Women in their 40s experience a lot of changes in their body. Hormonal changes, loss of bone mineral density are few of the common menopausal and perimenopausal symptoms. Here’s what you can do about them.
Every year, March 8 is observed as International Women’s Day. This day is celebrated all across the world in order to empower and educate women about their rights. On this day, the social, economic, political and cultural achievements of women are celebrated globally. International Women’s Day is a call for taking action for accelerating gender parity in all spheres of life. Focusing on some of the essential health requirements of women, we talk about nutritional needs of women above the age of 40 in this article.
Women’s bodies undergo a number of changes after a certain age. Their metabolism changes and hormonal changes are at an all-time high. In her blog on women’s health, nutritionist Nmami Agarwal mentions that bone mineral density also reduces in women after a certain age. Before or when they hit menopause, they experience symptoms like weight gain, hot flashes, bloating, bone loss, mood swings and dry skin.
Loss of bone density makes women prone to osteoporosis and fractures. Thinning of bones can cause difficulty in walking, fragility, swelling and pain in joints. Maintaining a healthy lifestyle can help in easing and even preventing these symptoms. Additionally, a few diet recommendations may also help. On Women’s Day, we share a few nutritional guidelines for women above the age of 40 to ease their way to menopause and perimenause.
Here are a few nutritional guidelines for women above the age of 40:
These can help women cope with hormonal changes, menopausal symptoms and loss of bone density.
1. Water: Vaginal dryness and dry skin are some of the most common symptoms of menopause. Decrease in oestrogen are to be blamed for this. Drinking a minimum of eight glasses of water can help in keeping the skin moisturised and reduce vaginal dryness. Drinking enough water will also help in keeping bloating at bay.
2. Calcium: Calcium is the go-to mineral for bone health. Calcium is specifically important during menopause because reduction in oestrogen levels can speed up bone loss. Consumption of dairy products is downright essential for women in their menopausal stage. Ragi, chickpeas, eggs, milk, curd, cheese etc should be a part of your diet.
3. Vitamin D: Vitamin D is required by the body for adequate absorption of calcium. Vitamin D is synthesised in the body in the presence of sunlight. However, consuming tuna, eggs and meat can also help your body provide Vitamin D.
4. Fruits and veggies: Consuming fresh fruits and vegetables is one of the most important aspects of a healthy lifestyle. Metabolism tends to slow down as you age. Consuming low calorie high fibre fruits and vegetables can prevent weight gain and also help you stay healthy.
5. Iron: Menopausal years are accompanied with low levels of iron. It is thus recommended to eat more and more iron rich foods during this age. Here are some examples of foods rich in iron.
6. Flaxseeds: Omega 3 rich flaxseeds can be beneficial for women at their menopausal age. They are rich in fibre and can help in balancing estrogen levels along with keeping arteries healthy.
