As years pass by, many women realize that the lifestyle that they had back in their 20’s or 30’s fails to achieve the same results when they are in their 40’s or 50’s. When women touch their 50’s ( basically the average age for menopause), they go through a lot of changes from hormonal to muscle change and cardiovascular. The first thing is the weight gain which is common due to the decrease in muscle mass. Hormonal imbalance again causes a range of symptoms and therefore increases the risks of stroke and heart diseases. Absorption of essential nutrients in the body also declines which clearly means that your diet when you have reached 50 should also change from your previous diet. The main goal of the ’50 and above’ diet should include everything that you would need to maintain your weight and most importantly to stay strong. Here are some health tips,
B12 is a must
The main function of B12 is to support blood cells and healthy nerves which is required to make DNA. B12 can be found in meat and fish. As and when we age, the stomach acids in our body decreases thereby making it difficult to absorb essential nutrients like B12. Older people are at great risk if there is a B12 deficiency but by adding these vitamins in to your diet in a supplement form (can be either by shot or pills) can help.
No more Salt
As we grow older, it is more likely to develop high blood pressure (hypertension) because of our blood vessels that tends to get less elastic. Any person with high blood pressure puts them at risk for heart failure, stroke, heart attack, kidney related disease and even early death. You should slowly decrease your salt intake and later on stop it completely. Forget processed food and switch to other flavors that can substitute salt.
Check your iron levels
An average woman experiences her menopause around 50. After the menopause period, your need for iron drops down to 8 mg per day. The body cannot survive without iron and at the same time an overabundance supply of it can be extremely dangerous. Iron toxicity can occur as well as the body cannot excrete iron- too much of it can cause heart and liver damage or even death. Postmenopausal women must consume iron supplements only when it is required and when prescribed by their doctors.
Pay attention to your vitamin D and calcium levels as well. You should include rich calcium sources in your diet. Sardines, kale, spinach and broccoli are rich in calcium.