DATE: August 16, 2017
A slow transition from one state to another is always a hard journey from both the psychological and physiological points of view. Everything changes and nutrition needs also have to be adjusted. While maintaining a nicely equalized rationing is extremely relevant at all ages, women in menopause may need to pay closer attention to what foods enter their stomachs.
Older women lose a significant amount of lean tissue and the metabolism slows down significantly which means that your organism demands less and less energy to sustain itself. Women who ignore this change and do not adjust dietary preferences accordingly start gaining body weight rapidly. It is usually recommended to start reducing the calorie intake at the age of 40. Do not cut down the diet severely, but reduce the amount of carbs consumed by a significant margin. Less sugar is always good.
Get additional calcium
The body needs lots of calcium to function normally. This chemical element participates in many growth processes and helps to maintain teeth and bones keeping them healthy and strong for a long period of time. The best way to avoid osteoporosis and forget about the terrifying combination of words “calcium deficiency” is to use food supplements.
Your normal intake should be about 1-2 grams of pure calcium per day. In order to keep the intake high enough, implement more fiber, fish, nuts, and seeds in your rationing plan.
Don’t turn yourself into a forgery
The older you get, the less iron your organism needs. This metal is incredibly important for the quality of blood and its ability to oxygenate the whole body. Iron deficiency often leads to problems like anemia and bleeding. At the peak of the physical condition, a woman needs about 18-25 milligrams of that “precious” metal on a daily basis. However, this amount is significantly reduced by the moment you cross the 40-year old mark. The amount of iron required by a woman without periods is 3-4 times lesser compared to younger individuals.
Eat vitamins and especially…
…Vitamin D is a vital part of your metabolism and helps the body to consume and use calcium. The problem with this particular vitamin is its relative scarcity. Many people who need additional vitamin D have to include adjusted cereal and dairy products, eat more egg yolks which is not necessarily healthy, and consume titanic amounts of salmon.
If you don’t want severe changes in your diet, you will have to take food supplements.
Avoid excess fiber
The normal dietary recommendation for a young woman is circa 25 grams of pure fiber per day which is a healthy amount to keep up the tissue growth and establish normal metabolism. While some may think that focusing on fiber is important throughout your life, it is not entirely true since you will need way less at the age of 40. The recommendation for older women is to cut the daily fiber intake by at least 15%.
Fiber helps to manage cholesterol levels and get healthier carbs which is crucial for people with diabetes. Keep that fiber count up, but don’t overeat.
What about B-6?
Vitamin D is not the only microelement required by your body. B-6 is also a very important participant of metabolic processes. Without it, the oxygenation of the body is way less efficient and nutrients are not distributed across the body effectively enough. B-6 also regulates cognitive functions.
At the peak of your physical condition you will need circa 1.25 mg of B-6 per day. When you close to 50, the recommended daily amount is increased to 1.5 mg. However, you won’t need to buy special supplements, just eat enough foods rich in B-6. Consume more protein rich foods, pork, chickpea, and beans.
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