In the second half of life, our bodies change, making it especially important to provide them with the necessary nutrients. Here’s how women over 50 can improve their health.
Most women experience menopause at some point after the age of 50, which can be challenging both physically and emotionally. The body undergoes changes, presenting a new set of challenges. These adjustments often come with discomfort, but women can counteract these strains with the right diet.
What Changes in Women During Menopause?
Before discussing the measures to take, it’s worth understanding what happens to our bodies during this period. Menopause, or the climacteric, marks the end of a woman’s fertile phase. The ovaries gradually cease to function, producing fewer sex hormones such as estrogens. This hormonal shift leads to the last menstrual period, known as menopause.
Common symptoms include hot flashes, night sweats, mood swings, and sleep disturbances. According to the Federal Ministry of Food and Agriculture, about two-thirds of women in menopause suffer from these symptoms. Many also complain about weight gain.
Key Health Tips for Women Over 50
1. Proper Nutrition
Proper nutrition is important at any stage of life, but especially as you age, you should be mindful of what you eat. There is a reason for this: In addition to hormonal changes, metabolism slows down, and energy needs decrease. If eating habits remain the same, many women over 50 gain weight. This additional weight usually accumulates around the belly rather than the hips and thighs. Belly fat poses a health risk as it can contribute to type 2 diabetes and cardiovascular diseases.
Therefore, you should reduce calories and switch to a diet low in cholesterol and fat. It’s also advisable to eat several small meals with about three-hour breaks in between. This keeps your blood sugar levels stable and gives your digestion the necessary breaks.
Foods that should be on your menu include:
- Whole grains and legumes: They are rich in fiber and keep you full longer.
- Vegetables: Broccoli, carrots, red peppers, and beets are excellent sources of iron.
- Fresh fruit: Apples, oranges, bananas, and kiwis are packed with essential vitamins.
- Lean meat and fish: Lean meat provides protein, while salmon, herring, and similar fish are rich in valuable omega-3 fatty acids. Avoid fatty animal products like pork.
- Plant-based oils: Olive, sunflower, or flaxseed oil provide good unsaturated fats.
- Stay hydrated: Drink 1.5 to 2 liters of fluid daily. Water or unsweetened tea is best.
Avoid these foods as much as possible:
- Trans fats: Trans fats are formed when healthy vegetable oils are highly heated. They increase cholesterol levels and can contribute to arteriosclerosis. Trans fats are found in fried foods like fries, fast food like burgers and pizza, and sweets and snacks like chocolate, cakes, cookies, and chips.
- Saturated fats: These fats can negatively impact blood lipid levels and should be consumed sparingly. They are primarily found in animal products like cream, butter, lard, fatty meats, cheese, and sausages.
- Alcohol: Not only is it high in calories, but it also inhibits fat burning. Additionally, alcohol slows digestion and reduces the absorption of vitamins and minerals.
2. Sufficient Exercise
In addition to a healthy and balanced diet, it is advisable to stay fit through exercise. Exercise burns calories, improves muscle strength, strengthens bones, and fights dangerous belly fat. Start by incorporating small physical activities into your daily routine: ride a bike instead of driving, take the stairs instead of the elevator. Even walking in the fresh air can enhance your well-being—simple but effective measures.
If you want to lose weight, strength training is a good option. You don’t need to hit the gym every day; just do suitable exercises (e.g., squats) regularly for about half an hour. Swimming or joining sports classes are also excellent ways to incorporate sufficient exercise into your week and positively impact your health. A healthy lifestyle enhances your well-being and can even alleviate some menopausal symptoms.
