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Healthy Diet for Women after 40

Dr. Shweta U. Shah

Dr. Shweta U. Shah
18 August 2020

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

With age, it sure gets progressively difficult to maintain a good metabolism, battle chronic ailments, look wonderful, be a source of power and energy, and stay happy. Whew! Around the peri-menopausal years, you start experiencing changes in the hormone profile, which affects the way food is processed and the manner in which your body uses and manufactures energy. It is an exasperating reality for most. On the other hand, don’t panic, your health is not fated to nose-dive with every turn of the calendar! You can make certain dietary changes as well as lifestyle modifications to help you stay healthy and fit.

Correct nutrition is an important part for women at all ages. Consuming certain youth-promoting foods in your 40s equips your body with the necessary nutrients and helps you look and feel younger and age gracefully!

5 Foods you must eat as a part of healthy diet for women!

We’ve rounded up what you need to consume to stay in the best of shape once you hit 40! Here’s a super healthy diet for women!

• Chickpeas:Eat Breakfast The kabuli chana is a fabulous legume and provides the perfect nutrition for women. 1 cup serves up 15 grams of fibre, 12 grams of protein and loads of essential nutrients. Kabuli chana keeps your cholesterol profile normal, helps you feel fuller for longer, manages hunger pangs, steadies your blood sugar levels and helps you have a slim waist! A definite must-add to your menu! Tata Sampann Kabuli Chana are unpolished and preserve all the vital nutritional value. They are sourced from the states of Maharashtra, Karnataka and Madhya Pradesh - known for fine quality of chickpeas. Try to incorporate kabuli chana into your menu, a minimum of twice per week. Have chhole paratha or take your salads to the next level by adding some boiled chickpeas!

• Brinjal: Baingan (brinjal) can help sharpen your brain! The powerful anthocyanins in the vegetable provide remarkable neuro-protective benefits and help you keep your memory sharper. Here’s a strong reason to toss baingan into your curries and to make more of baingan bharta!

• Cinnamon: This warm, bitter-sweet condiment helps brings down blood sugar levels in diabetics and helps avoid oscillations in the blood sugar which is associated with undue sugar consumption. Having a pinch of the spice daily can help you cut back on your risk for diabetes mellitus, heart diseases and Alzheimer’s.

• Grapes: Powerhouse of resveratrol, grapes truly are the elixir of life! Resveratrol is a potent antioxidant that can reduce your risk of cardiac disorders. What’s more, it promises you a gorgeous skin and helps minimize the onslaught of aging!

• Almonds: Packed with heart-friendly monounsaturated fats and polyunsaturated fats, almonds help diminish cholesterol levels and promise good satiety, thus making sure you do not reach out for that bag of chips! Also, the amino acid L-arginine found in the nuts help you burn more fat during your workout. It’s definitely a wise move to integrate almonds into your pre-workout meal or quell hunger pangs by having less than 20 nuts as a mid-morning snack!

5 Lifestyle choices you need to embrace!

Along with adopting a healthy diet, primarily, you need to commit yourself to living mindfully and to making healthier choices.Radish

• Eat every 3 to 4 hours: Rev up your metabolism first thing in the morning with a wholesome breakfast; and importantly, keep eating regularly and consistently throughout the day. Experts advocate eating every 3 to 4 hours to keep the body fueled up as well as to support your fat burning goals.

• Supplementation: Post 40, you need to get your vitamin and mineral profile assessed; it’s crucial to check for deficiencies and deal with them promptly. Confer with your health care provider if you need to embark on supplementation to meet your daily requirement. Also, do bear in mind that it is very easy to get sucked into a whirlpool of ‘magic pills’; so, make sure that you tread with great care when it comes to supplements.

• Get your beauty sleep! : When you were younger, you might have gotten away with 5 or 6 hours of sleep, but it is very vital that you get sufficient sleep each night. Good, sound sleep of 8 hours ensures that you are well rested and rejuvenated - getting you ready to seize the day!

• Workout! With age, the metabolic rate decelerates, you start losing muscle mass and gain weight, more so, around the middle. Staying active and exercising regularly can help reduce this.

• Mindful meditation: Meditation calms you and de-clutters the brain. It reduces anxiety, depression, stress, confusion and even pain. Commence with a session of 5 minutes and gradually build up; this is a good practice to start with and to ease into the mindful state.

Your 40s can be a frenzied time! A healthy diet for women is a must for women during these times. Make prudent choices to stay healthy and fit during this decade of life too.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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Hypertension In Women

Karishma Chawla

Karishma Chawla
27 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Hypertension is quite often considered a men’s health problem, but that’s a myth. In fact, men and women have a similar risk of developing high blood pressure. But after the onset of menopause, women actually face higher risk than men of developing high blood pressure. Although prior to 45 years of age, men are slightly more likely to develop high blood pressure.

Blood pressure is the force of blood pushing inside the lining of arteries. High blood pressure or hypertension occurs when the force increases and stays higher than normal for a period of time.

Hypertension is often referred to as a silent killer. If untreated, it can lead to a major health set back and cause many complications. In most cases, there may not be any symptoms of high blood pressure. Sometimes, in case of sudden or severe increase in B.P., individuals may experience headaches, nausea, vomiting, blurred vision or nosebleeds. Uncontrolled high blood pressure is a major risk factor for stroke and kidney failure. These problems worsen when high blood pressure is present along with diabetes. For women, high blood pressure during pregnancy can be dangerous for both mother and child.

What causes it? Reasons for high blood pressure

Eat Breakfast

• Genetic factors: Hereditary factors – one of the leading reasons for high blood pressure, which worsen when the environmental factors are not healthy.

• Body weight: Obesity and diabetes along with their associated disorders are often associated with hypertension.

• Age:Chances of a high blood pressure diagnosis increase steeply with age. But research now shows that high blood pressure can affect adolescents and the young as well.

• Gender: Risk is greater in men than women, but after menopause, the difference decreases.

• Dietary factors: Some dietary factors that can contribute to high blood pressure include excess calories coming saturated fats, diets that contain high sodium foods, and less calcium and magnesium in the diet

• Potassium: Decrease in potassium intake and low intake of high potassium foods like fruits and vegetables can also lead to increase in heart rate and high blood pressure.

• Contraceptives: Certain oral contraceptive pills may lead to high blood pressure

• Lifestyle: Sedentary lifestyle devoid of exercise can contribute to high blood pressure. Stress, smoking, tobacco intake, and alcohol intake also lead to increase in high blood pressure.

• Other medical conditions High blood pressure can also be a result of other medical conditions such as kidney problems, diabetes, and sleep apnea. Hormone issues such as hypothyroidism or hyperthyroidism, Cushing’s syndrome and Hyperaldosteronism (increase in aldosterone) and preeclampsia in pregnancy are responsible for high blood pressure diagnosis.

Measures to reduce high blood pressure

Reduce sodium intake
It is important to note that it’s not the consumption of salt but excessive consumption of sodium is a concern. Sodium is a compound found naturally in foods. One teaspoon of salt contains 2400 milligrams of sodium and the amount recommended for daily consumption is approximately the same. The amount of recommended sodium intake reduces further to approximately 1500 mg under conditions such as hypertension, kidney issues, water retention, and heart condition to name a few. But these problems are usually correlated with high consumption of sugar and fat. Hence it is beneficial to avoid foods such as processed foods, salted snacks, pickles, papad, sauces and instant soups. These are some known sources of excess sodium and not the usual home cooked foods.

It’s important to avoid sprinkling excess salt at the table. Rather use adequate salt during cooking and experiment with reduced sodium salt after conferring with your physician. Tata Salt Liteis a good option for those looking to reduce sodium intake. It provides 15% reduced sodium than regular salt. Inclusion of herbs and spices like like coriander, ginger, turmeric, mint, garlic or lemon juice can also help improves the taste and flavour of the food.

Improve intake of calcium, magnesium and potassium How to Increase Immune System
This can be done by inclusion of low-fat dairy products for calcium and green leafy vegetables for magnesium. Fruits and vegetables rich in potassium are bananas, watermelon, tomatoes, oranges, sweetlime, leafy vegetables, milk and almonds. Eating three to five servings of these foods daily would ensure sufficient potassium intake and regulate blood pressure.

Reduction in refined carbohydrates
Though this is not a direct connection, but the preparations and the nature of these foods usually contain excess sodium for taste and preservation purposes. Add omega 3 foods such as fatty fish, walnuts and flaxseeds to reduce blood pressure.

DASH DietDash Diet has been found to be a good approach for the treatment of hypertension. This diet emphasizes consumption of fruits, vegetables, low sodium, and low-fat dairy foods. It also includes low amounts of saturated fat, total fat and cholesterol to reduce blood pressure. This includes whole grains, poultry, fish, nuts and other foods rich in potassium, calcium, omega 3 and magnesium.

Lifestyle MeasuresLifestyle measures include regular exercise of 30 minutes daily, relaxation techniques such as deep breathing, meditation and yoga, avoidance of rage and anger, adequate sleep, low alcohol intake, no smoking and normal body weight with low body fat percentage.

High blood pressure can affect the physical, professional, personal and economical life of any individual. As women tend to juggle multiple priorities, managing their own health often takes a back seat. It is advisable to take some judicious measures such as dietary and lifestyle modifications in order to prevent the onset of hypertension, control it and minimize its risks.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



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