As women enter perimenopause, their bodies undergo significant changes that can affect heart health, brain function, and bone density. To support these shifts, incorporating the right nutrients and ingredients into your diet is crucial. According to experts, midlife women need a balanced approach to nutrition to mitigate cardiovascular disease, cognitive decline, and bone loss.
Here are seven essential nutrition rules for women over 40:
1. **Increase Your Daily Dose of Protein**: With age-related muscle mass loss, midlife women may require more protein (70-90 grams daily) from plant-based whole foods or lean meats.
2. **Prioritize Dairy and Other Foods That Strengthen Bone Health**: Calcium, vitamin D, and vitamin K are vital for bone matrix support. Aim for 1000-1200 milligrams of calcium per day from dairy, fortified foods, or leafy greens like broccoli.
3. **Feed Your Heart and Brain At the Same Time**: Omega-3 rich foods (fatty fish, walnuts, flax) and anti-inflammatory nutrients can benefit both heart health and cognitive function.
4. **Opt for Fresh Food Over Processed, Packaged Foods**: Focus on whole foods with no preservatives, such as fruits, vegetables, nuts, and seeds, to support overall nutrition.
5. **Make Small Behavior Changes, Not Sweeping Lifestyle Shifts**: Incorporate small daily habits like adding chia seeds or switching milk options to enhance nutrition and meal variety.
6. **Think About Long-Term Eating Patterns Rather Than Short-Term Diets**: Focus on sustainable eating styles like the Mediterranean Diet or flexitarian plant-based diets to support long-term health benefits.
7. **Consult a Registered Dietitian Sooner Rather Than Later**: Don’t wait until symptoms arise; consult with a registered dietitian for personalized nutrition guidance, especially if you have heart disease risk factors.
By following these seven key nutrition rules, women over 40 can take proactive steps towards maintaining optimal midlife health and well-being.
Source: https://www.yahoo.com/lifestyle/7-ways-eat-smarter-maximize-195834828.html