As women approach 50 , their bodies prepare and go through menopause and other side effects of aging. Thus, many need to adopt new and different approaches to maintaining health, including adapting their diet to obtain the necessary nutrients.
As this is a time when she experiences hormonal fluctuations, changes in metabolism and body weight may appear. Likewise, osteoporosis, osteoarthritis and changes in blood sugar regulation (insulin resistance can occur due to hormonal changes), are other conditions that women aged 50 and over may face.
That said, check out the best diets, or rather lifestyles, for women over 50 who can help support healthy muscle mass , hormonal balance and proper weight control .
The Mediterranean diet is great for heart health and can prevent cancer and diabetes. It does not restrict or eliminate any food group, but encourages everything in moderation. Emphasizes fruit and vegetable carbohydrates , as well as whole grains, which are high in fiber and leave you feeling satisfied for longer. Its menu prioritizes omega-3 fats, found in foods such as fish and olive oil, which also increase satiety, in addition to helping in the production of hormones. It is still rich in protein, both in plant products and in animals. This nutrient is important for women aged 50 and over, who need it to combat the muscle loss that occurs with age .
The Paleolithic (or simply paleo) diet is a high-protein, low-carb meal plan, rich in eggs , vegetables, fruits, nuts and unprocessed meat . Its lower carbohydrate nature is beneficial for women in their 50s, who may be dealing with insulin resistance and are unable to process carbohydrates as before. Also, paleo does not have soy or dairy products, which can help with hormonal changes, since the excess of soy and hormones found in conventional dairy products can lead to high levels of estrogen, causing them to store fat in the thighs and hips. Likewise, it includes good fats that promote healthy hormone production.
Whole foods diet
The whole food diet, or clean diet , avoids all processed foods, which can prevent inflammation. This methodology can also help to manage hormones, due to the fact that whole foods do not have antibiotics or preservatives, which can be major hormonal disruptors.
This eating plan focuses on real food, such as fruits, vegetables, legumes, whole grains, fish, meat and healthy fats. Thus, the lack of processed foods results in better blood sugar stability and less abdominal fat. Thus, the high number of nutrients and fibers in these foods provides a feeling of satiety, preventing overeating.