Louise Carter is a registered dietician and wellness expert with over 15 years of experience. Her passions lie in womens health, gut health and lifestyle diseases.
As women age, their nutritional needs and health concerns evolve significantly. After the age of 40, the body undergoes various physiological changes that can impact overall well-being. By adopting a balanced and nutrient-rich diet, women can navigate these changes more smoothly, promoting health and vitality well into their later years. Lets explore the essential nutritional strategies and health considerations for women over 40.
Understanding the changes
Hormonal shifts: One of the most significant changes for women in their 40s is the onset of perimenopause, leading to menopause. This transition can bring about hormonal fluctuations that affect metabolism, bone density, and cardiovascular health.
Weight gain: A natural decline in metabolic rate, the change in hormones and the many emotional responses to this can lead to weight gain, making it important to adjust dietary intake and physical activity levels.
Bone health: Women are at a higher risk of osteoporosis after menopause due to a decrease in oestrogen levels, which affects calcium absorption and bone density.
Cardiovascular health: The risk of heart disease increases with the decrease in oestrogen and increase in weight. This can impact cholesterol levels and blood pressure, making cardiovascular health a critical focus.
Muscle mass: Age-related loss of muscle mass, known as sarcopenia, can affect strength and mobility. Adequate protein intake and resistance training are vital to counteract this process.
Simple nutritional strategies for optimal health
While most of the symptoms women experience are the same, it’s important to personalise wellness and nutrition strategies. Daily life, gut health, inflammation, daily stress, sleep routines, fitness levels are all different and so one cannot accept blanket nutrition advice. Below are a few generic tips which may help but remember when on a wellness journey that it is YOUR journey and should be tailored to you.
1. Balanced diet
This seems obvious but is often the biggest downfall in most women’s lives. While trying to lose weight many elements of a healthy diet are forgotten.
Ensure a balanced intake of carbohydrates, proteins, and fats. Focus on complex carbohydrates, lean proteins, and healthy fats from sources like nuts, seeds, and olive oil. Cutting food groups out can be detrimental to weight and wellness so it’s important to always create balance throughout the day. Balance decreases cravings and overeating.
Paying attention to vitamins and minerals such as calcium, vitamin D, magnesium, and vitamin B12 are crucial for bone health, energy levels, and overall well-being.
As hormones change women are at greater risk for decrease in bone density. Always incorporate calcium-rich foods such as dairy products, leafy greens, and fortified plant-based milks. Vitamin D can be obtained through sunlight exposure and foods like fatty fish, egg yolks, and fortified cereals. Magnesium: Found in nuts, seeds, whole grains, and green leafy vegetables, magnesium supports bone density and muscle function.
2. Weight management/body composition
It’s important to prioritise weight management as this is directly related to cardiovascular and other lifestyle disease risk. Portion control and being more mindful about your intake is key. Include a variety of protein sources like lean meats, poultry, fish, beans, legumes, and plant-based proteins to support muscle maintenance and repair. Prioritize omega-3 fatty acids found in fish, flaxseeds, and walnuts. These fats help reduce inflammation and support heart health.
3. Gut health
The gut is the centre of the system. If the gut is not functioning well then the body cannot function well. Good gut health enhances hormone production, mood, energy levels and even sleep. High-fibre foods such as whole grains, fruits, vegetables, and legumes help maintain and support digestive health.
4. Hydration
Staying hydrated is essential for overall health, bowel movements, skin health and even energy levels. Aim for at least 8 glasses of water a day, more if engaging in physical activity or during hot weather.
Lifestyle changes to improve wellness
Regular exercise: Its important to view exercise as a stress relief and a way to help to feel better about yourself, rather than using exercise as a weight management strategy during this time. Both forms of exercise are important. Incorporate resistance exercises to maintain muscle mass and bone density and engage in regular cardiovascular exercise such as walking, swimming, or cycling to support heart health and maintain a healthy weight.
Stress management: Practices such as yoga, meditation, and deep breathing exercises can help manage stress and promote emotional well-being. Extra stress can cause hormones to change and also change our food intake to a point. Stress also affects sleep so stress management should always be taken into consideration.
Sleep: Sleep is important on many levels when it comes to wellness. Sleep affects stress levels, hormone balance and even appetite. Always make sure sleep is a priority.
Conclusion
It is clear that maintaining optimal health after 40 requires an approach that includes a nutrient-rich diet, regular physical activity, and proactive health management. By understanding the unique nutritional needs and health challenges that come with age, women can take charge of their well-being and enjoy a vibrant, healthy life well into their later years. Personalising nutrition and exercise strategies make the journey that much easier.
Read more from Louise Carter
Louise Carter, Registered Dietician and Wellness Coach
As a registered dietician, Louise's expertise and passion lie in wellness, with a particular focus on lifestyle changes, women’s health, gut health, and personalised nutrition strategies.
Louise’s approach to wellness is far from one-size-fits-all; she understands that each person and their journey is unique. With a commitment to addressing the root causes rather than merely treating symptoms, Louise is dedicated to walking alongside her clients in their wellness journeys.
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