In middle age, women’s bodies undergo physiological shifts that can have an impact on long-term health. Your metabolism is not as revved-up as it was when you were 20 or 30, your hormone levels are changing and your bones may be losing some density. After 50, the best diet for women is really no “diet” at all, but rather a healthy everyday eating strategy that includes entire foods to supply required nutrients for the second part of life.
Daily Calorie Needs
Your body no longer burns calories as effectively as it did when you were more youthful, and you need fewer calories at 50 than you did 20 years earlier. An inactive 50-year-old lady needs about 1,600 calories a day just to preserve her weight, while a slightly more active woman needs 1,800 and an active female will need about 2,000 to 2,200.
Make every calorie count by choosing nutrient-dense whole foods over calorie-dense options. Nutrient-dense foods include fresh fruits and vegetables; lean meats and fish; beans and vegetables; nuts and seeds; eggs and dairy. These foods have the tendency to be high in fiber or protein, both which fill you up. Foods that are calorie-dense and nutrient-light, which are typically heavily processed with high levels of fat, sugar or salt material, include items such as baked goods, sweetened beverages and lots of common junk food like potato chips and crackers.
Foods for Hormone Support
In midlife, you may seem like your hormones are on a roller-coaster trip. Hot flashes, night sweats and state of mind swings are simply a few of the side effects of peri-menopause and menopause, which generally occurs around age 51. If you experience these symptoms, consuming more healthy fats may help you manage them. Omega-3 fatty acids are found in cold-water fish like salmon, sardines and tuna. Flaxseed readies plant-based source of alpha linolenic acid, a kind of omega-3. These little seeds likewise supply lignans, a range of fiber that might minimize hot flashes. As an added plus, omega-3s support heart health, another issue for women age 50 and older.
Soy foods, such as soymilk, tofu, miso, edamame and tempeh, include isoflavones, which are natural substances that mimic estrogen in the body and may assist reduce menopausal symptoms. However, eating lots of soy might not be appropriate if you’re a breast cancer survivor– if that’s you, talk with your doctor prior to you add it to your diet.
Foods for Bone Health
Women’s bones thin in midlife, making them susceptible to fractures and osteoporosis. The body depends on calcium and vitamin D to support bone health. Dairy items such as cow’s and goat’s milk, yogurt and cheese are amongst the best food sources of calcium. Broccoli, collard and turnip greens, almonds and Brazil nuts, soy foods and blackstrap molasses likewise supply calcium. The best way to get vitamin D is through percentages of sun direct exposure, however it is also supplied by salmon, tuna, egg yolks, soy milk and some fortified cereals and juices. You might likewise take vitamin D supplements.
Foods with Antioxidants for Aging
Foods containing antioxidants assist ward off complimentary radicals, which are rogue molecules formed during the natural aging process and through exposure to ecological toxic substances. Free radicals damage normal cells and DNA, reducing your capability to ward off diseases, such as cancer, as you age.
Increasing your consumption of fresh fruits and vegetables that are high in anti-oxidants may improve your defenses. Vitamin C is an effective anti-oxidant that supplied by citrus fruits, broccoli, bell peppers, parsley, cabbage, kiwi and tomatoes. Another is vitamin E, found in seeds, nuts, whole grains and cold-pressed veggie oils. Beta-carotene, or provitamin A, comes from a wide variety of yellow, red and orange vegetables, such as carrots, squash, sweet potatoes, cantaloupe and peaches, as well as from green veggies such as broccoli, kale and spinach. The mineral selenium, discovered particularly in maker’s yeast, wheat germ, Brazil nuts and entire grains, works with vitamin E to carry out antioxidant functions in the body.