As a woman in her mid-40s, you’ve probably seen numerous fad diets and nutritional trends come and go over the years. Now, with a little more wisdom, you’ve likely settled into an eating routine that mostly leaves you feeling energized and nourished. However, you might have noticed some changes in your body recently.
Dr. Stephanie Faubion, medical director of The North American Menopause Society and director of Mayo Clinic’s Center for Women’s Health, explains that perimenopausal symptoms may have been present since your mid-30s, with menopause typically beginning around age 45.
Image Credit: Pexels/cottonbro studio
Increase Nitrate-Rich Veggie Intake
Maryann Jacobsen, a registered dietitian and midlife health expert, advises women over 45 to increase nitrate-rich vegetable intake for improved nitric oxide levels. She also recommends focusing on crucial micronutrients affected by aging and hormonal changes. These dietary adjustments can positively impact future health.
Stay Satiated With Ample Protein Intake
Courtney Delpra, a dietitian at the Cleveland Clinic, warns against highly low-calorie diets for women due to declining estrogen levels affecting muscle mass. Instead, she suggests consuming enough protein (20-30g per meal) from lean sources like chicken, fish, beans, nuts, or seeds, while limiting higher-fat meats.
Image Credit: Pexels/T Leish
Fiber: A Key To Managing Cholesterol
Strive for nutritional balance, advised by experts like Jennifer Salib Huber (@menopause.nutritionist on Instagram). Don’t focus solely on high-protein diets or excessive carb restrictions. Increasing fiber intake can help manage cholesterol levels during menopause and reduce the risk of insulin resistance and diabetes.
Aim For A ‘Good Enough’ Diet To Support
Your Health
Women should embrace healthy eating without guilt, finding a flexible and forgiving approach that fits their lifestyle. Rather than rigid rules, aim for a “good enough” standard most of the time, allowing yourself to enjoy food without striving for perfection.