Skip to 0 minutes and 9 secondsSelected some nutrition-related health problems, including Women's health Obesity and weight management Cardiovascular disease Hypertension and Osteoporosis Nutrition for Women Nutrient-rich foods provide energy for women’s busy lives. A well-balanced diet filled with whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein is important for health and wellness. But women also have special nutrient needs and during each stage of a women’s life, these needs change. Up to 85 percent of women experience some form of premenstrual syndrome during their childbearing years. There are some symptoms including tender breasts, headaches, swelling in feet, hands and ankles, abdominal pain, bloating, weight gain, anxiety and depression. Although PMS cannot be prevented, smart food choices may help relieve some of the symptoms. Eat less salt.

Skip to 1 minute and 38 secondsThis helps decrease bloating and fluid build-up. Cut down on caffeine, which can cause irritability. Avoid excess sugar and alcohol and pick low-fat foods. This helps keep weight down. Eat high-fiber foods such as whole grains, fruits and vegetables. This helps keep blood sugar under control. Symptoms of PMS may respond to vitamin and mineral supplementation such as multivitamins with folic acid, vitamin B6, vitamin E, calcium, vitamin D and magnesium. Also, regular aerobic activity can help. Walk, bike or jog on most days of the week. Another thing is five percent to ten percent of young women have a hormonal disorder called polycystic ovarian syndrome.

Skip to 2 minutes and 50 secondsWomen with PCOS often have insulin resistance the body does not use insulin well, resulting in too much insulin in the body. Excess insulin has been related to an increase in production of androgen, a male hormone made in fat cells, ovaries and adrenal glands. There are some symptoms of PCOS, including Infertility Increased hair growth on the face, chest, stomach, back, thumbs or toes Acne, oily skin and dandruff Weight gain, especially around the mid-section Insulin resistance or type two diabetes High cholesterol and or blood pressure Thinning hair on head Pelvic pain Anxiety or depression due to appearance and or infertility Sleep apnea Diet and PCOS Moderate weight loss ten percent of total body weight can help normalize menstrual cycles, regulate blood sugar and increase A woman’s chances of conceiving a baby.

Skip to 4 minutes and 25 secondsEating more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, cheese or yogurt can help lower your blood sugar, improve your body’s use of insulin and normalize hormone levels. Every woman has to face this change of life at the time of her last period On average, women reach menopause at age fifty one, but it can happen earlier or later Menopausal symptoms vary with every woman Common symptoms include hot flashes, night sweats, weight gain around the middle, sleep disturbances and mood changes. However, some women go through menopause with no real symptoms. Due to lessening hormone levels and the natural aging process, many women find it harder to keep extra pounds off in your forties and fifties.

Skip to 5 minutes and 47 secondsMenopausal women tend to be less active and eat more calories than they need. When we gain weight, we don’t feel good. It can be uncomfortable and cause low self-esteem. But that’s not all Weight gain is related to health issues including high cholesterol, high blood pressure and insulin resistance a condition in which your body cannot use insulin correctly, which can lead to diabetes Breast cancer risk goes up with weight gain women who gain more than twenty pounds after menopause increase breast cancer risk by twenty percent. Here is the good news When women lose weight after menopause, their risk for breast cancer goes down. Do cardiovascular and strength training exercises most days of the week.

Skip to 6 minutes and 58 secondsExercise doesn’t have to mean a trip to the gym. You can be active doing daily activities. Take the stairs park further away from your destination and walk garden dance or stretch. Eat fewer processed foods and more whole grains. Focus on whole grains, fruits, vegetables and healthy fats like extra virgin olive oil, walnuts, almonds, avocado and fish. If you drink alcohol, limit yourself one drink a day. Research shows that to maintain weight in the mid-or late-forties, women need about two hundred fewer calories per day.

Skip to 8 minutes and 0 seconds Do not skip meals this can lead to overeating and a sluggish metabolism The answer Cut down on your portions Eat smaller meals and snacks throughout the day to keep your metabolism humming along Thank you very much

Women's health and foods

There are some specific symptoms only happened in women or certain groups.

In this video, Prof. Chien will introduced what symptoms women usually suffer and how to manage them through food control.


Educator:

Yi-Wen Chien


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This video is from the free online course:

Introduction to Nutrition and Food Safety

Taipei Medical University