As your body changes as you get older, so does your diet. These suggestions might assist you in obtaining the nutrients you need.
Isn’t it true that you are what you eat? Eating the appropriate meals becomes even more crucial for women over 50 in order to prevent health concerns.
Women over 50 should focus on three key nutrients to fight the most frequent aging changes.
1.Calcium is important for bone health.
Osteoporosis is a topic that receives a lot of attention, and most older women are aware that their chance of having this bone disease rises as they become older. In fact, osteoporosis puts one in every three women over 50 at danger of breaking a bone. Men are affected by osteoporosis as well, albeit at a lower rate.
As we age, we absorb less calcium, and some women’s ability to handle dairy — the greatest source of calcium — declines as well . Other healthy sources include dark leafy greens and calcium-fortified orange juice.
Women over the age of 50 need 1,200 mg of calcium every day. Keep track of your consumption by reading the Nutrition Facts label on food goods.
2.Protein is necessary for maintaining a healthy muscular mass.
Women in their latter years tend to sit more and exercise less. This accelerates the normal aging process of sarcopenia, or the loss of muscular mass. By the time they reach the age of 80, women may have lost up to half of their skeletal muscle mass. Protein consumption helps to mitigate the effects of muscle atrophy.
“If you make smart choices, healthy plant-based diets that don’t contain meat, a significant source of protein, may still offer sufficient of protein,” we advocate eating more soy, quinoa, eggs, dairy, almonds, seeds, and beans.
Your protein requirements are determined by your weight. Experts suggest 1 to 1.5 grams of protein per kilogram of body weight (1 kilogram = 2.2 pounds) for women over 50. For example, if you weigh 140 pounds, you’ll need at least 63 grams of protein every day.
3.Vitamin B-12 is important for brain health.
Women absorb less nutrients from their meals as they become older. Vitamin B-12, which is necessary for both healthy red blood cells and cognitive function, is one nutrient they may not be getting enough of.
“Eggs, milk, lean meats, fish, and fortified foods like cereals and grains are the finest sources of vitamin B-12,” says. “Vegans will need to consume more fortified foods, but even senior individuals who eat a variety of meals may have trouble absorbing enough vitamin B-12.”
While 2.4 micrograms of vitamin B-12 per day is the recommended daily requirement for women over 50, we recommend speaking with your doctor to determine whether you additionally need a supplement.
Three suggestions to assist women over 50 in getting the nourishment they need.
- Make entire foods your diet’s base. Eating whole grains, fruits, and vegetables can help you prevent a lot of the difficulties that come with becoming older.
- Don’t wait till you’re thirsty to drink. As you become older, the way your body recognizes thirst changes. “Even if you don’t feel thirsty, be sure to drink enough of water. Carry a water bottle with you and drink a glass of water with each meal.”
- Make a mealtime appointment. (And don’t throw it away.) We often advise his customers to make realistic strategies that detail how they will get important nutrients. He goes on to say, “Make a calendar with the plan. You’re more likely to eat that apple if you make a ‘appointment’ with it.”
