If you’re a woman in your mid-40s, you’ve probably witnessed a number of fad diets and nutrition holy grails over the past few decades. Now that you’re (slightly) older and wiser, you’ll likely have settled into a pattern of eating that works for you, at least most of the time, and that you feel energized and nourished.
However, you may have noticed some changes in your body over the last few years. “For most women, peri-menopausal symptoms can start in their mid-30s,” she says. Stephanie Fabion, Medical Director of the North American Menopause Society and Director of the Mayo Clinic Women’s Health Center. “The typical age at which menopause begins is 45.”
Changes are sure to come, but making smart nutritional choices to help you age as gracefully as possible can help you enter the next phase of your life effortlessly.
Fabion pointed out that you may already be noticing weight redistribution due to weight gain, or increased composure around your abdomen. “After age 50, muscle mass declines by 1% each year, and most adults gain about 1.5 pounds each year.” It progresses gradually into middle age,” Fabion said. But she said her weight gain, while difficult, was not inevitable.
“You can’t rest and exercise everything, so you have to pay attention to what you’re eating,” she said. “That said, you don’t have to deprive yourself. You can eat a beautiful, healthy diet full of fruits and vegetables.”
Here’s your “opportunity” to eat more nitrate-rich vegetables.
Marian Jacobsen “Many women over the age of 45 are at increased risk of nutritional deficiencies, even if they eat the same diet as usual,” says the registered dietitian and midlife health expert.
She said now might be the perfect moment to switch things up. “Health experts refer to this period in her life as a ‘window of opportunity,'” she says. “That’s because the decisions we make in middle age affect our health in later life.” Now’s a good time to increase your intake of nitrate-rich vegetables like leafy greens, celery and beets.
“These can help boost nitric oxide levels in women, which decline with age and hormonal changes,” says Jacobsen. “in fact, one study Two servings of salad a day have been shown to help increase nitric oxide-related blood flow in middle-aged women. ”
She also suggested a renewed focus on micronutrients such as magnesium, zinc, choline, omega-3s, iodine, B vitamins and selenium. “Aging and declining estrogen levels affect the amount of micronutrients the body absorbs,” she says.
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Don’t go hungry and don’t skimp on protein.
“One of the biggest nutritional mistakes I see is women eating extremely low-calorie diets,” he said. Courtney Delpra, dietician at the Cleveland Clinic. “When your estrogen levels start to drop, like in your mid-40s, you’ll also lose muscle mass. Responding by skipping meals can have adverse effects. Chronic overeating can affect food metabolism, so it’s important to get enough calories from the right macronutrients. ”
Delpra recommends consuming enough protein throughout the day. “The biggest key is getting 20 to 30 grams of protein at every meal.” You can easily get this amount centered around lean protein, such as 4 ounces of chicken or turkey, 3 ounces of fish, a cup of beans, or a handful of nuts or seeds.
“When it comes to fatty meats, such as red meat, the American Heart Association recommends only one to two servings per week,” she says.
To manage cholesterol, eat more fiber.
Protein is great, but it’s only part of a balanced diet, so experts stressed the importance of trying to keep it in balance. “A common mistake women make is spending too much time focusing on one aspect of nutrition,” she said. Jennifer Salib Huber, I am a Registered Dietitian and Certified Naturopathic Physician with my Instagram handle @menopause.nutritionist.
“Some people focus too much on high-protein diets, while others focus too much on restricting carbs and don’t get enough fiber.” Dietary fiber is key to maintaining good health.
“Increasing fiber intake can help manage the 10% rise in cholesterol levels seen in many women during menopause, as well as the increased risk of insulin resistance and diabetes,” she added.
The American College of Family Medicine also recommends diet for women over the age of 40. Eat more foods with fiber, berries, whole grains, nuts, etc. with a goal of about 25 grams daily. (For example: Raspberries contain 8 grams of fiber per cup, nuts contain 3 grams per ounce, and 1 cup of cooked oatmeal contains 4 grams.)
Plan a “good enough” meal for your health.
“Women need to find ways to enjoy healthy eating that fit their lives without feeling guilty,” concluded Hoover. “You need to be flexible and tolerant rather than rule-based to manage what you can and can’t eat. ”
