The majority wants to be healthy as they age so as to achieve this goal you must follow a healthy diet and lifestyle.
Nutrient-rich dieting slows ageing and helps to avoid age-related chronic diseases. A diet rich in vegetables, fruits and whole grains is key.
In the following lines, you will discover tips on dieting for women as they age.
With age, the body loses muscle mass, slows the rate of burning calories.
As a result, one needs fewer calories to maintain a healthy weight.
Therefore, specialists suggest increasing the intake of low-calorie nutrients, vegetables and fruits and reduce the corresponding foods rich in fat or sugars added.
Fill two-thirds of your dish with vegetables, fruits, whole grains, salads, and one-third or less of low-fat protein sources, such as fish, poultry or net meat.
Be careful to choose vegetables and fruits coloured in rainbow colours:
– dark leafy vegetables (e.g. turnip and spinach);
– orange and green vegetables;
– tomatoes and other red foods (e.g. sweet peppers and strawberries).
For example, olive oil or canola oil are acceptable because they are rich in monounsaturated fats and have little-saturated fat.
We should avoid foods that contain high saturated fat including animal products (fatty meats and whole-fat dairy products).
In a healthy daily diet, we should include calcium and vitamin D, preventing osteoporosis, a common affection in women.
At 50 and over, you need 1,200 milligrams of calcium.
Good sources include low-fat dairy products, calcium-fortified soy milk, orange juice and fish with edible bones, such as canned salmon or sardines.
Other sources of calcium include dark green vegetables (e.g. rapeseed, broccoli)
If your calcium intake through food is difficult, talk to your doctor whether you need a supplement.
Vitamin D- the sunshine vitamin
One needs vitamin D to absorb calcium.
The vitamin, a unique nutrient, is available only in a few foods (fatty fish, egg yolks and vitamin D-fortified milk).
You can also get it through exposure to the sun.
As one grows older, the skin becomes less efficient in producing it.
Vitamin D plays an important role in regulating calcium and phosphate metabolism for maintenance of metabolic functions and for skeletal health.
It is not too late to reap the benefits of exercise.
Regular exercise – at any age – protects against a wide range of diseases and affections.
Also, it burns calories, gives energy, relieves stress, improves sleep, strength and balance.
Sports play a role in increasing blood flow to the brain and the growth of new brain cells, keeping the mind awake.
The key to reaping the benefits of physical activity is to stick to it, so you can choose any exercise, taking at least thirty minutes of exercise every day.