“When you become CEO of your own wellbeing—your whole life will begin to flourish.” ~Kris Carr
This photo is on my desktop to remind me of the stages women go through as we age. My sister Tiffany was 40, I was 60 and Mom was 80 when this was taken. I am so lucky. Mom gave us good genes, and my sis is studying to be a nutritionist. Between them is a woman who through the years, hasn’t paid much attention to nutrition. Maybe that comes as a surprise, considering I am a “wellness professional”. I have relied on fitness/exercise to help me maintain a strong and healthy body, not paying much attention to what goes in. Until cancer. And menopause…three times.
I was first diagnosed with breast cancer at age 52. I had already gone through menopause, and the hormone blocker (anastrozole) sent me back for round two of hot flashes, mood swings, and all the other delights that come with the big M.
Fast forward…I rang the “cancer free” bell at age 57. Glad to be done. Three years later, at age 60 cancer came back. Now the hormone blockers take the form of huge shots in my butt every month. Enter menopause round three! I guess third time’s the charm, because I am finally listening to my body, and my sister, and cleaning up my eating act.
I am not a nutritionist, and I don’t even claim to know a lot about nutrients. If you’ve ever been diagnosed with a life-threatening disease, you know that well meaning friends come out of the woodwork with pills, potions, diets, doctors, books, documentaries, etc. that are guaranteed to cure what ails you. I can’t even. It’s too overwhelming.
So I rely on the basics and fundamentals I have always preached (do as I say) and people much smarter than me, like my sister, and like Dr. Mindy Pelz, author of “Fast Like a Girl” to help me navigate the confusion of eating to best support an aging body.
Listen to her interview with Kris Carr here. It’s full of great advice and insights.
The aging process presents unique health challenges for women, particularly after the age of 50. As women transition through menopause and beyond, their nutritional needs evolve to support physical health, hormonal balance, and overall well-being.
So let’s dive in, and I will share some of the basic, common practices that are helping pre-menopausal and menopausal women feel better, and live better.
Nutritional Needs for Women Over 40
Energy Requirements:
As metabolism tends to slow down with age, caloric needs may decrease. However, it’s important for women to focus on nutrient-dense foods to meet their energy needs while avoiding excess empty calories.
The Low Down on Macronutrients:
Protein:
Protein is essential for maintaining muscle mass, which naturally declines with age. Aim for 1.0 to 1.2 grams of protein per kilogram of body weight per day (or divide your weight in pounds in half, and consume that many grams of protein). Good sources include lean meats, fish, eggs, beans, and legumes. This is far less than the recommendations from some of the trendy diet fads such as keto and paleo diets. Remember that an excess of protein or carbohydrates will be stored as fat. So if you choose to consume high amounts of protein, make sure to match that with heavy lifting and high intensity exercise. You can’t just eat steak and hope it ends up on your biceps. If you’re going for plant based sources of protein, look for these:
- Beans and legumes
- Broccoli
- Chickpeas
- Edamame
- Lentils
- Nut butter
- Nuts and seeds
- Oats
- Peas
- Quinoa
- Sorghum
- Soymilk
- Spinach
- Tempeh
- Tofu
- Veggie patties
Carbohydrates:
Carbs are not the enemy. They are our primary source of energy! The problem is we have such easy access to, and preferences for simple carbs like sugary foods, cookies, candies, white bread and pasta, etc. Instead, whole grains, fruits, and vegetables should be prioritized to provide fiber, which helps prevent constipation and supports digestive health.
Fats:
Again, not the enemy! Just avoid the western go-to’s like deep fried foods, pastries, heavy creams, etc. Healthy fats (omega-3s) are important for heart health. Focus on sources like avocado, nuts, seeds, fatty fish (salmon, mackerel), and olive oil.
Now let’s look at Micronutrients:
Essential Vitamins and Minerals
Calcium and Vitamin D:
As bone density decreases after menopause, calcium becomes a key nutrient to prevent osteoporosis. Women should aim for 1,200 mg of calcium per day. Vitamin D is essential for calcium absorption. The recommended daily intake is 800 to 1,000 IU, and exposure to sunlight helps the body synthesize vitamin D. Some good food sources are dairy products, fortified plant milks, leafy greens, tofu, salmon, and mushrooms.
Vitamin B12:
Absorption of vitamin B12 may decrease with age. Deficiency can lead to fatigue, nerve damage, and cognitive issues. The recommended intake is 2.4 mcg per day. Some good food sources are animal-based foods (meat, fish, eggs, dairy), fortified cereals, and supplements.
Magnesium:
Magnesium supports bone health, muscle function, and nerve health. Many women over 50 do not get enough magnesium. Good food sources are leafy greens, nuts, seeds, whole grains, and legumes.
Iron:
After menopause, women’s iron needs decrease because they no longer menstruate. However, many women still don’t get enough iron, leading to fatigue and low energy. Get iron from red meat, poultry, beans, fortified cereals, and spinach.
Folate:
Folate is important for heart health and brain function. It helps reduce the risk of cardiovascular disease and supports cognitive health. Food sources are leafy greens, citrus fruits, beans, and fortified grains.
Health Conditions and Concerns for Women Over 40
“I am not a victim to what is going on in my body. I am co-creating with my body every day how I want to be.” – Dr. Mindy Pelz
Bone Health and Osteoporosis:
Osteoporosis is a significant concern after 50, particularly for postmenopausal women due to reduced estrogen levels. Calcium, vitamin D, and magnesium are vital for maintaining strong bones. Weight-bearing exercises like walking, light impact exercise, and strength training also play a critical role in bone health.
Heart Disease:
Heart disease becomes a leading cause of mortality for women over 50. A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats (especially omega-3 fatty acids) can help reduce risk factors like high blood pressure and high cholesterol. Reducing sodium intake is also essential.
Weight Management and Metabolism:
Hormonal changes, including menopause, can affect metabolism, often leading to weight gain. Focusing on nutrient-dense foods rather than calorie-dense foods, eating smaller, more frequent meals, and staying physically active can help with weight management.
Digestive Health:
Changes in digestive function, such as constipation, are common among women over 50. A diet high in fiber (fruits, vegetables, legumes, whole grains) and plenty of fluids is crucial for healthy digestion.
Practical Tips for Improving Nutrition
Balanced Meals, Yes What Your Mom Said!
Focus on creating meals that include a variety of nutrient-dense foods, with a balance of protein, carbohydrates, healthy fats, and fiber. Include a colorful variety of vegetables and fruits.
Hydration:
Staying hydrated is important, especially as the sensation of thirst may decrease with age. Aim for at least 8 cups (64 ounces) of filtered water per day, more if you are physically active.
Small, Frequent Meals:
Eating small, balanced meals throughout the day can help maintain energy levels, regulate blood sugar, and reduce hunger-driven overeating.
Supplements:
Some women may benefit from taking supplements for calcium, vitamin D, and B12, but it’s important to consult with a healthcare provider before starting any new supplements.
The Role of Physical Activity in Nutrition
Exercise and Diet Go Hand in Hand:
Physical activity is vital for women over 50. A combination of aerobic exercise (like walking, cycling) and strength training helps preserve muscle mass, improve bone density, and boost metabolism. My ratio is for a woman in her 50’s, half of the exercise time should be resistance training, and half the time cardio. Ideally one hour a day, six days a week!
Flexibility and Balance Exercises:
Yoga and stretching exercises can help maintain flexibility and balance, which are important for preventing falls and improving overall physical function.
In Conclusion:
Proper nutrition is a cornerstone of health for women over 40. Key nutrients such as calcium, vitamin D, protein, and fiber play crucial roles in supporting bone health, cardiovascular function, weight management, and overall vitality. A balanced diet, combined with regular physical activity and healthy lifestyle choices, can help women over 40 age with strength, resilience, and well-being.
Let’s Simplify All of This!!
My sister, Tiffany Pincock is my go-to for good, research based information about nutrition. Here are her 5 top tips for eating better during pre-menopause, peri-menopause, menopause and after. I like making one small change each week, and observing how my body responds. Some stick, some don’t.
Number 1: Remove all inflammatory oils (corn, safflower, sunflower, soy and vegetable). Only use anti-inflammatory oils which are olive oil, avocado oil, and flaxseed oil.
Number 2: Filter water – This is super easy and inexpensive. ‘Clearly Filtered’ is a great option.
Number 3: Increase clean protein – lean grass-fed organic meats, fish, nuts, high quality protein powder, lentils, greek yogurt, etc. Organic if possible.
Number 4: Limit processed foods (packaged, fast-food, etc).
Number 5: Limit sugar, caffeine, and alcohol.
It’s also super important to watch your toxin load…candles, air fresheners, detergent, soap, cosmetics. They can cause endocrine disruption and lead to inflammation and cell dysregulation. I use the Yuka app which lets you scan food and non-food items so you don’t have to spend hours reading labels. And it’s free!
References:
The Importance of Nutrition in Menopause and Perimenopause
Nutrition in Menopausal Women: A Narrative Review
USDA: Nutrition for Older Adults
Menopausal Symptoms and Complimentary Nutrition Modalities
The Menopause Reset by Dr. Mindy Pelz
The Inflammatory Reset by Just Ingredients
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