If you’re a woman in your mid-40s, chances are you’ve seen your fair share of fad diets and nutritional trends over the years. Now that you’re a bit older and wiser, you’ve likely found a eating routine that works for you and keeps you feeling energized and nourished, most of the time at least. But you may have noticed some changes in your body in recent years. According to Dr. Stephanie Faubion, medical director of The North American Menopause Society, perimenopausal symptoms can start as early as your mid-30s, with the typical age for menopause beginning around 45.
While there are changes ahead, you can make smart nutritional choices to help you age gracefully and make the transition into this new phase of life a little smoother. For example, you may have already noticed weight gain, particularly in the belly area. This is due to a decrease in muscle mass as we age, along with a gradual weight gain that is common in middle age. However, weight gain is not inevitable and can be managed by paying attention to your diet. Dr. Faubion suggests focusing on a healthy, balanced diet filled with fruits and vegetables instead of depriving yourself.
Maryann Jacobsen, a registered dietitian and midlife health expert, recommends taking advantage of this “window of opportunity” in your midlife to make changes to your eating habits. She suggests increasing your intake of nitrate-rich vegetables like leafy greens, celery, and beets, as they can help increase nitric oxide levels that decline with age and hormonal changes. Another area to focus on is micronutrients, such as magnesium, zinc, choline, omega-3s, iodine, B vitamins, and selenium, as aging and lower estrogen levels can affect how well our bodies absorb these nutrients.
One common mistake that women often make is going on extremely low-calorie diets. Courtney Delpra, a dietitian at the Cleveland Clinic, explains that as estrogen levels decrease in your mid-40s, so does muscle mass. Skipping meals can have a negative effect on your metabolism and how you metabolize your food. Delpra recommends including enough protein throughout the day, aiming for 20 to 30 grams with each meal. Lean proteins like chicken, turkey, fish, beans, nuts, and seeds can easily help you reach that protein goal.
In addition to protein, it’s important to strive for balance in your nutritional mix. Jennifer Salib Huber, a registered dietitian and licensed naturopathic doctor, emphasizes the importance of not solely focusing on one aspect of nutrition. High-protein diets and carbohydrate-restriction can lead to a lack of fiber, which is essential for maintaining good health. Increasing your fiber intake can help manage the increase in cholesterol levels often seen in menopause and reduce the risk of insulin resistance and diabetes. The American Academy of Family Physicians recommends consuming about 25 grams of fiber per day, which can be found in foods like berries, whole grains, and nuts.
Lastly, it’s crucial for women to find a way to enjoy healthy eating without guilt. Striving for perfection every time can be overwhelming and unsustainable. Instead, aim for a “good enough” diet that fits your lifestyle and allows for flexibility and forgiveness. Lowering the bar and making healthier choices most of the time is a more attainable goal that can still have a positive impact on your overall health and well-being.
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