Endocrinologist Recommendations for Women 40+
- Each meal should include: protein, fats, carbohydrates
- Carbohydrates as a side dish – complex, do not significantly raise glucose, act gradually, provide long-lasting satiety: buckwheat, oats, grain mix, pearl barley, spelt, barley, wheat, rice NOT flakes!!! Not instant porridge!!!
- High-quality proteins (meat, fish, poultry, seafood, eggs, dairy products, legumes) 0.8-1.6 g/kg of weight
- Unrefined oils 2-4 tablespoons will ensure bile flow The gallbladder will contract efficiently, normalizing cholesterol along with bile, ensuring good digestion
- Vegetables and fruits 5-6 servings daily
- Fermented dairy, dairy products 1-3 servings daily for gut microflora
- Fiber complex carbohydrates, grains, vegetables
- Intervals between meals 3-4 hours
- Before each meal, be sure to have a glass of warm water 5-15 minutes prior. Pepsin, gastrin, and gastric juice are produced due to the stretching of the stomach walls, which prepares for the digestive processes
- Water at least 30 ml/kg of weight
- Good sugar 5% of the total diet
- Replace sugary drinks with water
- 2-3 cups of tea, 1-2 coffee
- Stewing, simmering, steaming (gentle on the gastrointestinal tract, do not burden the gastrointestinal tract, maximally efficient absorption of nutrients)
Basic Principles of Healthy Eating
CHECK-UP for the Female Body (40+, at least once a year)
- Complete Blood Count (CBC) with erythrocyte indices
- OAM
- Blood biochemistry: total protein, creatinine, urea, uric acid, AST, ALT, GGT, ALP, BRB, ionized calcium
- Fasting glucose, HbA1c
- Lipid profile: Cholesterol, LDL, TG, HDL, atherogenic index as indicated
- TSH, free T4
- Vitamin D
- Ferritin, transferrin saturation coefficient
- For disorders in the reproductive system: FSH on the 2nd-5th day of the menstrual cycle. Progesterone and estradiol on the 21st-22nd day of the menstrual cycle or 7 days before menstruation
Risk Assessment for Developing Type 2 Diabetes
Based on the questionnaire results FINDRISC the risk level and likelihood of developing type 2 diabetes are determined. Take the test, which will only take a couple of minutes.
Your risk of developing diabetes within 10 years will be:
less than 12 points: You have good health and should continue to maintain a healthy lifestyle.
12 – 14 points: you may have prediabetes. You should consult with your doctor on how to change your lifestyle.
15 – 20 points: you may have prediabetes or type 2 diabetes. It is advisable for you to check your blood glucose (sugar) levels. You should change your lifestyle. It is possible that you may also need medication to lower your blood glucose (sugar) levels.
more than 20 points: You most likely have type 2 diabetes. You should check your blood glucose (sugar) levels and try to normalize them. You need to change your lifestyle and you will need medication to control your blood glucose (sugar) levels.
Deficit and vitamin deficiency D
Donate blood for 25(OH) D
If a deficiency or insufficiency of vitamin D is detected, consult a doctor for advice.
Thyroid gland
At the initial stage, it is sufficient to have a blood test for TSH and free T4.
If there are complaints and changes in hormonal indicators – ultrasound of the thyroid gland.
Risk assessment of osteoporosis for postmenopausal women and men over 50 – scale FRAX
- Stage: complete the questionnaire on the website
https://frax.shef.ac.uk/FRAX/tool.aspx?lang=rs and list the risk of major fractures and the risk of hip fracture
2 Stage. Compare the obtained results with the table.
Compare the risk indicators of major fractures and the risk of femoral neck fracture with the table, taking your age into account. If the number is greater than in column 1 or 3, print the result and immediately consult a doctor for treatment. If the number is less than in column 2, the likelihood of osteoporosis is low, and no further action is needed. In other cases, a densitometry is necessary to determine the strategy for further treatment.
3 stage – show the results to the doctor