Eat For Menopause Flashcards
Why lose period from menopause
Declining estrogen levels
Plant compounds called _ May help ease hot flashes and night sweats
Phytoestrogen
Most common menopause symptoms (2)
Hot flashes
Night sweats
Type of phytoestrogen that research has been done on
Isoflavones
Isoflavones found in (2)
Soybeans
Soy based foods/drinks
50mg of Isoflavones daily linked to reduced frequency and severity of
Hot flashes
50mg Isoflavones daily Can be consumed by consuming
Two servings of soy foods/drinks a day
Isoflavones produce weak estrogen-like effects without
Affecting estrogen levels
Soy-based cheese and meat alternatives often have (2) _ than tofu
Added salt
More fat
Caffeine and alcohol exacerbate
Hot flashes
Some breast cancer are
Estrogen dependent
Studies have found link with _ and increased risk of estrogen dependent cancer
Soy
Isoflavones chemically different to
Estrogen
Soy Isoflavones safe to eat without
Increased risk of breast cancer
Soy Isoflavones similar to human estrogen but
Not identical chemical structure
Human estrogen able to bind to a similar degree to _ found in organs and tissues
Both types of estrogen receptors
Soy Isoflavone prefers to bind to
One type of estrogen receptor
Soy Isoflavones May effect body differently to human estrogen such as
Having an antioxidant effect
Fermented soy in tempeh is a good source of
Vitamin K2
Vitamin K2 helps prevent
Osteoporosis
Tofu is
Pressed curd from soy milk
Tempeh is made from
Cooked soybeans
Tempeh is
Fermented
Soy food and drink low in
Saturated fat
Soy food and drinks can help maintain
Normal cholesterol levels
Post menopause women at higher risk of
Cardiovascular disease
Calcium important because menopause can accelerate
Age related decline in bone mineral density
Fish eaten with bones is higher in
Calcium
Crucial to get alongside calcium
Vitamin D
