such as soda.
www.DivaDietitian.com
www.KidsLoveFood.com
KRISTIE L. FINNAN, RD, LDN
KLF NUTRITION
Blue Cross offers 6 FREE Nutrition Consults/year.
I accept many major insurance plans such as: Blue CrossPersonal Choice, Keystone, Amerihealth and Cigna. Other
plans require a co-pay or physician referral.
www.KristieFinnan.com
Phone: 215-550-3434
email: [email protected]