Advertisement
The most important goal of any healthy diet is to provide your body with all the nutrients it needs to thrive. And as we age, certain nutrients become even more important to our well-being. For example, a number of health problems can occur during menopause, such as weight gain, osteoporosis, and an increased risk of heart disease. Fortunately, however, there are many ways to keep these problems at bay – starting with adding some powerful superfoods to your daily diet.
In short, superfoods are simply nutrient-dense foods that offer a wide range of benefits, from heart health to a stronger immune system. Eating this type of food is a great idea for anyone at any stage of life, but it can be especially beneficial for women over 40. To discover some of the best options that can slow aging and relieve some of the symptoms of menopause, we spoke to health experts Megan Wong, RD at AlgaeCal and Kristian Morey, RD, LDN. That’s what they told us Cruciferous vegetables, prunes and black beans will all make fantastic additions to your diet.
The 100+ best beauty launches of 2022
1. Cruciferous Vegetables
According to Morey, increasing your intake of cruciferous vegetables like broccoli, cauliflower, cabbage, kale, bok choy, Brussels sprouts, and more is a great way to regulate your hormones, which can definitely come in handy as you age — especially when you’re entering menopause. She explains that these vegetables contain a compound called indole-3-carbinol, which when broken down produces another compound called diindolylmethane (DIM). “DIM may have several benefits that are of particular interest to women as it is thought to help balance estrogen levels in the body by stimulating the production of a more beneficial form of estrogen called 2-hydroxyestrone and the effects of another form of estrogen called 16 decreases alpha-hydroxyestrone, which has been linked to weight gain and an increased risk of some cancers, including breast and cervical cancer,” says Morey. Nice! Luckily, this vegetable fits into a number of meals. Many are delicious when they’re roasted. Try tossing them in grain bowls! And of course, you can never go wrong with a delicious kale salad.
Shutterstock
2. Plums
If you ask us, plums are an underrated fruit. And according to Wong, they can actually bring benefits — especially for women over 40. In fact, she says, “plums are the perfect superfood to help prepare a woman’s body for menopause.” Great! This is because this powerful fruit can help fight both bone loss and weight gain, two common problems caused by the hormonal changes our bodies go through during perimenopause. “Research shows that eating 4-5 plums a day can help protect your bones. In fact, in these studies, regular consumption of plums has been linked to higher bone mineral density in the spine,” Wong says, noting that this superfood is also “rich in nutrients like fiber, which slow digestion and keep blood sugar levels steady.” ‘ to ‘alleviate the food cravings that lead to unnecessary snacking and extra weight gain’. All in all, this is a fruit you’ll definitely want to snack on.
Shutterstock
3. Black beans
Another fantastic addition to any diet, but especially for women over 40, is black beans. “Black beans are rich in magnesium and potassium, two minerals that become even more important as a woman ages,” explains Wong. Especially during menopause, it’s a good idea to eat more foods rich in magnesium and potassium. “During menopause, women lose up to 20% of their bone mineral density, which greatly increases their risk of osteoporosis,” she says. And even after menopause, it’s important to make sure you’re getting enough of these nutrients because, as Wong tells us, “After menopause, blood pressure rises, which increases the risk of high blood pressure and heart disease.” About 60% of the magnesium in our body is stored in the bones.”
Of course, speaking to your doctor to create a personalized nutrition plan tailored to your unique needs is always the best option – but when in doubt, adding these foods to the mix is never a bad idea for women over 40!
