Your body changes as you age, so your diet should change too. These tips from our wellness nutritionist will help ensure you get the nutrients you need.
You are what you eat, right? For women over 50, proper nutrition becomes even more important to avoid health problems. Our nutritionist helps women modify their diet to keep up with the changes that occur in their bodies. Decades of research have armed medical professionals with nutritional knowledge that can help women stay vigorous as they age.
Women over 50 should target three important nutrients to combat the most common changes caused by aging.
1. Calcium for bone health
Osteoporosis has received a lot of attention, and most older women understand that the risk of developing this bone disease increases with age. In fact, 1 in 3 women over the age of 50 is at risk of suffering a bone fracture caused by osteoporosis. Osteoporosis also affects men, but not as often. Women over 50 need 1200 milligrams of calcium daily. Use the Nutrition Facts label on food products to keep track of your intake.
2. Protein for healthy muscle mass
Older women sit more and exercise less. This contributes to the natural aging process called sarcopenia, which is the loss of muscle mass. By the age of 80, women have lost up to half of their skeletal muscle mass. Eating enough protein reduces the impact of muscle loss. Your protein needs depend on your weight. For women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight (1 kilogram = 2.2 pounds). For example, if you weigh 140 pounds, you will need at least 63 grams of protein per day.
3. Vitamin B-12 for brain function
As women age, they absorb fewer nutrients from food. One of the key nutrients they may not absorb enough of is vitamin B-12, which is essential for maintaining healthy red blood cells and brain function. The best sources of vitamin B-12 are eggs, milk, lean meat, fish and fortified foods such as cereals and grains. Vegans in particular will have to choose more fortified foods, but even older people who eat all foods may have difficulty absorbing enough vitamin B-12. While the recommended daily intake of vitamin B-12 for women over 50 is 2.4 micrograms per day, Ewoldt advises talking to your doctor to see if you need a supplement.
Make whole foods the basis of your diet. Focusing on whole grains, fruits and vegetables will help avoid many common problems that occur with age.
Drink before you feel thirsty. The way your body detects thirst changes with age. Be sure to drink plenty of water even if you don't feel thirsty. Carry a water bottle and drink a glass at every meal!
Be healthy! "Medical Center - Skhidnytsia"