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Entering the age of 50, women will show signs of decline in health and functions in the body. To improve health status and reduce the risk of diseases, women should focus on the menu for people over 50 years old.
1. The role of the menu for people over 50 years old
At each age, there will be different nutrition regimens. Nutrition plays an important role in helping the body stay healthy, develop normally, enhance function, develop the brain, prevent and support the treatment of a number of diseases...
For women aged 50, Women are prone to symptoms of anorexia, slow digestion, trouble sleeping, mood swings, hot flashes, and increases the risk of malnutrition. Therefore, a proper diet for people over 50 years old will help control weight, keep bones strong and prevent cardiovascular disease.
2. Diet for people over 50 years old
Increase calcium and vitamin D 1 of the health problems of women aged 50 is osteoporosis. The cause of osteoporosis is due to the body absorbing less calcium as well as reducing the ability to tolerate dairy products (abundant source of calcium).
According to experts, 50-year-old women need to consume 1,200mg of calcium per day. Some of the foods that are rich in calcium and vitamin D are fruits, grains, vegetables, beans, etc. In particular, these foods also provide the body with many antioxidants to prevent disease.
Experts also advise if women suffer from lactose intolerance, eat cheese, yogurt or kefir; canned salmon; broccoli and beans... instead.
If you still don't meet your body's vitamin and calcium needs through food, use an age-appropriate supplement.
Fiber supplements Fiber is especially important with many nutritional components and improves the digestive system. Some types of fiber you can easily find and use such as: Legumes, whole wheat pasta, bread, whole grains, oatmeal, brown rice, fresh fruits, vegetables ...
Eat lean protein Experts recommend, the menu for people over 50 years old is protein such as: Skinless chicken, fatty fish and vegetable protein (soybean).
At the age of 50, women tend to sit more and exercise less. This leads to senile muscle atrophy (sarcopenia). However, with enough protein, women can reduce the impact of this muscle loss.
Each person's protein needs depend on their weight. To ensure the health of women over the age of 50, experts recommend 1 - 1.5g of protein per kg of weight. For example, you will need at least 63g of protein per day if you weigh 63.5kg.
In particular, in the menu for people over 50 years old, lean meats should be added to supplement protein. If you are a vegetarian, you will provide your body with protein through a diet rich in healthy vegetables. In addition, women should also supplement protein with some other foods such as quinoa, eggs, milk, nuts, and soybeans.
Occasional vegetarianism A plant-based diet has many advantages. They are low in calories but rich in vitamins, minerals, and antioxidants. Therefore, you should fast 1-2 times a week.
Cut down on salt. Salty foods are associated with high blood pressure. According to the recently published 2015 dietary guidelines, each person should limit salt to 2,300 milligrams per day.
Choose healthy fats Instead of eating trans and saturated fats, 50-year-old women should prioritize choosing healthy fats such as: Nuts, avocados, cold water fish. Limit your consumption of sugary drinks and products containing this ingredient.
Bổ sung chất xơ, ăn protein nạc, tăng cường canxi và vitamin D... là thực đơn cho người trên 50 tuổi.
3. Lifestyle changes to ensure the health of women aged 50
Besides a healthy diet, women need to change their lifestyle to ensure the health of women aged 50. Specifically:
Drink enough water: The human body is mostly water. Therefore, adding enough water daily will enhance metabolism, improve digestive system... Similar to working age, women over 50 also need to supplement from 1.5 to 2 years old. liters of water per day. You can completely supplement water from fruits, vegetable soups... Enhance exercise: Regardless of age, the exercise regime is prioritized. Because practicing sports will help the body be flexible, increase resistance,... Depending on their health status, women can practice gentle movements such as walking, nursing, yoga... Keep mental comfort, avoid stress: At the age of 50, a woman's mood changes erratically, gets angry easily, etc., greatly affecting her health. Therefore, experts advise women to avoid stress. Instead, keep an optimistic, relaxed mind. In summary, 50-year-old women are more likely to have symptoms of anorexia, slow digestion, trouble sleeping, mood swings, hot flashes and increase the risk of malnutrition. Therefore, a proper lifestyle and diet will help control weight, keep bones strong and prevent cardiovascular disease.
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Reference source: Webmd.com
