Secrets of women's health after the age of 50 - 55 years

General information

When discussing a woman’s nutrition after 55 years, it is important, first of all, to note that it is necessary to take into account the changes that have already occurred or are occurring with women at this age. Since these years, as a rule, are the period of menopause , when hormonal levels change dramatically, metabolic processes are inhibited.
Accordingly, the diet during this period should be adequate to the changes taking place.
What the menu should be like for women after 55 years of age, and how to eat to maintain health and a beautiful figure, will be discussed in the article below.

✔ Remove stress

Changes in the hormonal background of a 50-year-old woman are somewhat reminiscent of puberty: mood swings, irritability, nervousness - and this is just the very least of the “charms” of hormone changes. In order not to lose heart and stay cheerful and beautiful, there are a couple of secrets. The first and most important rule: make yourself happy. Whether a girl of about fifteen or a woman of fifty, a shopping trip will please any female representative! Fashion for women over 50 is very interesting and diverse. For those who don’t like to leave the house, there is an option to visit friends or cook something delicious (don’t forget about proper nutrition!). Relationships after 50 are also an excellent way to combat stress. In the end, as an alternative, experts advise paying attention to your hobby - now is the time to take it up.

In addition, the above methods help combat tension and “nerves”: walking to your favorite places and physical activity. When playing sports, endorphin is produced, the main hormone of joy - and it doesn’t matter what age you are. And in the fresh air, the production of serotonin increases, which allows you to keep emotions under control. Moreover, after fifty years the concentration of this hormone increases, so there is no need to fear that in a moment of “emotional storm” the behavior will resemble a girl, and not a mature woman.

Of course, we must not forget about nutrition. To reduce the negative effects of stress, you can use the Tryptophan Diet, which consists of cottage cheese, bananas, cheese and almonds. According to experts, serotonin is produced from tryptophan, so such nutrition will significantly improve not only your physical, but also your emotional state. And you no longer need to think about how to preserve your nervous system - just eat sweet cottage cheese and the desire to be nervous will slowly fade away.

How and why to monitor your weight at this age?

excess weight almost throughout their entire lives , no matter how many extra pounds they have. But after the age of 50, women have to more carefully control their weight - no matter whether they are prone to obesity or not.

There are many reasons for this. During menopause, the estrogen . Metabolic processes slow down during this period, and, as a rule, the level of physical activity decreases. As a result, some ladies gain extra pounds very quickly and almost unnoticed by themselves. This is not only a nuisance from an aesthetic point of view, but also negatively affects the general condition of the body. Extra pounds complicate the functioning of the heart, blood vessels, and other internal organs, increase the load on the musculoskeletal system, and also activate the aging process.

At this age, in addition, the acidity of gastric juice decreases, which leads to a deterioration in the absorption of vitamins and microelements. As a result, a lack of calcium leads to increased fragility of bones, and a deficiency of vitamin B12 leads to disruption of the nervous system, memory impairment, etc. Due to low acidity, the microflora , which leads to problems with digestion, constipation , and diarrhea.

With age, the risk of arterial hypertension increases, salt is deposited in the joints, and they become less mobile.

To prevent all these negative phenomena, a woman’s diet after 55 years should be as correct and healthy as possible. However, a man’s diet at this age should also change for the better, because excess weight also has a negative effect on the body of the stronger sex.

To lose weight after 50 years, or simply keep it at a certain level, you must first of all make changes to your diet. You should clearly know about those categories of products that you need to either completely exclude from the menu or reduce their quantity to a minimum.

True, you shouldn’t change your eating habits too dramatically at this age. You need to give up junk food and introduce new foods gradually. Also, the previously familiar portion and the total calorie content of the dishes on the menu should also gradually decrease. In general, it is important to change your diet so that it is age-appropriate, physical activity-appropriate and has a positive effect on your overall health.

Musculoskeletal system

Osteoporosis is a serious problem of our time; by the age of 50, every second woman in the world suffers from this disease.

It is characterized by a decrease in bone mass. Bones become excessively fragile, and the risk of fractures and injuries increases.

Additional risk factors include:

• onset of menopause
• chronic endocrine diseases
• diseases of the digestive, genitourinary, circulatory systems
• smoking
• physical inactivity
• calcium deficiency
• alcohol abuse
• dystrophy

In addition, osteochondrosis of various parts of the spine, radiculitis, and neuritis are worsening.

What foods should you include in your diet?

At 55 years old, a woman does not have to adhere to any specific diet, but simply gradually switch to healthy foods containing many vitamins and minerals. Protein products, as well as foods high in fiber, should dominate the menu. No less important for women at this age are omega-3 acids contained in seafood.

So, women over 50 years old are recommended to consume the following products:

• fresh herbs - parsley, dill, lettuce, spinach, arugula, celery;
• dairy products - yogurt without additives, cottage cheese, kefir, fermented baked milk, cheese;
• lean meat stewed, steamed or boiled - turkey, veal, chicken, rabbit;
• river and sea fish - salmon, mackerel, pike perch, hake, salmon, bream, crucian carp, etc.;
• seafood - shrimp, mussels, squid, kelp;
• vegetables and fruits;
• eggs;
• cereals - in the form of porridges;
• whole wheat bread.

In addition, the menu should include the following products:

• Flaxseeds - they contain phytoestrogens Omega 3 , 6 , 9 fatty acids, which are very important for the female body . You can eat no more than 2 tbsp per day. l. seeds, mixing them with honey or adding them to porridge. It is also recommended to season salads with flaxseed oil.
• Almonds – they contain a lot of calcium, vitamin E , and polyunsaturated fatty acids. It is advisable to consume raw nuts, which will help improve digestion.
• Garlic – it strengthens the immune system, stimulates the heart, and prevents the development of atherosclerosis .
• Avocado is high in Omega-3 fatty acids and vitamin E. It helps reduce the risk of developing heart and vascular diseases.
• Corn – it contains a lot of calcium, which is of natural origin. Corn also contains a lot of copper, potassium, magnesium, and nickel.
• Broccoli – has an antioxidant effect and lowers cholesterol levels in the blood.

Using these products, you can prepare many different dishes and organize a proper and healthy diet with sufficient amounts of proteins, fiber, vitamins and minerals. If you consume such products over time, a woman will be able to lose weight and feel much better.

What foods should you not eat?

First of all, it is important to gradually eliminate fried, smoked, spicy and fatty foods from the diet. It is equally important to give up unhealthy sweets - baked goods, cakes and other confectionery products. Fast food is another taboo for ladies of this age. You should also not abuse coffee and alcohol.

Observation by which specialists is recommended?

A mandatory condition that must be strictly observed by women after 50 is regular examination by specialists. It is recommended to visit the doctor every six months - this ensures that the disease can be detected and timely treatment can begin, preventing the disease from developing.

You should immediately consult a doctor at the slightest sign of illness or if your health worsens. Self-medication is not encouraged - only a specialist can determine how dangerous the symptoms are.

Endocrinologist

A qualified specialist is able to promptly identify diabetes mellitus and problems with the thyroid gland. In addition to identifying pathologies, the endocrinologist evaluates the activity of the glands and, if necessary, recommends visiting other doctors. This will allow for in-depth research and to determine the presence of more serious pathologies.

Neuropathologist

Examination and research conducted by a neurologist can determine disturbances in blood flow in the brain, the presence of diseases of the central nervous system, which can result in radiculitis or osteochondrosis. If there are additional risk factors (excess weight, high blood pressure after 50 years), more in-depth studies are prescribed to detect hidden pathologies.

Surgeon

With the help of a surgeon, the presence of vascular lesions of the lower or upper extremities can be determined. It could be varicose veins, endarteritis. Hemorrhoids and urolithiasis are also determined by a surgeon, and you need to go to a specialist at the first symptoms of the disease.

Oculist

Visual impairment is a problem that almost always comes with age. A visit to the ophthalmologist will allow you to determine your visual acuity and examine the fundus of the eye (this procedure allows you to check the condition of the blood vessels). During the examination, eye pressure is measured, which will allow timely detection of glaucoma.

Oncologist

With age, the risk of cancer increases several times. Particular attention is usually paid to patients who are at risk (long-term work in hazardous industries, heredity). Regular visits to a specialist allow you to timely determine the presence of malignant tumors and apply effective treatment.

Gynecologist

Passing examinations from a gynecologist is a mandatory condition for every woman who has crossed the fifty-year mark. Gynecological studies make it possible to determine not only the inevitable changes in the female body associated with the reproductive system, but also to promptly identify oncological diseases that can develop in the internal genital organs.

Cardiologist

There is always a risk of cardiovascular disease in older women, so visiting a cardiologist is a must for maintaining health. A questionnaire is required to determine the presence of hereditary factors and bad habits. Special studies, including ultrasound, cardiogram, Holter monitoring are mandatory procedures to determine the presence of the disease.

Important principles of proper nutrition

There is no need to assume that proper nutrition, taking into account all the above rules, is difficult, tasteless and boring. In fact, you can prepare a lot of tasty and, most importantly, varied dishes from permitted products. After all, even if we are talking about dietary nutrition, it is important that the diet is tasty.

• If you act systematically, gradually giving up harmful foods and introducing healthy ones into the menu, you can switch to proper nutrition in just a few weeks.
• Another important rule for women at this age is to drink enough clean water. This will make it possible to prevent dehydration and maintain metabolism at the proper level. You should try to eat as much fresh food as possible that retains its positive properties.
• It is advisable to eat in small portions – at least 5 times a day.
• It is necessary to have breakfast, and breakfast should include complex carbohydrates that provide energy.
• It is important to regularly include low-fat fermented milk drinks with probiotics .
• It is necessary to eat a sufficient amount of foods containing vitamin C - blueberries, citrus fruits, currants, rose hip decoction. Products containing B vitamins are no less important: legumes, bran, cereals, fish, bread.
• You should have dinner no later than three hours before bedtime.
• Fats can be consumed, but in small quantities. It is best to choose fats of vegetable origin. Consumption of animal fat should be limited.
• You also need to limit alcohol. Several times a week you can drink a glass of high-quality dry wine.
• It is important to pay attention not only to nutrition, but also to physical activity. Daily exercise and walking will help you lose weight and keep it off.
• The amount of salt in the diet should be reduced. But natural spices, on the contrary, will help activate metabolic processes. Cardamom, basil, ginger, pepper, turmeric - these and other spices are very beneficial for the body.

Coming to terms with the symptoms of menopause

Menopausal women make a serious mistake. They believe that living with menopausal symptoms such as hot flashes, vaginal dryness, and urinary problems is normal. There is no need to put up with the difficulties of menopause - it is harmful to your health. You should visit a gynecologist who will choose a strategy to combat unpleasant symptoms. Taking hormonal medications reduces signs of menopause in many women.

Sometimes the symptoms of menopause can be dealt with without resorting to hormones.

Example menu

Based on the recommended products, you can create an example menu.

So, for breakfast you can prepare an omelette from one egg, toast from whole grain bread, a salad from fresh or sauerkraut and green tea with honey.

As a snack, 100 g of cottage cheese with sour cream and berries is suitable.

For lunch you can prepare meat or fish soup, baked lean fish fillet and vegetable salad. As a drink, dried fruit compote or herbal tea is suitable.

For an afternoon snack - a smoothie or any fruit.

In the evening, you can eat stewed vegetables with steamed chicken fillet. At night you can sometimes drink a glass of kefir.

This is an example menu. You need to plan your diet so that the food is varied and not boring. If you choose food that is healthy, but at the same time prefer those foods that a person likes, then in the end you will be able to create both a tasty and healthy diet.

How to choose a diet after 55 years?

Women of this age who are trying to lose weight need to be very careful when choosing a diet. It is very important that the products contain all the components necessary for a lady of this age. During menopause, the condition of the skin deteriorates, bones become brittle, and the immune system . Consequently, a lack of important substances can further aggravate the body's condition. Therefore, the main rule when choosing a diet is to avoid too strict nutrition systems, not to starve and clearly monitor your well-being.

In addition, sudden weight loss can very quickly and greatly worsen your health. With rapid weight loss, the functioning of the liver and excretory system is disrupted, skin, nails, hair, etc. suffer.

Women over 55 can follow the following diets:

• Water diet – it does not imply serious restrictions. The basic rule is to drink water before meals. This will help you eat less and still maintain your metabolism at the proper level. This system involves giving up sweet, fried, and salty foods. You should also minimize the amount of coffee you drink.
• The Margarita Koroleva system is a specially developed system that is practiced for 7 or 9 days. The system involves frequent meals in small portions and consumption of large amounts of liquid. Sweets can be eaten in small portions and only in the first half of the day. You should avoid adding sugar to your dishes. You can eat bread, but only whole grain or bran. Instead of salt, it is better to use soy sauce and spices.
• Buckwheat diet - it can be practiced. But not as a mono-diet, but with the addition of other products. Buckwheat is the main product in this diet. It needs to be steamed overnight by pouring boiling water over the cereal. In addition to cereals, you can consume low-fat fermented milk products, vegetables, lean meat and fish. “Additional” foods can be eaten daily in quantities of no more than 200 g.
• Elena Malysheva ’s system can be practiced for several months. The total caloric content of the diet should be 1300 calories, you need to eat 5 times a day. Protein foods dominate the diet. But it is advisable to avoid salt. You can cook different foods, but lean meat dishes should predominate.
• Protein diet – for ladies of this age, this diet also needs to be slightly modified. The diet should contain both fats and carbohydrates. In this case, portions should be about 250 g, and the calorie content of the entire daily menu should not contain less than 1200 kcal.

The essence of recovery

Recovery involves the use of a number of recipes, methods, means, as well as methods, the use of which activates metabolism.

As biological age increases, the difference between metabolic rates at rest and during exercise decreases. A smaller difference indicates greater biological age and lower quality of life.

Systemic healing will help you expand the boundaries of your capabilities and feel more active at any age.

How to save the result?

An equally important issue after losing weight at this age is maintaining the results obtained. It is important to understand that maintaining the result largely depends on the diet that the woman followed to get rid of extra pounds. If the weight loss was rapid, then the main weight loss occurred due to fat and muscle tissue. Therefore, ladies over 50 are recommended to lose no more than 2-3 kg per month - in this case, it will be the fat that will go away.

After finishing the diet, you need to practice healthy eating, consuming only healthy foods. You should eat in small portions, and the total daily calorie content should be no more than 1600 kilocalories.

conclusions

After 55 years, women need to pay special attention to nutrition - this is important for maintaining health and good spirits, as well as for maintaining weight within normal limits. Since it is much more difficult to get rid of extra pounds in adulthood than in youth, you need to carefully monitor your body and try to avoid sudden weight gain. To do this, it is important to eat healthy and nutritious foods. Forming a diet taking into account the reduced capabilities of the gastrointestinal tract and the characteristics of the body as a whole is the key to normal well-being and beautiful appearance at this age.

Thyroid

By the age of half a century, the thyroid gland wears out, a woman can observe signs of dysfunction:

1. sudden weight gain and loss without changing diet;
2. unmotivated mood swings;
3. muscle weakness;
4. chills;
5. headache;
6. changing taste priorities;
7. swelling of the face;
8. hearing loss;
9. hoarseness of voice;
10. hypertension;
11. weakness, drowsiness, absent-mindedness, forgetfulness;
12. dry skin

An endocrinologist will be able to assess the condition of the thyroid gland by prescribing tests for thyroid hormones and TSH, the hormone that coordinates its work.

Lack of iodine from childhood can cause serious problems in old age.

See also on the blog : Treatment of the thyroid gland with folk remedies