There are some diet changes women over 50 should consider. Our bodies change year-after-year and after 50, age begins to take it’s toll. Making changes will improve your overall health and should avoid health problems later in life.
5 Diet Changes You Should Consider:
1. Avoid Sugar
Reducing sugar has many health benefits for all ages but as we age, some health issues are more prominent. Studies show that cutting out sugar reduces inflammation and weight gain. Avoiding sugar also reduces your risk of heart disease, high blood pressure, high cholesterol, and type 2 diabetes. Sugar, while one of our most addicting food consumptions, is also one of the worst foods for our overall health. Breaking up with sugar is not easy, but it is certainly something that every woman over 50 should consider. If you’re still not convinced, Dr. Nancy Appleton gives us a 146 reasons to not eat sugar from her book called “Suicide by Sugar“.
2. Eat Protein
Our muscle mass naturally depletes as we age. We also tend to be less active. Our skeletal muscle needs protein to reduce the severity of sarcopenia. Sarcopenia is muscle degeneration. According to Healthline, it’s more common after 50, with adults losing approximately 3% of their muscle strength each year. To combat this muscle mass loss, women over 5o should be consuming at least 0.5 grams of protein for each pound of weight. If you weigh 150 pounds, your body needs about 70 grams of protein each day. Consuming protein rich foods like eggs, nuts, soy, poultry, yogurt, and even collagen, will provide your body with the protein it needs each day.
3. Increase Vitamin D
Women over 50 are at a greater risk for Osteoporosis. Calcium is often said to be the best fight against Osteoporosis, and while we agree that calcium is good, we also acknowledge it is not easily absorbed by our body. Vitamin D helps the body absorb calcium. Increasing your vitamin D is also said to act as an immunosuppressant lowering your chances of cancer, heart disease, and other chronic diseases. Being outdoors for 15 minutes a day will help your body to naturally absorb vitamin D from the sun’s rays. (Be sure not to go out in the hottest time of the day).
4. Lower Alcohol Intake
Menopausal weight gain is real and the added calories (and sometimes sugar) in alcohol can be detrimental if you are trying to lose weight (or maintain weight). While moderate alcohol (5oz of wine per day) may lower some health risks, excessive drinking can present serious health problems which include cancer, heart disease, stroke, high blood pressure and more. Lowering your alcohol intake will not only help the waistline but your overall health.
5. Boost with Antioxidants
Fruits and vegetables are rich in antioxidants which help remove toxins from the body. Antioxidants reduce the risk of cancer and heart disease and maintain healthy skin. Antioxidants protect the skin, decrease inflammation, and decrease wrinkles. Ingesting foods high in antioxidants helps the body from within. Boosting the skin, the body’s largest organ, with serums will protect the body from the outside.