As women approach 50, the body prepares for and goes through menopause and other side effects of aging. Many women need to take new and different approaches to maintain their health, including adapting their diets to obtain the requisite nutrients for a healthy body, mind and spirit. In that case, we should all want to look into the best diets for women over 50s.
As crazy as it may sound the 50s are a time for big opportunities, thanks to perimenopause and menopause. This is a time in a woman’s life where she has hormone fluctuations, which can cause changes in metabolism and body weight,” osteoporosis, osteoarthritis, and changes in blood sugar regulation (insulin resistance can occur due to hormone changes) as other conditions women in this age group might experience.
Dietitians explain that women can alter their diets to better adapt to their bodies natural changes. I'm going to talk about some of the best diets out there, or rather, lifestyles, for women over 50 that can, these taste combinations help support healthy muscle mass, hormone balance, and proper weight management.
The Mediterranean diet is great for heart health while helping to prevent cancer and diabetes. It doesn’t restrict or eliminate any food groups, but instead encourages everything in moderation. This diet emphasizes carbohydrates from fruits and vegetables, in addition to whole grains, which have a lot of fiber and will leave you feeling full for longer. It has plenty of omega-3 fats, found in foods like fish and olive oil, that also boost satiety in addition to assisting with hormone production. It’s also high in protein, both in plant and animal-based products. This protein is important for women over 50 who need it to fight muscle loss that happens with age.
Natural foods are powerful health boosters. Whole grains, legumes, fruit, and vegetables are packed with fiber, which slows digestion and helps control blood sugar. Monounsaturated fats in olive oil, nuts, and fish can have anti-inflammatory effects, which may help stave off heart disease and many other conditions.
That Mediterranean-style diets have health benefits that arent necessarily new. Past research has shown that this type of eating pattern can help lower cholesterol levels, help with weight loss, improve rheumatoid arthritis, and reduce the risk for developing Alzheimer’s disease, diabetes, and various types of cancer.
The age of information is revolutionary by nature and because of we might think that this is new... what is new is that the fast-growing mountain of scientific evidence about the diet’s benefits is now at heavenly levels, and many health experts are hoping you’ll be inspired to start the journey to better health Mediterranean-style. Just do it slowly, “It’s not realistic to make the changes overnight, but you can start with small changes".
The Paleo diet is a high-protein, low carbohydrate meal plan that is rich in eggs, veggies, fruits, nuts, and unprocessed meat. Lower carbohydrate nature is beneficial for women in their 50s and older who may be dealing with insulin resistance and are unable to process carbs like they were before. Paleo has no soy or dairy, which can help women going through changes with hormones since excess soy and hormones found in conventional dairy products can lead to high estrogen levels, making women store weight in their thighs and hips. It also includes good fats which promote healthy hormone production.
The aim of a paleo diet is to return to a way of eating that's more like what early humans ate. The diet's reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices an idea known as the discordance hypothesis.
Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. This relatively late and rapid change in diet, according to the hypothesis, outpaced the body's ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today.
A number of randomized clinical trials have compared the paleo diet to other eating plans, such as the Mediterranean Diet or the Diabetes Diet. Overall, these trials suggest that a paleo diet may provide some benefits when compared with diets of fruits, vegetables, lean meats, whole grains, legumes and low-fat dairy products. These benefits may include:
- More weight loss
- Improved glucose tolerance
- Better blood pressure control
- Lower triglycerides
- Better appetite
A paleo diet may help you lose weight or maintain your weight. It may also have other beneficial health effects. However, there are no long-term clinical studies about the benefits and potential risks of the diet.
You might be able to achieve the same health benefits by getting enough exercise and eating a balanced, healthy diet with a lot of fruits and vegetables.
WFPB - Whole Real Food
The whole real food, or “clean eating,” plan avoids all processed foods, which can prevent inflammation. This diet can also help manage hormones, due to the fact that whole foods don’t have antibiotics or preservatives, which can be big hormone disruptions.
It focuses on whole real food products, like fruits, vegetables, legumes, whole grains, fish, meats, and healthy fats. The lack of processed food equals less refined sugars, resulting in better blood sugar stability and less abdominal fat being stored. The high number of nutrients and fiber in these foods also results in feeling full, preventing overeating.
There is no clear definition of what constitutes a whole-foods, plant-based diet (WFPB diet). The WFPB diet is not necessarily a set diet it’s more of a lifestyle.
This is because plant-based diets can vary greatly depending on the extent to which a person includes animal products in their diet.
For these reasons, this diet is often confused with vegan or vegetarian diets. Yet although similar in some ways, these diets are not the same.
People who follow vegan diets abstain from consuming any animal products, including dairy, meat, poultry, seafood, eggs and honey. Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, seafood or dairy.
The WFPB diet, on the other hand, is more flexible. Followers eat mostly plants, but animal products aren’t off limits. While one person following a WFPB diet may eat no animal products, another may eat small amounts of eggs, poultry, seafood, meat or dairy.
Autoimmune Protocol (AIP)
Autoimmune protocol (AIP) focuses on repairing the gut and decreasing inflammation, which can be very helpful with the hormonal changes women in their 50s experience. It can also remove toxic and trigger foods such as refined sugars and processed foods which can cause malabsorption and inflammation in the gut.
If the gut is unhealthy, it inhibits the body’s ability to absorb nutrients. This causes hormonal imbalances which exacerbate the hormone changes that are already happening. The autoimmune protocol (AIP) diet is a relatively new, food-based approach to eliminating unwanted inflammation in a person’s body. It’s a diet that’s thought to help heal your gut to reduce inflammation created by autoimmune conditions.
The diet is very restrictive and mainly includes meats and vegetables. Generally, you would try the AIP diet for several weeks before adding in foods outside of the diet.
Higher Protein/Moderate Carbohydrate
Eating a high-protein/moderate carbohydrate diet can aid the body during its natural aging process. Studies have found that higher protein levels support your body’s muscle mass since it decreases as you age and also keeps you full, decreasing the amount of food that’s consumed.
A diet high in protein can also encourage blood sugar stability, as protein can decrease blood sugar levels. As women age and go through hormonal changes, one thing that’s affected is their insulin sensitivity and how they process and utilize blood sugars.. Eating moderate levels of carbohydrates helps the body get enough B complex vitamins, which can be beneficial for preventing dementia as we age.
These are just some of the strategies that can be implemented to increase life quality; we have more information of great value waiting for you to discover it. We hope this information has blessed you.