As women enter menopausal, their bodies undergo significant changes that can increase the risk of lifestyle-related diseases. While many focus on dietary changes, snacking habits often fly under the radar. When you’re hungry, you tend to reach for a snack. However, eating snacks every day can lead to lifestyle-related diseases. In this article, we will explain three snacking habits that can lead to lifestyle-related diseases in menopausal women.
What are the physical symptoms of menopausal?
Menopausal is a time when the secretion of female hormones decreases compared to when you were in your 20s and 30s. When female hormones decrease, the following physical symptoms appear:
・Decrease in basal metabolic rate
Increased cholesterol levels
・Decreased bone density
Weight gain
To prevent the physical symptoms listed above, snacking habits are related. It is important to be careful of the following snacking habits:
1) Excessive intake of sugary drinks
2) Excessive intake of dried fruits
3) Snacks late at night
We will explain each one in detail.
1) Excessive intake of sugary drinks
Avoid sugary drinks. Sugary drinks such as carbonated drinks, fruit juice drinks, and coffee drinks contain a lot of sugar. According to the World Health Organization (WHO), the recommended daily sugar intake for adults is 25g.
Drinking one 500ml bottle of soda will exceed the recommended daily carbohydrate intake. When choosing a sweet drink, it is important to check the carbohydrate content listed on the nutrition label.
We recommend drinking water or tea to stay hydrated.
2) Excessive intake of dried fruits
Dried fruits are said to be a healthy snack rich in vitamins, minerals, and dietary fiber, and the number of people eating them is increasing. However, excessive intake of dried fruits can harm diabetes and lifestyle-related diseases, so care must be taken.
Some dried fruits are high in calories or contain a lot of fructose. When choosing a product, it is important to check the nutritional label before purchasing.
The daily snack intake is about 200 kcal, but the recommended intake of dried fruit is 30 to 35 g. If you limit your snacking to dried fruit, limit it to 60 to 70 g at most.
3) Snacks late at night
Eating snacks late at night can lead to increased body fat. Menopausal women should be especially careful as they are prone to gaining body fat.
If you eat late at night, your energy is less likely to be consumed before you go to sleep, and it is more likely to be stored as body fat. Research has shown that the gene BMAL-1, which is involved in fat accumulation, increases especially between 10 p.m. and 2 a.m. In addition, the hormone leptin, which controls appetite, is secreted less the later it gets at night, and energy consumption also decreases.
If you absolutely must have a snack late at night, limit yourself to foods that are high in protein and fiber, such as nuts, yogurt, and vegetables, or low-calorie, low-fat foods.
summary
Menopausal women must be aware of their snacking habits and make informed choices to reduce the risk of lifestyle-related diseases. By adopting healthy snacking habits and mindful eating practices. Women can take control of their nutrition and thrive during this stage of life. Speak with a certified dietician to develop a customized strategy that meets your requirements. This article explains the snacking habits you should be careful of to prevent lifestyle-related diseases during menopause. During menopause, hormone balance is disrupted and emotions become unstable. Consuming too many sugary drinks or dried fruits to relieve stress is dangerous. You should also be careful about the time of day you snack.
【References】
Could you please explain menopausal symptoms to me? – Japan Gynecological and Obstetric Society
Menopausal Disorders | Healthy Longevity Net
The eighth edition of the Standard Tables of Food Composition in Japan, Supplementary Edition 2023
Food composition database
World Health Organization (WHO) announces guidelines on “Sugar intake for adults and children” | Food Safety Commission
Eating later in the day increases hunger, reduces calorie consumption, and alters adipose tissue | ScienceDaily
Also read: https://techdigitaltrend.com/no-audio-sound-follow-these-steps-to-restor/
