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Optimizing Nutrition for Age

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New Delhi: Let’s pause to understand what healthy eating looks like for women. What should we feed our bodies to stay healthy through these changing life stages?

Whether you’re a student attending an online class or a corporate honcho working from home these days. A stay-at-home mom who can’t get a moment’s rest, or maybe you’re none of the above, but as a woman, you need to know what nutrition is right for you and, more importantly, when.

Starting in your teenage years, what you eat will determine who you are in the years to come. This is because their nutritional needs are higher now than at any other time in their life cycle.

“Teenage is a time of rapid growth and development, so eating a healthy diet is essential for proper hormonal balance, so it’s important to eat a balanced diet. Fish, avocados, nuts, and olives. You need to consume good fats, such as oils, to stay healthy.Hemoglobin is often low when menstruation begins at this stage, so eat foods rich in iron and protein, and avoid refined sugars, saturated fats, trans fats, and fats. Avoid junk foods that contain fat,” said Dr. Ganesh Kadeh, Associate Director of Nutrition Medical and Scientific Affairs at Abbott.

“If you’re under 30, it’s a good time to start increasing your calcium intake. If the pandemic continues to ruin the amount of sunshine vitamins you can absorb, add vitamins to your diet to allow for absorption.” Add D. Calcium If you are pregnant or breastfeeding, you need lean protein, iron, and vitamin C (to absorb iron). Supplement intake including B12, iron, calcium and folic acid are essential. A balanced diet for all women of this age includes meat and dairy products, seafood, green leafy vegetables, legumes and grains, dried fruit , should contain citrus-rich fruits.

By limiting foods high in salt, preservatives, and saturated fats, you can make the transition to menopause smoother.

“Women in their 40s and 50s say hello to more calcium and iron, antioxidant-rich foods like berries, cocoa and green tea, and more fibrous foods like whole grains, vegetables and fruits. In addition to vitamins D and C, another thing we cannot ignore as we age is B12, which is involved in neurological function and is usually deficient in vegetarians, so naturally If this is not possible, consciously supplement the diet with vitamin B12-enriched foods. As is common in this age group, it is essential to follow a low glycemic, low fat, high protein diet in addition to regular exercise. ” says Dr. Ganesh.

“Age may be just a number, but if you want to stay healthy and active beyond 60, you need to proportionately increase the number of nutrients in your diet. Your diet should already contain everything recommended above. No. Other red flags at this age are spicy foods that can cause acidity issues. It should be borne in mind that avoiding dairy due to lactose intolerance is not the solution, but rather dairy products rich in calcium and protein should be consumed.

Regardless of your age, keep your body well hydrated by drinking enough water, add energy drinks to your diet for a healthy balance of nutrition, and get enough sleep to feel refreshed and rejuvenated. prize. Stay active with age-appropriate exercise and give equal importance to your mental health.

A lifestyle that combines all of this with a healthy, balanced diet ensures that you can enjoy your femininity at any stage of your life.