Essential Nutrition for Women Over 50
Women of all ages should be conscious of their health, but those over the age of 50 should be more particular when it comes to how they take care of their body. As we get older, our bodies became less resistant to disease, which can lead to serious health consequences in our later life. Middle-aged people also find it hard to lose weight when needed because metabolism slows naturally when we get older. Given these facts, proper nutrition should be painstakingly observed among the middle-aged.
One of the most important things that we should remember when it comes to the health of mature women is that the need for energy lessens and the need for more protein increases. The decrease in energy requirement is caused by the reduction in physical activity and the changes in the person’s metabolism.There is a natural decrease in muscle mass among mature women, which contributes to the decrease in energy requirements compared to younger women. Now this is the time that the body’s protein requirement increases, which makes it very important for mature women to add more protein to their diet. The benefits of having enough protein in the body include the ability to fight infection, heal wounds quickly and maintain the equilibrium of nitrogen.
Calcium is definitely a must among older women. This nutrient strengthens the bones, which tend to become weak with age, especially among women. Many find themselves with serious bone problems such as osteoporosis because of calcium deficiency. The calcium requirement increases dramatically for post-menopausal women. The body needs at least 1000 mg of calcium to handle the hormonal changes that happens during menopause. This is why older women are often told to eat more dairy products such as milk, cheese, ice cream and yoghurt. Fish, especially calcium, is also a good source of calcium. To make it easier for you to meet your calcium requirements, you can take supplements which will protect you from diseases such as hypertension, colon cancer and osteoporosis.
Women constantly lose a lot of iron in their body because of menstruation. As one grows older and reaches menopause, the requirement for iron is significantly lessened. This means that the iron requirement of older women is the same as that of adult men. This does mean that mature women should stop taking more iron in their diet. Inadequate amounts of iron in the diet can lead to iron deficiency anemia. Women in the post-menopausal stage should be careful in taking iron supplements though. Too much iron can cause diseases in the heart and liver.
Vitamin D is needed by mature women to help boost their immune system. This vitamin is essential to fight and prevent infections. You can lots of vitamin D by getting enough sunlight and including this nutrient in your daily diet. You should eat lots of fortified dairy products and fatty fishes. People with lactose intolerance can make up for not eating dairy products by taking the right supplements.
Vitamin A is a fat-soluble vitamin with lots of benefits which will promote better health conditions as one grows older. It strengthens the immune system by protecting the respiratory system from possible infections. It also promotes the growth of the thymus gland and protects it from the effects of stress. Vitamin A also lessens the risk of cardiovascular disease especially among older women by providing interference with oxidation of cholesterol and fats in the bloodstream.
Vitamin B12 is one of those essential nutrients that can reduce the risk of cardiovascular disease. This vitamin can be found mostly in meat. The problem is that as people grow older, they tend to eat less meat, mostly because of chewing difficulties. As a result, they do not get adequate vitamin B12 in their diet. This problem can be easily solved by taking vitamin supplements.
When it comes to exercise, professionals agree that mature women should continue their regular fitness activities even as they grow older. The sooner a woman starts incorporating regular exercise in her routine, the better. One thing that mature women are not really aware of is that strength training can actually benefit their health in a lot of ways. There are resistance-training programs designed for mature women which can increase endurance and muscular strength. Increasing muscular strength in older women can make them more adaptable to heavy resistance training and produce lean, good-looking muscles. This will help retain the firm, youthful look that women have in their twenties.
For mature women who need to lose the extra pounds, they may encounter difficulties in losing weight because of the changes in the body’s overall metabolism. Older women must work harder than the young ones to be able to stay fit and retain their dress size. Although it takes a lot of effort for mature women to stay in shape, there are lots of techniques which they can follow in order to accomplish their fitness goals. Some of those techniques are:
Do not attempt to skip meals
In fact, you should be consuming no less than 1200 calories a day. When you skip meals, you are putting your body in starvation mode. This makes your body retain the calories instead of burning them when you exercise. When you ncrease your calorie intake again, this is when you will gain the pounds.
There is no need to take those diet pills
Some women resort to taking diet pills in order to lose weight faster and easier. No amount of diet pills can serve as a substitute for right diet and regular exercise when it comes to shedding the extra pounds. Diet pills can only result to the merciless cycle of gaining and regaining your weight, because you will definitely put the pounds back on when you stop taking the pills. Plus, there are some diet pills that can be dangerous for your brain and blood pressure.
Use smaller plates when eating
This may seem like one of those useless tricks to make you think that you are eating less, but this actually works for a lot of women. Using big plates will tempt you into filling it up with food. Using a smaller plate can work for you, as long as you eat just one plate of food.
|Posted on October 5, 2010, 8:25 pm|