The Medical journal of Australia
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Slow weight reduction in overweight women can help to elevate mood. Omega 3 polyunsaturated fatty acids may play a role in mental wellbeing. Eating breakfast regularly leads to improved mood, better memory, more energy and feelings of calmness. Eating regular meals and nutritious afternoon snacks may improve cognitive performance.
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Zinc plays a central role in metabolism, including the assimilation of metabolic fuel and maintenance of immune function. Zinc intake in Australian women is low. Women should increase their intake of zinc through food sources. Zinc supplementation greater than 25 mg/day should be avoided.
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Many Australian women over 40 years consume insufficient zinc, calcium and fibre. Greater consumption of foods rich in vitamins A, C and E and fibre is associated with a lower risk of breast cancer. Concentrated supplements of A, C and E have no effect on breast cancer risk when dietary intake is adequate, but vitamin A supplementation in women whose dietary intake of vitamin A is inadequate appears to reduce the risk of breast cancer. Alcohol consumption by women has been associated with a linear increase in breast cancer risk.
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Weight gain in midlife is common among women. Weight gain is associated with age, not menopause. Decreasing physical activity and smoking cessation are major factors in weight gain with age.