Hrana i menopauza

Menopauza predstavlja kraj fizioloških menstrualnih krvarenja te označava završetak razdoblja plodnosti žene. Uzrok menopauze je prestanak funkcioniranja jajnika što posljedično dovodi do smanjenog stvaranja hormona estrogena i progesterona. Ove promjene dovode do niza psihičkih i fizičkih tegoba. Menopauza se najavljuje specifičnim manifestacijama poput valova vrućine, noćnog znojenja, nesanice i razdražljivosti, što se nakon nekog vremena povlače. Promjene nastaju i na spolnim i mokraćnim organima, koži i kosi, a dolazi i do pada kognitivnih funkcija. Ozbiljnije posljedice menopauze su osteoporoza, kardiovaskularne bolesti, rak dojke i dijabetes. Prehrana ima važnu ulogu u prevenciji ovih bolesti i sprječavanju ozbiljnijih komplikacija. Istraživanja pokazuju da hrana bogata fitoestrogenima ima blagotvoran učinak na zdravlje kostiju, prevenciju kardiovaskularnih bolesti i raka dojke zbog njihovog proestrogenog djelovanja. Prehrana bogata kalcijem i vitaminom D nužna je za očuvanje zdravih kostiju. Osim toga, minerali važni za zdravlje kostiju su i bor, bakar, magnezij, mangan, silicij i cink. Način prehrane za koji su dokazani povoljni učinci na očuvanje zdravlja srca i krvnih žila, kognitivne funkcije i prevenciju Parkinsonove i Alzheimerove bolesti te u borbi protiv pretilosti, dijabetesa i osteoporoze je mediteranska prehrana. Ovakav način prehrane obiluje žitaricama, voćem i povrćem, ribom, maslinovim uljem, dok se crveno meso i slatkiši konzumiraju u minimalnim količinama. Cilj ovog rada je objasniti uzrok i posljedice menopauze na ženino tijelo te predložiti način prehrane što može pomoći ublažiti tegobe i očuvati zdravlje žena u menopauzi. Menopause represents the end of physiological menstrual bleeding and marks the end of a woman’s fertility period. Menopause is caused by the termination of the ovarian function which leads to a decreased estrogen and progesterone production. Those changes provoke a series of psychological and physiological complaints. Menopause is announced by specific manifestations as hot flashes, night sweats, insomnia and irritability, which recede after a certain period. Changes are also observable on the genital and urinary organs, the skin and hair, whereas a loss of cognitive functions is also possible. Severe consequences of menopause are osteoporosis, cardiovascular diseases, breast cancer, and diabetes. Nutrition plays an important role in the prevention of these diseases and other severe complications. Research shows that a phytoestrogen-rich diet has a beneficent effect on bone health, helps to prevent cardiovascular diseases and breast cancer due to its pro estrogenic effect. Foods rich in calcium and vitamin D are necessary for the preservation of healthy bones. Furthermore, equally important minerals for bone health are boron, copper, magnesium, manganese, silicon and zinc. Mediterranean diet is proven to have benign effects on cardiovascular health and cognitive functions, it helps to prevent Parkinson’s and Alzheimer’s disease, and to fight obesity, diabetes and osteoporosis. Such a diet abounds in grains, fruits, vegetables, fish, and olive oil, while red meat and sweets are consumed in minimal amounts. The aim of this study is to explain the cause and effects of menopause on a woman's body and suggest a diet that can help ease symptoms and maintain the health of women in menopause.