Nutrition in 40’s and Beyond
Focus on these key Nutrients:
1. Calcium: As you get nearer to your menopause your estrogen levels drop which depletes your calcium as your body cannot absorb that much calcium which is required to build the bone mass and density and also one cause being that the body does not produce much stomach acid which helps absorb it hence eat foods rich in calcium.
Calcium rich foods: milk, curd, popped amaranth flour, ragi.
2. Vitamin D: This is required for the absorption of calcium for healthy bones also it helps to build immunity. It is also called a sunshine vitamin as it’s the most naturally occurring form but due to our hectic lifestyle, being more in as we are not getting much of it hence it becomes to supplement yourself with it. So get yourself checked and get the suggestion from a professional practitioner.
3. Dietary fibre: Dietary fibre is required for digestion, weight loss, helps reduce cholesterol and helps to maintain blood sugar levels.
Fibre rich foods: fruits, vegetables, flax seeds, grains.
4. Antioxidants: Antioxidants are foods that delay the signs of ageing process such as wrinkles, puffiness of eyes, crow feet, fights against free radical attack that helps to maintain a good health and prevents one from getting chronic disease, also boost one’s immunity.
Anti-oxidants rich foods : chia seeds, broth soup, wheat grass, almonds, walnuts, dark chocolate.
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