1. LONG TERM HEALTH RISKS WOMEN IN MENOPAUSE CAN FACE AND NUTRITION INTERVENTION. Gabriela Gonzalez

2. Menopause  What is it?  Marks the stage when a woman’s period ends  Average age is 51  Ovaries stop producing estrogen and progesterone

3. Stages of Menopause  Pre-menopause: a stage of life when women are far from menopause  Perimenopause: aka “transition stage”, about age 45, where we experience hot flashes, changes in monthly cycles, mood changes, sleep problems, vaginal and bladder problems and lastly a drop in our estrogen and progesterone levels. *Varies by person  We are in perimenopause for a few years, until we have not had a menstrual cycle for 1 year

4. Stages of Menopause cont’d  After this one year mark we are considered to be in:  Post-menopause: this lasts for the rest of our lives  There are also cases where menopause can be induced, known as “premature menopause” or “early menopause”

5. Premature/Early Menopause  Causes: 1. Chemotherapy 2. Bilateral oophorectomy- surgical removal of ovaries 3. Hysterectomy- surgical removal of uterus 4. Excessive smoking and drinking

6. Causes cont’d  Natural causes: 1. Chromosome defects: Turner’s syndrome 2. Genetics 3. Autoimmune diseases: rheumatoid arthritis and thyroid disease

7. Why is this important?  The effects of early menopause may put women at an even higher risk for health problems than women experiencing normal menopause  What are the risks? 1. Atherosclerosis 2. Osteoporosis

8. Osteoporosis  Condition where bones weaken and are prone to easy breakage.  Decrease in bone mass  First indicator: broken bone after a twist or strain  How is this related to menopause?

9.  Estrogen helps build new bones  Remember: menopause causes estrogen levels (and progesterone) to drop.  No estrogen= no bone production  This leads to women in menopause at a higher risk for developing osteoporosis

10. Preventative action  Increase calcium absorption  NIA states that: “young women should build as much bone density as possible by age 30, after that age, some people may begin to lose bone strength.”  Increase Vitamin D consumption- helps body better absorb calcium  Stop smoking and drinking

11. Exercise  Weight-bearing exercise: walking or running  Strengthening and balance exercises- avoid falls

12. Calcium-rich foods  Which foods are high in calcium?

13. Calcium-rich foods  Milk: aim for low fat  Dairy products  Dark-green veggies: spinach, kale, turnip greens  Calcium-fortified foods: orange juice, bread, and cereals.  Supplements-consult with doctor

14. Recommended Values  NIA states that National Academy of Sciences (2010) recommends:  Calcium-1200 mg but no more than 2000 mg

15. Vitamin D  What are vitamin D sources?

16. Vitamin D Sources  Sunlight: 5-30 min twice a week  Eggs  Fish: 1. Swordfish 2. Trout 3. Tuna 4. Salmon  Fortified foods- milk  Supplements- consult with doctor

17. Recommended Values  NIA states that National Academy of Sciences (2010) recommends:  Vitamin D- women ages 51-70: 600 IU, but no more than 4000 IU women 70+: 800 IU, but no more than 4000 IU

18. Atherosclerosis  The hardening and narrowing of arteries  Cause of thickening is plaque that forms and accumulates in arteries  Obstructed blood flow to heart= heart attack  Obstructed blood flow to brain= stroke  Limited blood flow to legs= pain and fatigue, condition called “intermittent claudication”  Most common cause of aneurysm- abnormal dilation of a blood vessel

19. How is this related to menopause?  women in menopause are prone to developing cardiovascular diseases like atherosclerosis because “the reduction in estrogen levels has unfavorable effects on lipoprotein levels and arterial function.”  NIA states that women are killed by heart disease 11X more than breast cancer

20. Preventative Action  Modify diet  Regularly check: 1. blood pressure 2. blood sugar 3. blood cholesterol NIA:  LDL levels, total cholesterol, triglyceride levels may increase  HDL levels may decrease

21. Heart Healthy Foods  What are heart healthy foods?

22. Heart Healthy Foods and Choices  Similar to those of osteoporosis  Fruits  Veggies  Whole grain foods  Stop smoking and drinking  Exercise more

23. Livestrong Foundation “Top 10 Foods for Preventing Heart Disease 1. Fish 2. Lean meats 3. Poultry 4. Grains 5. Nuts and seeds 6. Veggies 7. Fruit 8. Legumes 9. Oils 10. Dairy

24.  Fish: salmon, trout, tuna, sardines, herring, mackerel  Nuts and seeds: almonds, walnuts, flaxseeds  Legumes: pinto beans, black beans, chickpeas, lentil, kidney beans. Soy products  Oils: unsaturated oils like olive oil, canola oil, flaxseed oil

25. THANK YOU!