Essential Nutrition Tips For Women Over 50

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Gum diseaseHealthy eating is always important, but healthy eating over the age of 50 becomes critical for many reasons.

Proper nutrition prevents many health problems such as osteoporosis, diabetes, hypertension and even dental issues like gum disease according to one Kingston Dentist [1]. With the right blend of healthy eating and exercise you shouldn’t feel any worse for wear past 50.

Some of these tips are about cutting back on certain foods while others are about adding more of them. All of these tips support the body of research that clearly indicates there are essential differences in the nutritional needs of women over 50 in comparison to those under 50.

Vitamin B12

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B12 is responsible for helping healthy nerves, blood cells and DNA. It’s found in protein rich food like fish and in fact the protein and B12 are usually bound together, hence it’s prevalence in meat. Women over the age of 50 are especially at risk of B12 deficiency, which can result in mental health problems. You can avoid this by simply enjoying more fish or taking a B12 supplement.

 

Cut back on Salt

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With so many foods containing salt nowadays cutting back on salt intake is a good decision at any stage of life, but it is a critical one when we are older. The root cause of many strokes, heart attacks and kidney disease can be debated but high blood pressure certainly is not helping. Cutting back on salt reduces the hypertension in your blood vessels making it less likely you will develop any of these more serious problems.

 

Add Calcium

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You’ve probably heard this one time and time again, but you might not know why. The answer is simple: calcium uptake decreases around the age of 40. Thus, if you want to still get sufficient calcium in your bones you should increase the amount you eat. Spinach, kale and certain kinds of fish are calcium rich.

 

Take Vitamin D

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This one goes hand in hand with calcium. Vitamin D is needed to absorb calcium but it too becomes harder for your body to absorb after the age of 40.

 

Add Fiber

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Increasing your fiber intake is almost always a good thing. Fiber helps digestion and prevents intestine issues and, in some cases, lowers cholesterol. Make sure to drink more liquids to help fiber move through your system.

There are plenty more nutrients that you can benefit from increasing your intake of that we haven’t mentioned here, but like many things it’s best to take small steps.

 

References:

[1] Kingston Dentist: http://mccabefamilydentistry.ca/

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