Many women over the age of 50 seek diets that help control menopausal symptoms, support heart or brain function, and boost their overall health.
At this age, it can often be difficult to know which diet is best, especially since you are undergoing major bodily changes.
However, the best diet overall is one that you can stick to in the long term, that includes foods that you enjoy, help you feel satisfied, and provide all the nutrients your body needs;
Therefore, a number of basic criteria for dieting at this age must be met, which are as follows:
Important criteria
The diet should be easy to follow, and do not require nutritional supplements.
Changes can be made, according to your personal preferences and nutritional needs.
Not overly restrictive, and you won't need to exclude large groups of foods from your eating plan.
Nutritionally balanced, you can eat healthy fats and proteins, in addition to high-quality carbohydrate sources.
As for the best diets for women over the age of 50, provided by Ansley Hill, a nutritionist on the Healthline website, which are as follows:
Mediterranean diet
The Mediterranean Diet is ranked as one of the healthiest eating patterns for almost anyone, including women over the age of 50.
This diet is characterized by its low content of saturated fats, which mainly consists of vegetables, legumes, fruits, nuts and whole grains. Olive oil is also a great source of added fats.
Although this system is mostly plant based;
However, it also includes moderate amounts of fish and dairy products, as well as small amounts of eggs, poultry and red meat.
This system is flexible, as there are no banned foods or food groups.
This diet reduces the risk of various age-related chronic diseases, such as heart disease, diabetes, cancer and mental decline.
The Mediterranean diet is characterized by its low content of saturated fats (social media)
The Dash Diet
According to the American Center for Disease Control and Prevention (CDC), heart disease is one of the leading causes of death for women over the age of 50. Rates of high blood pressure, which is one of the main factors causing heart disease, increase significantly after the onset of interruption. Menstruation.
Hence, this diet is designed to prevent and treat high blood pressure, as it is characterized by its low sodium content and a focus on foods rich in calcium, potassium and magnesium, which are known to help lower blood pressure.
The DASH diet consists primarily of vegetables, fruits, and low-fat dairy products, followed by moderate amounts of whole grains, legumes, nuts, seeds, fish and poultry.
Red meat and sweets are generally not recommended;
But it is sometimes allowed, and processed meats are prohibited.
This diet has other benefits, such as lowering cholesterol and improving blood sugar control.
Because it relies on limiting salty foods as opposed to foods rich in nutrients.
Flexitarian diet
Flexible eating is a semi-vegetarian diet that relies mostly on plants;
But it sometimes includes meat, eggs, dairy, and fish.
It is a good option for anyone interested in increasing their intake of fiber and plant-based protein, and also wants to eat animal products as needed.
Studies on women's health have confirmed that women who adhere to a strict vegetarian diet are at greater risk of health risks, due to insufficient intake of nutrients such as iron and omega-3 fats, which are important for women's health.
That's why this flexible vegan diet provides plenty of iron and omega-3s through foods like red meat and fish.
It also tends to be higher in calcium, which is an important nutrient for maintaining bone health in postmenopausal women.
Women who adhere to a strict vegan diet are at greater risk of health risks (German News Agency)
The Mind Diet
If you are looking for a special diet for your brain health, consider the MIND diet.
Almost two thirds of people with Alzheimer's disease are women.
That is why the MIND diet was developed to reduce the risk of developing Alzheimer's disease and other types of age-related mental decline.
This diet combines elements of the Mediterranean diet and the DASH diet, which are known to support brain health.
This diet focuses on foods such as whole grains, berries, leafy vegetables, beans, olive oil and fatty fish, and it is not recommended to eat fried foods, red meat, butter, cheese, and sweets.
Intuitive eating
For women who are tired of following a strict and specific diet, an intuitive or intuitive eating diet is best for them.
It is designed to build a positive relationship with your body and the foods you eat.
It was created by dietitians who say a strict diet causes both physical and psychological harm.
On this diet, no foods are prohibited, and there are no rules governing portion sizes, what to eat, or timing of meals.
Instead, the goal is to help you learn to listen to your body's natural cues of hunger and fullness.
An intuitive eating regimen is associated with improved mental health and a reduced risk of disturbed eating.
How to choose
The aforementioned diets overlap wildly, and each focuses on nutrient-dense foods that are rich in vitamins, minerals, fiber, healthy fats, lean proteins and antioxidants, all of which are essential factors of any diet you are considering.
But when choosing between the diets on this list, take into account your personal needs. If your goal is to lower blood pressure, choose the DASH diet.
If you want to focus on self-care and a healthy relationship with food, eat intuitively or intuitively.
If your goal is to follow a healthier, more balanced diet, a Mediterranean diet or a flexible diet may be best.