The most important goal of any healthy diet is to nourish your body with all the nutrients it needs to thrive. And as we age, certain nutrients become even more essential to our well-being. For example, a variety of health problems can arise during menopause, including weight gain, osteoporosis, and an increased risk of heart disease. Fortunately, though, there are plenty of 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 these types of foods is a great idea for anyone at any stage of their life, but it can be especially beneficial for women over 40. To discover some of the best options that can help slow aging and ease some of the symptoms of menopause, we spoke with health experts Megan Wong, RD at AlgaeLime Y Christian Morey, RD, LDN. they said that cruciferous vegetables, prunes, and black beans all will make fantastic additions to your diet.
The 100+ Best Beauty Releases of 2022
1. Cruciferous vegetables
According to Morey, increasing your intake of cruciferous vegetables such as 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 as you enter menopause. She explains that these vegetables have a compound called indole-3-carbinol, which produces another compound called Diindolylmethane (DIM) when it breaks down. “DIM may have several benefits of particular interest to women, as it is believed to help balance estrogen levels in the body by stimulating production of a more beneficial form of estrogen called 2-hydroxyestrone and reducing the effects of another form called 16 alpha-hydroxyestrone, which has been linked to weight gain and an increased risk of some types of cancer, including breast and uterine cancer,” Morey tells us. Nice! Fortunately, these vegetables can fit into a variety of meals. Many are delicious when roasted. Try tossing them into grain bowls! And of course, you can never go wrong with a tasty kale salad.
If you ask us, prunes are an underrated fruit. And according to Wong, they can really add up, especially for women over 40. In fact, she says that “prunes are the perfect superfood to prepare a woman’s body for menopause.” Amazing! This is because this powerful fruit can help fight both bone loss and weight gain, which are two common problems caused by the hormonal changes that our bodies begin to undergo during perimenopause. “Research shows that eating 4-5 prunes a day can help protect your bones. In these studies, regular consumption of prunes was actually linked to higher bone mineral density in the spine,” says Wong, noting that this superfood is also “rich in soluble minerals.” fiberthat slows down digestion and keeps blood sugar levels stable” to “help control food cravings that lead to unnecessary snacking and additional weight gain.”
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 women age,” explains Wong. Eating more foods rich in magnesium and potassium is a great idea as menopause approaches, in particular. “During menopause, women lose up to 20% of their bone mineral density, greatly increasing their risk of osteoporosis,” she says. And beyond menopause, it’s also essential to make sure you’re getting enough of these nutrients because, as Wong tells us, “after menopause, your blood pressure rises, which increases your risk of high blood pressure and heart disease. Around the 60% of the magnesium in our body is stored in the bone.” Indicated!
Of course, talking to your doctor to come up with a personalized diet plan to meet your unique needs is always your best option, but when in doubt, adding these foods to the mix is never a bad idea for women over 40! !