Can eating dense foods affect women’s weight who
have exercise associated menstrual disturbances?
Energy density of food can be defined as the number of
kilocalories (kcals) per gram of food or beverage consumed, excluding water. Women, who consume energy dense foods and
reduce foods high in fat which are high dense foods, have been successful at
losing weight. When women lower their intake of dietary energy dense foods, a
larger volume of food can be consumed which leads to increased satiety without
increasing the number of kcals. Some foods that are low in density include
fruits, vegetables, grains, cereals, energy bars, chips, pretzels, popcorn,
poultry, fish, eggs, nuts, milk, cheese, yogurt, and broth-based soups. All
beverages are included in the low dense category due to the fact that they are
high in water content, excluding water, plain coffee, unsweetened tea, diet
soda, and non-caloric beverages (Reed et
al, 2011).
Women who have exercise- associated menstrual
disturbances are more likely to have a high proportion of disordered eating,
higher cognitive restraint, and a stronger desire for thinness than women who
have regular menstrual. Some of the activity that women who have menstrual
disturbances range from running, swimming, and cycling to hockey, horseback
riding, walking, and dancing (Reed et al,
2011). Some menstrual disturbances are caused by, but are not limited to stress,
rapid weight loss or gain, illness, drugs (certain tranquilizers), birth
control and pregnancy (Ortho Tri-Cyclen).
However, women who have exercise-associated
menstrual disturbances have a strong desire for thinness, I did as well. The
only difference was that I consumed high dense foods more than low dense foods.
My mentality was still to lose weight even though my diet was not the best. I
consumed fast food daily, and I did not gain or lose weight. My menstrual
disturbance was due to birth control usage; therefore I did not menstruate at
all. Every woman is different when on birth control, but regardless if the woman
has her menstrual cycle or not, if the cycle is irregular that is considered to
be a menstrual disturbance. After I reversed my diet and started to consume
more energy low dense foods such as fruits, vegetables, and baked poultry my
weight decreased. Although, it was hard to let go of the fast food daily it was
the best decision I have made throughout
my years in college.
Enrolling in nutrition class was the second best
choice I made in college. I am aware that my health is important being that I
am in my reproductive years, have irregular menstrual cycles, and exercise
regularly. Even though my professor never discussed energy low dense or high
dense foods, I have become well aware of the affects that energy low dense
foods have on women’s weight who have exercise associated menstrual
disturbances. I can place myself directly in the center of this category so
therefore I should take per-cautions on this subject, and women who do not fall
in this category should as well to be on the safe side.
The average American female aged 19-24 years consume
on average 1.7 servings of vegetables per day. Even though based on the dietary
Guidelines, 5 servings of vegetables per day are required. Exercise associated
menstrual disturbance women consume more servings of fruits and less servings
of fats and oils than regular menstrual women (Reed et al, 2011). The food pyramid is the best tool for exercising
women who have regular and/or irregular menstrual cycles to maintain a healthy
body weight.
Questions/ Comments? I would like feedback on these
topics regarding women’s health, and if there is a preference for a health
related issue on women’s health. The last and final blog will entail the risk on congestive heart failure in women and what signs and symptoms to look out for.
