Betsy Fears, a registered dietitian who practices at RET Physical Therapy Group in Lake Stevens, Washington, about 40 miles north of Seattle, says many of her female clients feel anxious and bewildered when they put on unexpected pounds at age 50.
Some of her clients gain between 10 and 30 pounds by menopause — which is defined as “the ovulatory function of the ovaries has stopped, marked by the end of a regular menstrual cycle,” according to Dr. Janis V., an obstetrician-gynecologist. -GYN with Providence Saint Joseph’s Hospital in Orange County, California. The transition to menopause usually begins between the ages of 45 and 55, according to the National Institute on Aging.
Some customers say, “I don’t understand, what has changed?” She says concerns.
Weight gain in women over 50
Menopause is one factor. Maxine Smith, Certified Dietitian, says: Cleveland Clinic Human Nutrition Center.
Some weight gain can be attributed to a slow metabolism. However, research indicates that changes in metabolism are not important for people in their forties and fifties. Some women are gaining weight, the concerns say, because they are not as physically active as they were earlier in their lives, before the demands of their careers, raising children and in some cases caring for elderly parents.
Also, as women age, their bodies experience hormonal fluctuations, which can lead to weight gain, says Amy Kimberlin, national spokeswoman for the Academy of Nutrition and Dietetics. She is a Registered Dietitian and Certified in Diabetes Care.
Serious chronic medical conditions are another potential contributor. As women get older, some develop medical conditions that can lead to weight fluctuations.
These conditions may include:
Changing nutritional needs
If you’re a woman 50 or older, it’s important to consider what eating regimen will work for you as your nutritional needs change, says Lisa Jones, a Philadelphia-based registered dietitian.
In particular, women 50 and older need to make sure they get enough of these nutrients:
Concerns say these nutrients are important to women as they age for a variety of reasons.
Vitamin B12 is a common deficiency due to age-related decreased absorption. The vitamin is important for the production of red blood cells to help prevent anemia and helps with the function and development of the brain and nerve cells.
When women reach menopause, low estrogen and progesterone make it difficult to absorb calcium, increasing the risk of osteoporosis (loss of bone density associated with weak bones) or osteoporosis (a condition in which bones become brittle or brittle). Vitamin D helps with calcium absorption, which is good for bone health, the concerns say.
Protein is important for maintaining muscle mass and for healthy cells. Protein helps fight the slow loss of muscle and helps maintain strength for healthy aging. Protein also helps with cell repair and maintenance, hormone production and wound healing.
Protein needs can be met by consuming a variety of meat, poultry, fish, dairy, and plant proteins, such as tofu and tempeh.
Best Diet Plans For Women Over 50
Given all these factors, these three diets can be good options for women age 50 and over:
This acronym, which stands for Dietary Methods to Stop High Blood Pressure, is promoted by National Heart, Lung, and Blood Institute To prevent or stop high blood pressure or high blood pressure. Smith says the DASH diet is a heart-healthy eating style.
This eating regimen is low in saturated fat and sodium.
The DASH diet is high in these nutrients:
- the basic.
This eating approach, adopted naturally by people living in the areas around the Mediterranean, has been highly rated by many registered dietitians and rated as the best overall diet plan by US News’ panel of experts.
- Low-fat or fat-free dairy products.
- Lean protein (eggs, poultry, seafood, occasional servings of red meat).
- olive oil.
The MIND diet is a plant-based diet that includes foods that research suggests help boost brain function, including:
Research suggests that the MIND diet helps reduce the risk of dementia. for example, Research Published in January in Alzheimer’s Research & Therapy, it has followed more than 8,000 participants over a number of years. “Better adherence to the MIND diet is associated with a lower risk of dementia during the early years of follow-up,” the researchers wrote, adding that further research is needed to determine “to what extent the MIND diet may influence dementia risk.”
“Even those who follow the diet may only experience a moderately slower rate of mental decline,” Jones says.
Choosing the best diet for women over 50
Fears says choosing the right eating regimen for you is a personal matter.
“The best type of diet to choose is the diet that is sustainable over the long term and suits your dietary preferences,” she says. Nor should it feel like a ‘diet’. Diets are usually seen as short-term changes in eating patterns to achieve a goal and can (feel) very restrictive. In order to reap the health benefits of these diets, view them as a change in Long-term eating patterns and choosing one you will find interesting.”