Metabolism after the age of 50 slows down. Fat tissue accumulates much faster, even if the daily diet has not been modified. It would be best to give up caloric, fatty foods. It is good that simple sugars are replaced by calcium, protein and phytoestrogens.
The women’s body undergoes numerous changes, which naturally results in a decrease in estrogen levels. The endocrine system is unstable, most of us begin to feel growing dissatisfaction with our appearance early on. Even losing 1/10 of your weight will have a positive impact on your weight and reduce the risk of cardiovascular and spine diseases. Read our article and learn how to prevent waist circumference enlargement and, consequently, build your self-confidence.
A healthy balanced diet
- Women over fifty are at risk of osteoporosis, so it is not recommended to limit food groups. Make sure that the menu does not run out of vitamin D or calcium, which you will absorb with milk, yogurt (avoid full-fat products). You can also benefit from vegetables.
- In addition, fermented products such as yogurt or kefir are rich in probiotic bacteria.
- Phytoestrogens are plant compounds that act in a way similar to estrogen. Isoflavones and lignans counteract the ailments that may occur during menopause. They will help with cold sweats, irritability and sleep problems, improve well-being. The former will be delivered with lentils, beans, peas and soybeans, while the lignans will be delivered through linseed, sunflower seeds and pears. The effects of using phytoestrogens are comparable to hormone replacement therapy.
- Important for preventing premature aging and cancer are antioxidants, which, apart from flavonoids, include vitamins A, C and E.
- Eliminate cookies and bars that consist of simple sugars. Although they are a caloric snack, they will quickly make you hungry and are worthless.
- Replace sausages and sausages with lean meat. Turkey meat, which contains large amounts of easily digestible protein, is especially recommended.
- Reach for sea fish that are rich in valuable omega-3 acids.
- You can supplement protein with wholemeal bread, groats and brown rice.
- Starvation diets, multi-ingredient diets and all kinds of miracle diets, after which you will lose weight for a short time, will expose you to the yo-yo effect and a decrease in metabolic rate.
- Along with your daily diet, eat fresh or cooked vegetables, tomato juices.
- Limit the amount of meals, preferably eat 4-5 regularly during the day. None of them should be fast food.
- Make time for daily activity appropriate to your health. It’s hard to find contraindications for walking or Nordic walking.
- Refrain from sweet spicy snacks between meals. For a movie screening in front of the TV, prepare vegetables, e.g. carrots cut into sticks.