Optimize nutrition as you age

We pause to understand what healthy eating is for a woman. Literally. What should we feed our bodies so that we can enjoy good health throughout the changing stages of our lives? Whether you’re a student attending online classes or a corporate person working from home these days; a housewife who never rests for a moment or maybe you are none of the above, but as a woman, you need to know which food is right for you and, most importantly, when.

From adolescence onwards, what you eat will define who you are in the next few years, as your nutrient needs are greater now than at any other time in your life cycle.

“As adolescence is a time of rapid growth and development, a balanced diet is key, as a healthy diet is essential for proper hormonal balance. You need to stay fit by consuming good fats from fish, avocado, nuts, olive oil, etc. The onset of menstruation at this stage often causes low hemoglobin, so load foods rich in iron, protein and avoid junk foods that contain refined sugar, saturated and trans fats. ” , said Dr. Ganesh Kadhe.

He added: “If you’re under 30, it’s a good time to start increasing your calcium intake. In case the pandemic continues to hurt the amount of vitamin you can absorb from the sun, add vitamin D to your diet. If you are pregnant or breastfeeding, lean protein, iron and vitamin C (to absorb iron) are essential for you. If you are planning a pregnancy, Intake of supplements that include vitamin D, B12, iron, calcium and folic acid are essential.A well-balanced diet for all women of this age should include meat and dairy, seafood, leafy vegetables green, legumes and cereals, nuts and citrus fruits. ”

Make the transition to menopause smooth by limiting foods high in salt, preservatives, and saturated fats. “Women in their 40s and 50s should eat more calcium and iron, foods rich in antioxidants such as berries, cocoa, green tea and more fibrous foods such as whole grains, vegetables and fruits. In addition to vitamins D and C, Another thing that can’t be ignored as we age is B12, which is responsible for neurological function and is often deficient in vegetarians, so consciously supplement your diet with foods rich in vitamin B12 if you don’t get it right. It is essential to follow a low-glycemic, high-protein, low-fat, and regular diet in this age group. ” says Dr. Ganesh.

“Age may be just a number, but if you want to stay fit and active even after age 60, the number of nutrients in your food should increase in proportion. As a senior woman , your diet should already include everything recommended.This means that foods rich in calcium, iron, protein have a great yes and processed foods, saturated fats and excess salt have a great no. The other red flags at this age are spicy foods that can cause acidity problems, which are too sweet, which can lead to a sugar imbalance and, finally, diabetes. a solution and they should rather consume calcium and protein rich dairy products. ”

No matter how old you are, drink plenty of water to keep your body well hydrated, add a nutritious drink to your diet for a healthy balance of nutrients, get enough sleep to make you feel fresh and rejuvenated; stay active with age-appropriate exercise and give equal importance to your mental well-being. A lifestyle that combines all of this with a healthy, balanced diet will ensure that you enjoy women at any stage of your life.

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