Increasing vitamins and essential nutrients and maintaining appropriate calorie intake helps women over 50 prevent aging-related diseases and avoid weight gain.
Women in their 50s are in menopause and may experience many health problems such as osteoporosis, muscle loss, and decreased estrogen. A nutritious, balanced diet helps maintain a healthy weight and reduces the risk of disease.
Pay attention to your daily calorie intake
Aging causes women's bodies to store more fat. If they do not pay attention to the daily calorie intake in their diet, women are prone to obesity. Women in their 50s should consume between 1,600 and 2,200 calories per day. Active people who walk briskly or jog daily need more calories. Sedentary people can reduce this level.
Women should choose plant-based sources of nutrients such as nuts, fruits, vegetables and lean proteins to support bone, muscle and heart function.
Provide enough vitamins and minerals
Some important vitamins and nutrients support body functions and maintain health for women over 50 years old.
Calcium : Women 51 and older need 1,200 mg of calcium per day to build and maintain bone strength and prevent osteoporosis. Foods rich in calcium include milk and dairy products, dark green leafy vegetables, soybeans, sardines, and salmon.
Vitamin D: Promotes calcium absorption, strengthens bones. Women of this age should supplement 600 mg of vitamin D daily from fish liver oil; fatty fish such as salmon, tuna, mackerel; fortified foods such as milk, cereals, orange juice, yogurt.
Women from 50 years old should pay attention to their daily calorie intake to avoid weight gain. Photo: Freepik
Magnesium: Women 51 and older should get 320 mg of magnesium daily. This nutrient is involved in protein synthesis, muscle and nerve function, and blood pressure. Foods rich in magnesium include green leafy vegetables, almonds, cashews, peanuts, black beans, soy milk, and peanut butter.
Potassium: This mineral supports kidney, muscle, nerve, and heart function, and is important for women over 50. Many fruits and vegetables provide natural potassium, such as potatoes, avocados, orange juice, and bananas.
Protein: After the age of 50, muscle mass and strength in women decrease due to hormonal changes and body functions during menopause.
At this age, women should consume 46g of protein per day from foods of animal origin such as meat, poultry, seafood, eggs, and dairy products. Increase exercises that support building and strengthening muscles such as cycling and moderate weight lifting.
Prioritize heart-healthy foods
According to the Centers for Disease Control and Prevention (CDC), cardiovascular disease is one of the leading causes of death among women in the United States. People aged 65 and older are at high risk of heart attack, stroke, coronary heart disease or heart failure.
Women in their 50s should prioritize heart-healthy foods including vegetables, fruits, whole grains, fat-free or low-fat dairy products, fish, lean meats, eggs, and nuts. They should reduce their intake of trans fats, saturated fats, table salt, alcohol (one drink per day), and added sugars.
Physical activity, maintaining a healthy weight, and controlling stress... also help women prevent heart disease.
Bao Bao (According to Livestrong )
| Readers ask questions about cardiovascular disease here for doctors to answer. |
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