How to Eat Right and Stay Active During Midlife
Middle age is a time when women go through big changes in their bodies, like bones getting weaker, hormones acting up because of menopause, and their bodies burning less energy. This National Nutrition Week in 2023, from September 1 to 7, we want to talk about how women can eat and stay healthy during this time.
1. Keep Moving:
It’s always good to move around. But when you’re in middle age, it’s super important. Doing things like lifting weights or even just moving your body helps make your muscles stronger. This means you can do everyday stuff like carrying groceries or climbing stairs without any trouble.
2. Eat Protein:
Protein is like the body’s builder. It helps make muscles, keeps bones strong, and controls hormones. You can find protein in foods like chicken, beans, and yogurt.
3. Iron and Calcium:
To avoid feeling tired and to keep your bones strong, eat foods like spinach, beans, and dairy products. They have iron and calcium, which are like your body’s helpers.
4. Try Soy and Flaxseeds:
These foods might help make menopause symptoms easier to handle. Menopause is when your body goes through changes, and it can be uncomfortable.
5. Get Moving Every Day:
Even simple things like walking or doing yoga can help you feel better. Yoga and meditation also help your mind, which is important when you’re stressed or have mood swings during middle age.
6. Exercise 150 Minutes a Week:
Try to move around for 150 minutes each week. That’s like 30 minutes a day for 5 days. And make sure to do exercises that make your muscles stronger for 2-3 of those days.
7. Eat Protein for Energy:
When you eat enough protein and exercise, your body burns calories and builds muscles. This helps you stay strong and keeps you from gaining too much weight.
In short, middle-age doesn’t have to be a tough time. By eating well, moving your body, and taking care of your mind, you can feel great and stay healthy. So, follow these simple tips, and you’ll be on the right track.
