3 best diets for women over 50: reviews of nutritionists and doctors

For many years, every January, one of the most popular American weeklies, US News & World Report, publishes a list of the best diets compiled by experts, and only recently has it begun to evaluate diets aimed at solving specific problems, such as helping to maintain healthy joints.

In 2023, another top appeared: the category “Best diet for women over 50”. Why exactly 50? The fact is that menopause usually begins between the ages of 45 and 55 and this period includes changes in hormonal levels, weight, muscle mass and sleep schedules.

How can you support yourself during this time? Changing your diet can help: here are the best diets for 50-year-old women.

The DASH diet has already received the gold medal as the best diet for heart health, and this year it was recommended for women over 50.

DASH is more of a strategy than a restrictive tactic: To follow it, choose low-fat dairy products, lean meats, poultry and fish, fruits, vegetables, nuts, seeds and whole grains.

The Mediterranean diet has won the “Best Overall Diet” category six times in a row and has also been named “Best Diet for the Whole Family”, “Best Diet for Children” and “Best Healthy Eating System”.

This diet is based on complex carbohydrates, fish and seafood, olive oil, fresh vegetables and fruits – in general, everything that Mediterranean people usually eat.

At its core, the MIND diet is a synthesis of DASH and Mediterranean, so it’s no surprise that it won bronze in the category of best diets for women over 50.

This nutritional system is designed to support and improve brain function as you age: research shows that the MIND diet is associated with a lower risk of dementia.

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