Nutrition for women in their 40s

Women undergo body changes throughout life- puberty, menarche, pregnancy, pre-menopause, and menopause. Especially after the age of 40, women observe peak hormonal changes. These constant changes not only take a toll on the body but can also be the reason for various health issues such as cardiovascular diseases, diabetes, and osteoporosis. One can maintain health and overcome health conditions by maintaining a nutritious and healthy diet. Specific foods during these different phases impact women`s health significantly. Here is a list of foods that women in their 40s should include in their diet. 

Flaxseeds: They are rich in fibre and are a rich source of omega-3 fatty acids, which are crucial for maintaining a healthy heart and promoting bone health.

Chia seeds: Chia seeds are an excellent source of fibre and omega-3 fatty acids. They are suitable for weight loss as they provide a feeling of satiety. It also promotes bone health and is an excellent source of protein.

Leafy vegetables: Spinach, broccoli, methi, and sarson (mustard greens) are rich in nutrients such as vitamin K, folate, lutein, calcium, beta-carotene, and other antioxidants that promote cognitive function, reduce the risk of obesity and heart disease.

Garlic: The allicin in garlic plays a crucial role in regulating estrogen levels, reduces the marker for estrogen deficiency, and is also essential for bone health.

Sweet potato: The fibre and antioxidants in sweet potatoes are beneficial for maintaining gut health. It is also rich in beta-carotene and promotes healthy vision. It also boosts immunity.

Green tea: The catechins in green tea help to scavenge harmful oxygen radicals and counter oxidative damage to the cells, DNA, and cellular functions.

Turmeric: It has anti-inflammatory properties and also has great effects on bone and heart health; it should be included in the diet on a regular basis.

Dairy products: These are rich in vitamin D and calcium and promote bone health. It also helps maintain gut health.

Salmon: An omega-3 fatty acid-rich source that helps maintain bone health and provides a feeling of satiety, helping to maintain weight.

After 40 years of age, a woman`s body is subjected to a slower metabolism, hormonal imbalance, and bone loss, so one must be vigilant regarding their diet. One should avoid alcoholic beverages and saturated fats to avoid triggering hormonal imbalances and other health conditions.

Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO IntelliMed Healthcare Solutions.