When women reach the age of 50, their bodies prepare for menopause and other side effects of aging. Many women need to take measures to maintain their health, including adjusting their diet to obtain the necessary nutrients. In some cases, you should consider the best diet for women over 50 as a guide to the health and well-being of women over 50 and beyond.
This is a time when women are at the highest risk for heart disease, cancer, diabetes, and other health problems, nutritionist Julie Kay, MS, RDN, said on Woman’s Day. Kay also cited insulin resistance, which can occur as a result of hormone changes, as a risk factor for other diseases that women in this age group might suffer from, such as cancer and diabetes.
Nutritionist Jennifer Hulsebus, of the University of California, Davis, explains that some women need to adjust their diets to better adapt to the natural changes in their bodies. Here, H Pulsebus gives some tips on what can help women over 50 and beyond eat a healthy diet – from healthy fats and proteins to healthy carbohydrates.
The Mediterranean diet is good for heart health and can prevent cancer and diabetes, but it does not restrict or eliminate food groups; everything is promoted in moderation, she says. It contains many omega-3 fats found in foods such as fish and olive oil, which promote hormone production, and is also rich in protein from vegetable and animal products.
Hulsebus points out that it highlights carbohydrates from fruits and vegetables, while whole grains are high in fiber and last longer. Hulsebus says its low-carbohydrate character is ideal for women over 50 who suffer from insulin resistance and can no longer process carbohydrates as they used to.
The Paleo diet is rich in protein, which women in their 50s need to combat the muscle wastage that occurs with age. It also contains good fats that promote healthy hormone production, such as omega-3 fatty acids. She also points out that Paleo has no soy or dairy products, which can help women go through hormonal changes because the excess soy hormones found in conventional dairy products can lead to higher levels of estrogen, which helps women store weight in their thighs and hips.
This diet can also help control hormones, as whole foods do not contain antibiotics and preservatives, which can be important hormonal disruptors. This clean eating plan avoids processed foods that can prevent inflammation and focuses on whole grains, fruits, vegetables, nuts and seeds, wholemeal bread and cereals, and fruits and vegetables.
High levels of nutrients and fiber in these foods also lead to a feeling of satiety that prevents overeating. Hulsebus says that less refined sugar, processed foods, and high fructose corn syrup lead to lower blood sugar levels and a lower risk of heart disease.
If the gut is weak, it restrains the body’s ability to receive nutrients, “says Hulsebus. This leads to hormonal imbalances that can worsen hormonal changes that have already occurred.
The autoimmune protocol (AIP), which focuses on bowel repair and reducing inflammation, which can be very helpful for women with hormonal changes after the age of 50. It can also eliminate inflammation in the digestive tract, a common cause of chronic disease in women over 50, as well as autoimmune diseases such as Crohn’s disease and inflammatory bowel disease (IBD) in people with a high intake of processed foods.
AIP also supports the immune system, which can reduce the risk of developing diseases in old age, as well as lowering blood pressure and cholesterol levels.
High Protein and Low Carb Intake
Studies have shown that high protein levels can support the body’s decreasing muscle mass with age, which can keep it healthy by reducing food intake. Increasing proteins and fewer carbohydrates can help stabilize blood sugar levels. A high protein diet can also promote blood and sugar stability, as protein can lower blood sugar levels and reduce the risk of heart disease, diabetes, and other health problems.
A high protein diet with moderate carbohydrates can support the body through its natural aging process. Moderate eating of carbohydrates helps the body get enough B complex vitamins, which can be helpful in preventing dementia in old age. Hulsebus says that hormonal changes in women affect the insulin process and how they process blood sugar.