The most important eating habits for women after 50 – help not to gain weight and steal 10 years!

Doctors call ages 45 to 55 the key decade for forming set habits. Because this is exactly the basis that will allow you to control the situation and prevent the exacerbation of diseases, for which the body does not have so many resources to fight. This is the time to quit smoking and normalize nutrition, because the healthier the blood vessels and the heart, the lower the risk of developing dementia in the coming years, for example.

Trista Bates, MD, a well-known nutritionist in the United States, has listed key points that are vital for women over 50 to slow down aging and give their bodies the chance to stay healthy and recover.

Getting enough dietary fiber in your daily diet is more important as you get older: it helps reduce the risk of heart disease, type 2 diabetes, high blood pressure, and even cancer, along with other related diseases. to oxidative stress.

For more fiber in your diet, add whole grains. legumes, lentils, leafy vegetables.

Sausage and any other processed meat is not protein! We are talking about “clean” sources of this most important macronutrient, they are needed like air. The body must receive enough amino acids to keep the skin supple and the joints flexible, but not only. After the age of 30, the body begins to lose muscle mass, and this problem grows like a snowball over the years. It is very important to get building material for the muscles with food and to provide you with physical activity for the muscles to work.

Bet on cottage cheese and Greek yogurt, eggs, nuts. poultry meat, tofu.

At 50, it’s good to focus on heart health. One of the main ways to do this is to include healthy fats, such as omega-3 fatty acids, in your daily diet.

Taking omega-3 supplements can help reduce the risk of coronary heart disease, but that doesn’t mean you have to take supplements – fatty acids are found in fish, nuts, avocados and some vegetable oils (olive , linseed).

Including more plant-based foods in your daily menu slows the aging process in several ways.

Benefits of a plant-based diet include increased longevity, decreased inflammation, aid in weight loss, reduced lipid levels, and stabilized blood pressure.

Consumption of large amounts of meat and animal products in old age causes heart disease, obesity, diabetes and hypertension.

They age a person not only inside, but also on the outside, causing oxidative damage to the skin, which can lead to wrinkles. A varied plant menu, on the contrary, fills mature skin with health and a margin of safety. In addition, meals rich in vegetables, fruits, herbs, legumes, unrefined cereals increase life expectancy.

Yes, it is very difficult, but it is still important to deal with this habit. Whole healthy foods include anything in its “natural” form without any processing. This includes vegetables, fruits, unprocessed animal products, whole grains, beans, legumes and nuts. In contrast, ultra-processed foods have been heavily processed and are often higher in sugar, saturated fat, calories, sodium and additives. All this ages, makes you sick, causes excess weight. Do not buy and eat prepared foods, ready meals and snacks – this is real poison for a woman over 50.