Healthy & Balanced Diet Advice for Women Over 50

What is a balanced diet?

So, now we've had to suffer through all of these symptoms, we need to eat rabbit food and spend our retirement walking miles and miles. OK. Not quite. But diet and regular exercise are beneficial in the long run. Apart from the fact that it will make you feel better, it will also help the HRT work better for you.

Many of us are deficient in calcium and vitamin D. By changing the foods we eat or using supplements, we can raise that deficiency to what we ought to have, which in our case is 1000–1500 mg of calcium and 400–800 IU of vitamin D daily.

Hormone replacement therapy (HRT) can be effective in preventing and treating osteoporosis. In observational studies, estrogen therapy has been shown to reduce osteoporosis-related fractures by approximately 50% when started soon after menopause and continued long-term.

Which foods balance hormones in women?

Food has an incredible impact on our health. As you know by now, your hormonal system is complex, intricate and delicate. When these hormones are balanced, you feel good. When they're off-balance, you don't. Here are some of the best foods to get your hormones in sync:

Eggs: Egg yolks contain HDL cholesterol, essential for making hormones.

Eggs also provide choline, an essential nutrient that supports the production of acetylcholine — which is vital for our memory's development, the nervous system, and brain health.

Flax Seeds: These tiny seeds are full of good fats, fibre, antioxidants, and plant-based oestrogens, which promote hormone balance.

Salmon: Salmon is rich in protein, good cholesterol, and healthy fats like omega-3 fatty acids. It also contains a high dose of vitamin D.

Avocado: Not only are they rich in good fats, but avocados are also excellent sources of fibre, potassium, magnesium, vitamin E, B vitamins, and folic acid.

Broccoli: Broccoli contains high amounts of essential nutrients that may prevent oestrogen-related cancers. It's also high in fibre, helping to support gut health and a healthy digestive system.

Quinoa: Full of complex carbs and protein, Quinoa also has a high zinc content. This normalises thyroid hormone fusion, helping toward healthy endocrine functioning.

Lentils: An excellent source of fibre and protein, lentils have a healthy dose of zinc, which can raise testosterone levels.

Almonds: They taste delicious, but there's more. Almonds are great for your complexion and mood due to their hormone-balancing effect.

Coconut Oil: Due to its high fatty acid content that nourishes the immune system, gut, and other systems to do with hormone health, coconut oil is an excellent natural remedy for a hormone imbalance.

Cinnamon: Cinnamon contains a compound called cinnamaldehyde. This decreases testosterone production while, at the same time, increasing the hormone progesterone, ultimately lending a hand to balance hormones.

Brussels Sprouts: Brussels sprouts metabolise excess oestrogen to help keep the body healthy, strong, and balanced.

Water: Drinking plenty of water speaks for itself!

 

 

Keeping A Targeted Weight

(Yes, this old chestnut!) Excessive weight can result in all sorts of problems, like heart disease and diabetes. Menopause slows your metabolism – to maintain a healthy weight, keep active and follow a balanced diet.

Portion sizes: With a slowing metabolism comes less burned calories. Extra weight can quickly add up if you don't reduce your calorie consumption, so watch those carbs!

Choose fats wisely: The healthiest fats are the ones that derive from plant sources such as olives and nuts. It's worth noting that some healthy fats have the same calorific value as the fat found in a cream doughnut.

Quit mindless eating: While midnight ice cream and bingeing on bags of crisps might appeal to your emotions, your waistline will not thank you!

Reduce your intake of alcohol: There is nothing nicer than a welcoming G&T at the end of a long day, but excessive alcohol is no longer our friend as we age and can play havoc with our bodies. We all know it is just empty calories, but, boy, can it taste good at times. Don't deprive yourself of life's pleasure, but in moderation makes more sense.