As women age, their risk of heart disease and osteoporosis increases, especially after menopause. Understanding the right foods to include in your diet is crucial for maintaining health.
Women’s Health and Cholesterol
Heart disease and stroke are major threats to women, with a fatality rate of 1 in 3. These 'silent killers' often go unnoticed in women’s health.
As women age, particularly post-menopause, the risk of heart disease rises. After menopause, LDL cholesterol, known as 'bad' cholesterol, increases while estrogen levels drop. This decline in estrogen, coupled with an unhealthy lifestyle, leads to higher heart disease rates.
According to the National Health Survey, 25% of women aged 50-59 have high cholesterol, which is 7% higher than in men.
How to Reduce Cholesterol Levels
Women can manage cholesterol levels by:
Limiting saturated fats: Avoid processed foods, poultry skin, cheese, butter, and palm oil.
Avoiding trans fats: Steer clear of baked goods, margarine, fast food, fried food, and non-dairy creamer.
Increasing unsaturated fats: Include nuts, avocado, oily fish rich in omega-3 fatty acids, and plant proteins in your diet.
Eating more fruits and vegetables: Incorporate whole grains, beans, and oats. Aim for seafood once a week, meat once a month, and 3-4 egg yolks weekly.
Decreasing Hypertension with The DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet, developed in the US, helps reduce blood pressure and LDL cholesterol. It was ranked the best overall diet by US News & World Report from 2011 to 2014.
The DASH diet includes fish, plant proteins, lean and skinless meats, poultry, fruits, vegetables, and low-fat dairy. It encourages reducing fat and sodium intake, making it effective for weight loss, reducing diabetes risk, and improving heart health.
Women’s Health and Osteoporosis
In the past 30 years, osteoporotic hip fractures in women aged 50 and above have increased five-fold. Osteoporosis makes bones brittle and fragile due to bone mass and density loss.
Women are more susceptible to osteoporosis than men, with 1 in 3 women over 50 likely to break a bone due to the condition. Post-menopause, the drop in estrogen leads to significant bone loss, increasing fracture risk. Risk factors include a diet low in calcium and Vitamin D, a sedentary lifestyle, excessive alcohol consumption, and smoking.
Ways to Promote Bone Health
Improve bone health with a diet rich in calcium and vitamins:
Calcium: Soy products, canned fish with bones, natural almonds, and dark green vegetables.
Vitamin D: Sunlight exposure, eggs, oily fish, and fortified dairy products.
Vitamin K: Green leafy vegetables, broccoli, cauliflower, and Brussels sprouts.
Magnesium: Nuts, seeds, whole grains, fruits, and vegetables.
Potassium: Fruits and vegetables.
Exercise is also crucial. Weight-bearing and resistance training, such as jogging, dancing, and using resistance bands, help strengthen bones.
Things to Avoid for Bone Health
High daily salt intake (>2000mg of sodium)
Prolonged sitting
Excessive alcohol consumption
Smoking
Women’s Health and Menopause
Women often gain around five kilograms during menopause. The average age for menopause is 51. Besides hot flashes and mood changes, weight gain, especially around the abdomen, is common.
Effect of Menopause on Muscle Mass and Weight
Weight loss becomes harder for women in their 40s and 50s. The decline in estrogen leads to muscle mass loss, reducing calorie burn and leading to weight gain. Fat accumulation around the abdomen increases the risk of diabetes and heart disease.
Making Dietary Changes
Healthy eating can help maintain weight during menopause. Reducing just 200 calories daily can help maintain weight in your 50s. For instance, 200 calories equals:
1 doughnut
1 banana fritter
4 lollipops
A 20-minute run
Tips to Avoid Weight Gain
Do not skip meals.
Choose whole grains, low-fat dairy, and lean proteins.
Reduce fat and sugar intake.
Eat small, frequent, protein-rich meals to feel fuller longer.
Avoid eating while watching TV or using the computer.
Manage stress and avoid emotional eating.
Incidental Exercises
Incorporate these into your routine:
Park further from your destination.
Walk instead of driving short distances.
Take the stairs instead of the elevator.
Get up to change TV channels instead of using the remote.
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