In middle age, women's bodies undergo physiological changes that can have a long-term impact on health. Your metabolism isn't as fast as it was when you were in your 20s or 30s, your hormone levels are changing, and your bones may be losing some density. That is why your diet is important to keep your health in balance. If you are already 50 years old, first of all, you should know that you are still a young woman, and if you take care of your diet, you will continue to maintain your health and beauty for longer. The following are the best foods for women in their 50s, like you, that will help you keep health problems at bay.
The best foods for women in their 50s
After age 50, the best diet for women is not really a "diet," but a healthy daily eating plan that consists of whole foods to provide the necessary nutrients for the second part of life. Check the following list of foods because they are the best foods for you that you find in this stage of life.
Daily calorie needs
Your body no longer burns calories as efficiently as when you were younger, and it needs fewer calories in your 50s than it did 20 years ago. A sedentary 50-year-old woman needs about 1,600 calories a day just to maintain her weight, while a slightly more active woman needs 1,800 and an active woman will need between 2,000 and 2,200.
Calculate each calorie count by choosing nutrient-dense whole foods over high-calorie options. Nutrient-dense foods include fresh fruits and vegetables; lean meat and fish; beans and legumes; Nuts and seeds; Eggs and dairy products (try all your foods of animal origin that are free range and organic).
These foods tend to be high in fiber or protein, both of which are filling. Foods that are high in calories and low in nutrients, which are often heavily processed with high levels of fat, sugar, or sodium content, include items like baked goods, sweetened beverages, and many common snacks like potato chips and pretzels.
Best foods for hormonal support
In mid-life, you may feel like your hormones are on a roller coaster ride. Hot flashes, night sweats, and mood swings are just a few of the side effects of perimenopause and menopause, which typically occur around age 51. If you experience these symptoms, consuming more healthy fats can help you control it.
Omega-3 fatty acids are found in cold-water fish like salmon, sardines, and tuna. Flaxseed is a good source of plant-based alpha linolenic acid, a type of omega-3. These tiny seeds also supply lignans, a variety of fiber that can reduce hot flashes. As an added bonus, omega-3s support heart health, another concern for women 50 and older.
Soy foods, such as soy milk, tofu, miso, edamame, and tempeh, contain isoflavones, which are natural compounds that mimic estrogen in the body and can help relieve symptoms of menopause. However, eating a lot of soy may not be appropriate if you are a breast cancer survivor. If you are, talk to your doctor before adding it to your diet.
Best foods for bone health
Women's bones are thin in middle age, making them susceptible to fractures and osteoporosis. The body depends on calcium and vitamin D to maintain bone health. Dairy products like cow and goat milk, yogurt, and cheese are among the best sources of calcium.
Broccoli, kale and turnip, almonds and Brazil nuts, soy foods, and black molasses also provide calcium. The best way to get vitamin D is through small amounts of sun exposure, but it is also supplied by salmon, tuna, egg yolks, soy milk, and some fortified cereals and juices. You can also take vitamin D supplements.
Foods with antioxidants for aging
Foods that contain antioxidants help avoid free radicals, which are stubborn molecules that form during the natural aging process and through exposure to environmental toxins. Free radicals damage normal cells and DNA, reducing their ability to prevent diseases, such as cancer, as you age.
Increasing your intake of fresh fruits and vegetables that are high in antioxidants can boost your defenses. Vitamin C is a powerful antioxidant that feeds on citrus fruits, broccoli, bell peppers, parsley, cabbage, kiwi, and tomatoes. Another is vitamin E, which is found in cold-pressed seeds, nuts, whole grains, and vegetable 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 green vegetables such as broccoli, kale, and spinach. The mineral selenium, found especially in brewer's yeast, wheat germ, Brazil nuts, and whole grains, works with vitamin E to perform antioxidant functions in the body.
Weight control is a term used to discuss managing and maintaining a healthy body weight. Having a healthy body weight can mean different things for different people. The traditional way this weight is calculated is with the body mass index (BMI). Your BMI uses your height and weight to figure out your ideal weight range. This number can vary, but typically, you are considered obese if your BMI is over 30.