Food · 05.05.2021 0

NUTRITION AFTER 50: HOW THE DIET OF WOMEN SHOULD CHANGE WITH AGE

The older the body, the more nutrients it needs.

With age, a woman’s body undergoes many external and internal changes, so it is very important to adjust the diet to avoid slowing metabolism, muscle loss, and the development of chronic diseases. How should women eat after the age of 50?

More protein

Old age is accompanied by loss of muscle mass. Studies show that after the age of 30, a person begins to lose 3 to 8% of muscle mass every ten years, a figure that rises sharply after the age of 60. By age 80, women can lose nearly half of their skeletal muscle mass. The reason for this lies in reduced physical activity and reduced protein intake. That is why it is necessary to include in the diet foods rich in protein, informs Ukr.Media.

More calcium

Age-related changes also apply to bones. In people over the age of 50, bone density begins to decline, making them prone to osteoporosis. This problem is especially common in women due to the fact that the body reduces the production of estrogen during menopause. This hormone protects bones from injury. To protect themselves from fractures, women should eat more calcium-rich foods. The daily requirement of calcium for older women -1200 mg.

Less salt

It is important for women over 50 to stop adding salt to food and put the salt shaker away from the table. High sodium intake may increase the risk of stroke and hypertension. To give the dish a rich taste and aroma, it is better to use a variety of herbs and spices.

More vitamin B12

Among other things, aging has a negative effect on the brain. For people over 50 who eat improperly, are characterized by forgetfulness, fog in the head, and decreased ability to concentrate. For the brain to work as before, you need to add vitamin B12 to your diet. It is mainly present in foods of animal origin.

More vitamin D.

Many people are deficient in this important nutrient. Its main source is sunlight. Vitamin D is needed by women over the age of 50 because it prevents cardiovascular disease, osteoporosis, diabetes, cancer, and obesity.