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ating tips for elder women

Eating tips for elder women

The big 40—it’s a milestone for sure, signaling a time of transition from young adulthood to middle-age.

This is an important decade for preventing lifestyle diseases such as diabetes, heart disease and many cancers later in life. So, if you’ve been making healthy lifestyle choices, keep it up in your 40s, and if you haven’t, now’s the time to start!

Today, forty is considered the new twenty. So if you want to feel young and healthy now is a good time to take stock of the situation. Though there might be other things out there more important, do take a deep breath and feel good and healthy..

Adopting a healthy eating plan now is the best disease preventative measure that can be taken. There are foods which has to be avoided, foods to be included, at varying proportions, and hence making changes slowly but gradually.

Good news! Aging does not have to equal weight gain. Women do tend to put on a pound a year in their 40s and 50s, but it’s more likely due to a drop in activity rather than hormones.

However, hormonal changes can shift your body composition, so any pounds you do gain tend to land in your middle.

Find out how to stay slim, reduce menopausal symptoms, and cut the health risks that can rise after menopause.

Bone up on calcium

Your calcium needs go up after age 50, from 1,000 milligrams per day to 1,200 mg. With less estrogen on board, your bones don’t absorb calcium as well.

If you have a cup of low-fat milk, one latte, and one 8-ounce yogurt, you’re getting around 1,100 mg calcium. This means you need to take only an additional 100 mg of supplements a day—less than one caplet’s worth—to make up the difference.

If you’re eating dairy, choose low-fat products. These have roughly the same amount of calcium as their full-fat counterparts, but with fewer calories.

Focus on whole, plant-based foods

Fill most of the plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and other legumes to give a filling fibre.

Make sure you get enough iron

Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

Cut back on alcohol and caffeine

Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass once in a while and caffeine to one cup a day.

Avoid

-Readymade meals and microwaving your food in plastics and cling film.

-Genetically modified foods

-Sugar as much as possible

-Food additives such as MSG (mono sodium glutamate or better known as ajinomoto), Fructose,         Glucose-Fructose-Syrup, Corn Syrup, Aspartame, Colourings, and E numbers.

-Cut down on sodium

-Eating any food that is burnt

-Carbonated beverages, especially ‘diet’ varieties

-Margarine and other ‘fake’ butters

-All foods labelled ‘diet’ or ‘low calorie’ or ‘fat free

-Highly processed foods

-Refined grains (white).

Conclusion:

Feed your body high-quality fuel, monitor its intake and routinely push your engine’s limits to keep it running smoothly. Remember, you are the captain of your plane. Just reach out and take the controls.

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