Nutrition Facts That Every Middle Aged Women Must Know

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Guest Post By Jessica Martin

We all like to believe that age is just a number and that we are only as old we think we are. But when we see the changes that confront us each day as we stand in front of the mirror, milestones like turning 30 and 40 become frightening for women. It is true that we age faster than men, at least in the looks department. But what’s more scary is the fact that our health becomes more fragile as the years go by, especially if we don’t bother to take care of it.

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As women become older, they start to lose muscle mass and bone density. And with the onset of menopause, the change in the hormone levels in their body makes them prone to osteoporosis, osteoarthritis and other bone-related ailments. They are more likely to sustain fractures after a simple fall and they are more prone to heart attacks because they are no longer protected by estrogen.

This means that they must pay more attention to their diet and bring about the necessary changes in it before it becomes too late and their health hampers their lifestyle. If you’re a woman above the age of 35, here’s how you can protect your health:

• Exercise regularly, at least for 30 minutes each day, five days a week. When you keep your weight down, you’re less prone to disease and illness.

• Include strength training as part of your routine. It builds muscle mass and improves your metabolism, flexibility and balance. It also strengthens your bones and prevents them from becoming brittle and prone to fractures as you grow older.

• Include calcium in any form as a regular part of your diet. Dairy foods that are low in fat are your best sources of calcium, but if you’re a vegan, eat fresh, green leafy vegetables like broccoli, spinach and kale for your daily dose of calcium. Orange juice is also a great source of calcium, so if you’re averse to milk, drink a glass of juice every morning with breakfast.

• Calcium is best absorbed by our bodies when accompanied by Vitamin D, so choose foods rich in calcium that are fortified with Vitamin D.

• Avoid eating foods that are rich in fat and cholesterol and that make you add on the pounds. Fried foods, junk food and processed food are not good for you because they increase your weight and your risk of cardiac diseases.

• Eat fish like salmon that are rich in Omega 3 fatty acids that are good for your heart and general wellbeing.

• Include nuts, fresh fruits and vegetables as part of your snack rather than salty, fried and unhealthy food choices.

• Reduce your sugar intake to prevent empty calories from ruining your diet.

• And most important of all, don’t let stress get to you. It ages you faster than anything else and ruins your health in the stroke of a second.

Jessica Martin has contributed this guest post, she writes on the topic ofx ray tech schools. She welcomes your comments at her email address: jessica.martin1@rediffmail.com

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