Women generally feel that if they are eating healthy, they would be taken care of in terms of good health even after 50. However, what each woman needs to understand is that the hormonal changes bring in extra nutrient requirements. Whether it is a clinical condition that a woman is battling with or looking to shed excess weight, a weight loss nutritionist for women can help women above 50 years stay on the top of their game. Today, many online weight loss programs for women, have made it possible for them to achieve their goals despite their busy lifestyles. 

Now, not only do the hormones estrogen and progesterone decrease with age but this decrease is coupled with falling metabolismand increased needs for various nutrients. So, here is a quick guide to what women above 50 need to take care of: 

Calcium with Vitamin D: 

The risk of developing osteoporosis increases as women age. This is because the body’s ability to absorb calcium decreases and so, women over 50 should focus on eating calcium rich foods such as dark leafy greens, seeds, nuts, milk & milk products and small fish with bones. Calcium is also not absorbed if vitamin D is low hence women should monitor their vitamin D levels as well and if need be, take a supplement under the guidance of a physician. 

Protein  

There is a loss in lean body mass and strength after the age of 50. This when accompanied by a sedentary life can cause further loss of muscle mass. Both, diet as well as exercise help in maintaining the lean muscle mass and the proper intake of good quality protein can help do the job. Good sources of protein include legumes, dals, lean meat, chicken, fish, eggs, nuts, milk & milk products. While animal sources have protein of good quality, intake of various plant sources of protein can help in improving the quality of plant proteins. 

Omega 3’s 

Not only are they associated with a healthy skin and hair, but they have an important role to play in your heart health. They help in lowering the lipid profile. They may also help in lowering the intensity of hot flashes. Fatty fish like salmon, sardines, walnuts, flax seeds are all good sources. 

Vitamin B12  

Especially in the case of vegans, this vitamin is essential for maintaining both healthy red blood cells and brain function. This is because vitamin B12 is found in animal based food only. And, since the absorption of nutrients decreases with age, even the vegetarians may find it difficult to maintain optimal levels.  

Finally, make whole foods the foundation of your diet. Keep away from refined grains and drink plenty of water. Cut down on sweets and salt and don’t forget to remain physically active. Most women above 50 may have more time to focus on themselves than what they did in their younger years. So, fit good nutrition into your healthy lifestyle with the help of a women’s nutrition and fitness expert.