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Women |
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Lipid abnormalities |
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Women are usually far more concerned with health issues than men. They read more about health and nutrition and make a greater effort to look good and feel well. Women purchase far more health food supplements than men. Unfortunately, they are often misguided by misrepresentations in nutrition articles and commercials and tend to eat too many low fat foods deprived of essential fats. Women who are pregnant or breast-feeding need large amounts of essential fats. Women who were pregnant may need to replete their body stores of essential fats.
Research has revealed correlations between nutritional status and certain diseases which primarily affect women, such as osteoporosis and breast cancer. Because much past research has concentrated on men, certain diet-related diseases are now wrongly associated principally with males. This is especially true with cardiovascular disease which is the leading cause of death in women over the age of 50. Despite their multiple health problems, women live several years more than men (on average) in most of the industrialized countries in the world.
General
nutrition issues
It is amazing how little we know about the differing nutrition and fatty
acid needs of men and women. It is clear that women have a substantially
different metabolism and biochemistry than men. Yet, how these differences
translate into different nutritional and fatty acid needs remains to be
determined. Because researchers have been concerned mostly with SFAs and
cholesterol, they have overlooked research on essential fats needs in women and
men.
Dr. Siguel studied more than 250 men and 250 women who participated in the world-famous Framingham Heart Study. He found that, on average, women have different essential fats abnormalities than men. Also, their fatty acid profiles change after menopause. There is great variability in essential fats patterns for both sexes. For that reason, a particular diet may work for one person and not for another.
When a woman menstruates, she loses blood which is rich in nutrients and essential fats. Thus, she may need proportionately more EFs than a man would. Women who eat little essential fats (EFs) and protein often experience disruptions of their menstrual cycles. This happens in part because an imbalance of EFs alters hormones which regulate the menstrual cycle, and in part as a defense or conservation mechanism to preserve scarce nutrients like essential fats. A very low fat, low-calorie, low-protein diet may also reduce breast size, a consequence not desired by many women. The breast needs EFs to maintain its cells (the female breast is not just adipose tissue like some other parts of men and women).
A healthy weight for a woman is less than the weight for a man of similar height. Because women have less body mass, usually less protein and bone, and smaller body organs than men, they require fewer calories to maintain their bodies.
Premenstrual syndrome
The activities of a group of hormones called “eicosanoids,” which includes the prostaglandins, play a major role in menstruation and may account for the intensity of the premenstrual syndrome. Alterations in the relative amounts of various hormones affect the length and intensity of the menses. Because essential fats are the substances from which these hormones originate, modifying the relative amounts of w3 vs. w6 fatty acids may modify the intensity of the premenstrual syndrome. However, little is known that works for all women.
The best policy is to try a therapy that, even if it does not help, will not hurt. Read suggestions on how to prevent premenstrual syndrome in Dr. Siguel’s books at EFA Books.
Menstruating women may lose a significant amount of blood every month, and thus
lose the nutrients and EFs that were in the blood. As a result, women often
need to take higher quantities of some vitamins and minerals than men do. They
also need to replenish EFAs in their bodies with a balanced diet and/or oil
supplements. Women who eat too many w3s could have excessive menstrual bleeding.
Women who follow a vegetarian diet should supplement their diet with iron (about 4 mg per day is enough; most multivitamin pills contain 18 mg), vitamin B12 , and perhaps choline. A multivitamin with iron containing 100 % of the RDA (as indicated on the label), a few times per week, is usually enough. Occasionally, supplements of the vitamin folic acid (folate) are necessary, particularly during pregnancy if the diet is not balanced. People who have lost quite a bit of blood or other cells due to disease, burns, or similar health problems need to eat more essential fats to replenish those lost. The blood lost and the cells lost carry EFs with them.
Osteoporosis
Aging bones lose minerals. If you lose a lot of minerals, you may develop a
disease called osteoporosis, which means that your bones break easily and take
a long time to heal. The disease develops most often in post-menopausal white
or Asian women, thin people, and smokers, but it can develop in anyone who
lives long enough.
Risk factors for osteoporosis include hypogonadal states (low function of glands such as in menopause), smoking, low calcium intake, lack of weight-bearing exercise, family history of osteoporosis, and use of certain medications. Bone-density tests are available that can determine whether a patient has osteoporosis.
Preventive strategies are based on achieving and maintaining optimal bone mass through diet, exercise, appropriate use of hormone replacement therapy, and avoidance of smoking and certain medications. One controlled trial suggests that taking calcium and vitamin D supplements consistently can substantially reduce the risk of hip fracture in elderly patients. By following the dietary guidelines below, one reduces the risk of osteoporosis.
Calcium
Calcium is found in green, leafy vegetables (such as broccoli, kale, turnip, and mustard greens), in sardines, and in dairy products. If you don't eat many foods that have calcium, ask a registered dietitian or a doctor if you should take calcium supplements.
Adults aged 25 to 64 should consume 1000 mg of
calcium daily.
Adults over 65 and post-menopausal woman not on
estrogen treatment need a daily intake of 1500 mg.
Teens and lactating mothers need 1,500 mg
daily.
Essential Fats
Deficiencies or imbalances of essential fats alter the balance of calcium.
Eating a mixture of essential fats helps improve the use of calcium by the
body. Cells retain calcium better; they are less likely to lose it through
leaky membranes. Also, the kidney works more effectively reabsorbing calcium.
Vitamin D
Vitamin D is essential to absorb calcium efficiently, so drink fortified
milk and eat fish, or else take daily supplements of no more than 400 IU (800
IU for adults over age 70). Your body also makes its own vitamin D when you go
out in the sun.
Exercise
Build your bones by doing weight-bearing exercises like jogging, walking,
and tennis.
Stay fit and active; strong muscles cushion your bones, and prevent you from falling and getting injured.
Drugs
Menopausal women should consider estrogen replacement therapy. These now
come in pill form or as nasal spray.
Testosterone deficient men can take a testosterone replacement drug.
Avoid
Caffeine (excessive intake reduces calcium
absorption).
Heavy drinking (too much alcohol produces
thinner bones and a higher risk of falling).
Smoking (In addition to being a negative factor
on overall health, this reduces the effects of estrogen, and can cause an
earlier onset of menopause).
Drug use over a prolonged period (steroids and
anticonvulsants, for example, can thin bones).
Very high levels of animal protein, salt, and
phosphorus (in cola beverages), which flush calcium out of the body and into
waste.
Read more women’s issues in Dr.
Siguel’s books at EFA Books
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© 1998 Edward N.
Siguel. All rights reserved |
modified 1/15/00 |