Women being selfless fondle of the house, often neglects and compromises on their own health while looking after the dietary needs of their families. At times they might feel too occupied to supplement vital nutrients in their diet while always paramount their family leaving them low on energy, irritated and angry at times.
Consuming sufficient key nutrients are crucial for women during their entire course of life as invigorating and healthy foods elevate and floor fertility, fight stress, boost energy levels, ease out pregnancy and mollifies menopause.
As soon as women hit 40, their body starts probing for extra nutrients to be acquired as the several mood swings and hormonal changes as women are neighbouring the stage of menopause in their life. Those with feeble immune system, face a hard time battling with declining metabolism and Osteoporosis, a condition when the bones start to become fragile, enfeeble and incapacitated.
Thus, it is very essential for women to shift their diet over 40 and start consuming proteins, vitamins, fats, carbohydrates and minerals. These shall work as bone builders, immunity enhancers, muscle boosters and inflammation fighters for healthier and happier life after 40.
1. Go Bananas
Bananas have a calming effect due to the fruit’s high concentration in Tryptophan, an acid consisting mass of serotonin which influence the mood swings and brings in high life condition. They are also rich in potassium which safeguards the loss of calcium from the body and boosts the nervous system of the body. It has high fiber content and aids the process of digestion and is even seen as a nutritional powerhouse for the body by revitalizing your energy levels and thereby, controlling your blood pressure.
A cup of broccoli contains calcium, manganese, potassium, phosphorus, magnesium, and iron. In addition, it contains high concentration of vitamin A, C, and K and helps in reducing unwanted estrogen levels.
Tomatoes provide about 40% of the daily vitamin C and contains ample amount of vitamin A, potassium, and iron for sustaining good blood health. They also contain Lycopene gives protection against cardiovascular diseases and decay the level of cholesterol in the blood. Also, tomatoes aid metabolism and fastens the digestive system.
This fruit boosts your haemoglobin while giving its color to the blood. It reduces the threat of cancer due to the presence of Ellagitannins, which give the fruit its color. Inculcating a habit of eating fruit twice a week, could lift your health condition.
5. Soya or Tofu
Tofu or soybeans are a complete source of dietary protein and provides all vital amino acids required by our body. Soybeans are high in healthy polyunsaturated fats and ease the symptoms of menopause. It has anti-cancer properties and prevents Osteoporosis by being a rich source of calcium and helping in bone formation. Its richness in proteins gives protection from hair loss.
It is very important for women to eat whole eggs as its white portion gives energy and the fat in the yolk are essential for our body. The benefits of the minerals and nutrients in the yolk outweigh the effect of cholesterol in it by. Consuming eggs three or four times a week for breakfast or evening snacks is a healthy alternative. In addition the eggs comprise of Choline which improves the functioning of the brain.
7. Dark chocolate
The flavonoids present in the dark chocolate are known for their benefits in dropping the blood pressure levels, helping in formation of nitrites which eases out the blood flow. Dark chocolates are also known to decrease the cholesterol and avert the blockages in arteries. Dark chocolate also elevates the mood but should be consumed in limited quantity as it is filled with calories and can be accounted to be a reason for excessive weight gain.
Omega-3 is a rich source of fatty acids which is very good for heart health and is generally found in fishes like salmon and tuna. After reaching the age of 40, it is important for all the women to eat fish at least once a week for their proper health or else, cooking food in fish oil is also beneficial. In plants, omega-3s is found in flaxseeds and walnuts.
Apart from these foods almonds, spinach, beans, apple, kale, brown rice, whole fat milk, raspberries, pumpkin, tomatoes, avocado, olive oil and a lot more should be consumed by women. These foods shall totally enhance their health and help ease out their path towards ageing. A good diet paves a way towards a younger old age.
In conversation with Dr. Rita Bakshi, Senior Gynaecologist, International Fertility Centre.
Dr. Rita Bakshi is a Senior infertility specialist & gynecologist. Dr. Rita Bakshi is the chairperson of International Fertility Centre. She sees herself as a catalyst, which has helped illuminate the lives of many by her passion of treating infertile couples while quenching their search for a bundle of joy in their lives.