Women gradually enter menopause after the age of 45, and their physical functions decline. Menopause symptoms vary from person to person. Some people don’t feel anything, but others are physically and mentally affected. You must start to develop a balanced diet and regular exercise habit, pay more attention to changes in your heart, brain and bones, and lay the foundation for your health after the age of 50. Nutrition experts recommend that you should do five things such as stretching and replenishing moisture every morning.
5 things women over 50 should do every day1. Do soft stretching exercises
Women after menopause have decreased estrogen, lost bone density, and loose bone falls, resulting in a significant increase in risk of fractures. Get up early and do some gentle stretching exercises to warm your body. Stretching can improve your body's flexibility. Studies have shown that regular stretching exercises can improve your flexibility and balance, and reduce the risk of falling as you age.
2. Replenish water
Many people will definitely drink a cup of coffee when they wake up in the morning, but don't forget the importance of replenishing water. Starting a new day with water can replenish, restore and replenish fluid levels, which is good for both the body and brain, and this is important for people after 50 or even for any age. So before drinking coffee, don't forget to drink a glass of water to keep it hydrated.
Drink hot coffee after drinking water. Research points out that appropriate caffeine extraction is related to preventing a decline in cognitive ability, which helps reduce the risks of Alzheimer's, Parkinson's and Chinese winds, and is of great help to middle-aged people.
3. Sunshine
Regular sunshine can adjust the night and improve the mood, and most importantly, it can promote the production of vitamin D. Even if the weather is not very good, you can go out for a walk.
4. Keeping your body active is one of the best ways to maintain a healthy weight and support bone health during this stage of menopause. Please perform moderate to intense exercise at least 3 times a week to keep your heart healthy, bones and muscles strong.
5. Eat breakfast and plan the meal content of the day. A balanced breakfast is an important opportunity to supplement the key nutrients required for aging, such as calcium, vitamin D and protein. Adding fruits and vegetables can help meet daily fiber intake and support the health of the microbiota and overall kidney.
If you can, it is best to plan the meal content for the day first, and pre-regulation can also reduce the inadvertent snacking.
In order to support heart health, brain health, bone strength, weight maintenance and most importantly, nutrition experts recommend that the 3 best diets for women over 50 are DASH diet, Mediterranean diet and MIND diet.
According to a study published in "BJOG: International Magazine" in September 2022, it shows that although exercise or dietary habits have not changed, most women's weight will still increase by about 0.9 to 1.8 kg per year. Women in this stage should pay attention to supplementing some key nutrients, including: vitamin B12 and D, calcium, and protein. Nutrition experts recommend the best three long-lasting diets for women over 50 years old: DASH, Mediterranean diet and Mediterranean diet (MIND), to support the health of the heart and brain, bone strength, and maintain a healthy body weight.
Acknowledge that female menopauseWomen menopause is about 45 to 55 years old. Because the ovaries gradually stop producing female hormones, the monthly period is not regulated at the beginning, and there will be no monthly cessation in the last year. This reproductive function gradually decreases to a completely lost pre- and post-stop transition period, which is menopause.
Losing the protection of female hormones will begin to cause typical menopausal symptoms such as menstrual disorders, back pain, frequent urine, hot and tidal, sweating, chest pain, back pain, insomnia or emotional disorders.