After the age of 50, women experience an infinite number of changes at all levels and most, if not all, have to do with menopause.
The arrival at this phase of life marked by the end of menstruation makes the woman’s body goes through changes such as redistribution of body fatfluid retention, weakening of the bones, dry skin…
And also mood swings, irritability, fatigue or difficulty in having a quality sleep. However, we do not have to sit idly by. To face this scenario and alleviate these and other effects, we have two great allies: physical activity and diet.
What should be prioritized
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The main trigger that explains what is happening in the body is the sharp drop in estrogen. The plummeting of this hormone causes the body and mind to go into overdrive.
One of its most relevant effects is the weakening of the bones, which favors the appearance of osteoporosis and possible bone fractures. For this reason, one of the changes that diet requires during menopause is an extra supply of calcium and vitamin D.
Reduce these foods after age 50
The nutritionist Sandra Moñino You have selected some food groups that should be reduced and even eliminated at age 50. Doing so only has positive effects.
industrial pastries
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Sugar, both the one that includes these foods and the one that we add, is a food that causes hormonal problems and can lead to diabetes or raise cholesterol.
ADVICE. As an alternative, try making a cake with dates, with banana or with baked apple
Sweeteners
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Although there is a belief that taking sweeteners is healthier than sugar, the truth is that this is not the case. They would only be recommended for diabetics. and, in general, at specific moments.
ADVICE. To sweeten coffee, tea or infusions, it would be good to use cinnamon or add milk or vegetable drink.
Biscuits, cookies…
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Hydrogenated fats are found, above all, in ultra-processed foods, such as in biscuits, biscuits and cereals or in the pre-cooked potato omelette.
ADVICE. To identify this type of food, nutritionist Sandra Moñino advises reading the labels.
White bread, rice…
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Refined flour from rice, bread, etc. they act like a sugar. “It would be necessary to eliminate them and change them to their integral version, which provide more fiber and more satiety,” advises the expert.
ADVICE. Both at breakfast and at main meals, prioritize foods with whole wheat flour.
Fried and battered
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Oil, when subjected to high temperatures, oxidizes and loses all its propertiesso empty calories would be consumed and not those provided by extra virgin olive oil.
ADVICE. A healthier option is to use the air fryer or oven, which also work well.
No alcohol
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Even just a glass of wine or beer is bad for your health. at the hormonal, digestive and metabolic levels. Alcohol should be limited enough and, if possible, eliminated altogether.
ADVICE. As a refreshment, the dietitian suggests water with lemon and, occasionally, non-alcoholic beer.
Carbonated drinks
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One of the problems associated with carbonated drinks (all) is that They prevent the absorption of nutrients from the food we eat.
ADVICE. A good substitute for this summer could be cold citrus or sweet infusions and kombucha.
Water, never lack
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Although drinking enough water is important at any age, during menopause it is even more so.as it will take care of bone and skin health, reducing the effects of aging.
Many women find it difficult to drink water throughout the day. If it is your case, try to always have a bottle of water handy. That way it will be much easier for you.
You don’t have to be in the middle of August to get dehydrated. After the age of 50, the sensation of thirst decreasesso that, without realizing it, we drink less water than we need.
