Good Lifestyle

There may have been a moment when you have eaten everything you wanted, if any, consequences for health. You may remember this time! But it's true - nothing lasts forever.

"After 50, the metabolism slowed down, estrogen rates fall, and certain nutrient requirements are increasing," saysHillary M. Wright, MED, RDN, LDN, co-author ofThe menopause plan, a natural guide for hormones, health and happinesss. "At this point, you will probably need to make more wise food choices to help mediocre weight gain and prevent more frequent conditions with age and menopause."

Although no food is never completely off the menu, the trick is to get the biggest shot for your caloric money while loving you. Here's what to choose and avoid, most of the time, for women over the age of 50. And for more, discoverThe 7 healthiest foods to eat right now.

First of all, here are the best foods.

Calorie needs to decline with age, but weight gain is not inevitable.Salmon is a stellar source of proteins thatrequires more calories To digest that carbohydrates and fats and could help prevent formidable belly fat that is common in mediocre women. Theomega-3 fats In the salmon are good for your heart and your brain, because they reduce the risk of fouled arteries, reduce raised triglycerides (fat) in the blood and the decline in blood pressure, which all tend to increase in women. the fifties.

Fish such as salmon can alsoBooster your mood.Eat more fish is associated with aDecreased risk of depression, which is more common in women in mid-life. Salmon also housesVitamin D, an essential nutrient to help prevent osteoporosis. Three ounces ofNutrients of sockeye salmon cooked Almost all the vitamin D you need for the day after 50 years.

"For their small size, nuts contain relatively high levels of calories and grease, so you can think that avoiding them will help gainting your size, but the opposite is more likely to be true," says Wright.

Research found that eating nuts help regulate the appetite that could facilitate weight control. Nuts provide vegetable proteins, healthy heart, unsaturated fat, potassium, fiber and other nutrients related to good health as you get older. In fact, women who nibbled on 1 1/2 ounces of pistachios for 12 weeksImproved the quality of their diet without affecting their weight.

When you include delicious and nutritious nuts on a regular basis,You make your heartand brain a favor. Nuts are rich in arginine, an amino acid necessary for the manufacture of nitric oxide, which facilitates blood flow to the heart and brain by relaxing the tight blood vessels. Get the greatest advantage of nuts by exchanging 1/4 cup of non-salty varieties such as peanuts, almonds, nuts and pistachios (shell) for snack chips, pretzels and candies.

When it comes to banishing brain fog and protecting your memory after 50 years, it pays to oxidation and inflammation. The bays provide many types of powerful compounds called phytonutrients that help eliminate the damage caused by the brain cell and to improve or increase communication between cells, among other ways ofSupport cerebral function.

The blueberries, strawberries, raspberries and other lively orbs are juicy and delicious without added sugar. So, these fruits can easily take the place of highly transformed and caloric candies that will provide you with a fiber to keep you further longer. Blueberries and blackberries are also a source of vitamin K, necessary to produce osteocalkine, a protein that supports bone resistance.Some research Suggests that higher vitamin K sockets are linked to better bone health in elderly women.

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Legumes such as black beans, Garbanzo beans and Pinto beans contain magnesium to help protect againstcardiopathy,cerebral accident,Type 2 diabetes, andosteoporosis. Beans are packed with potassium, which is a great news for your Ticker because it is linked to a lower risk for cardiovascular disease.Half a cup of black beans Supplies about 400 milligrams of potassium-Almost as much as an average banana, And about15% of recommended daily consumption.

The beneficial bacteria in your colon fermente the prebiotic fiber found in beans and produce compounds called short chain fatty acids (SCFA). SCFA helps reduce the risk of colon cancer, which increases after 50 years, improves the absorption of the body of calcium and magnesium to support bone health andHelp head of heart disease andType 2 diabetes. Another type of fiber in beans matures the stool and prevents constipation, which can be more frequent with age.

Declining estrogen levels are probably the reason for hot flashes, which affect about75% of women living in the United States for at least two years in forty 40 and 50. Soy foods contain phytoestrogens, plant-based estrogens that are similar depending on human estrogen, but with much lower effects in the body.

"Women who eat soy every day, including those living in Asian countries, report fewer hot flashes and other menopausal symptoms, but there is no scientific evidence to support the link between Tofu, tempeh and edamame and frequency and intensity of hot flash, "says Wright.

Yet there are many reasons to include soy foods in a balanced diet plan at any stage of life. Soy is a source of complete protein and it is a suitable substitute for fat and transformed meats. In addition, soy is also healthy for the heart. To eat25 grams of soy protein a dayAbout the quantity found in 1/2 cup roasted soy nuts and 1 cup unsweetened soy milk, actually reduces LDL cholesterol ("bad"), which helps reduce heart disease. As an additional bonus, Calcium Treaty Tofu offers a significant amount of bone construction calcium and temperature pack fiber and soy.

Yogurt is a mixture of active milk and living crops (tray), also calledprobiotics, which are living organisms that help promote the health of incidents by filling out the colon with beneficial bacteria. The living and active cultures sealed from the National Yogurt Association denot of yogurt with the most lake. Yogurt is also packed with proteins that burns more calories and allows you to win longer. In addition to maybeProtect against mediocre weight gain, regular consumption of yoghurt with lake can helpPromote healthier blood pressure andType 2 diabetes type 2.

Yogurt also offers protein and calcium to support bone health. After 50 years, calcium contributions suggested increase1,200 milligrams a day. Aunited ordinary yogurt cup Supplies about 448 milligrams of calcium. Avoid the fruit flavored sweet yogurt for the plain yogurt mixed with berries for more protein, fiber, vitamins and minerals, and no added sugar.

And now, here are the foods to avoid.

You know how to stay away fromsweet soda,Flavored fruit drinksAnd drinks for sportsmen, but you can always sip too much sugar sugar in your favorite coffee drink.

Experts suggest limiting sugar added to 50 grams a day on a2,000 calorie feeding plan And a specialized tea drink or drink can use your daily allowance, etc. For example, Dunkin 'Faceted Faceted Faceted Cable-Frozen Ice Latt provides 83 grams of added sugar and 520 calories while a large cold vanilla infusion with a sweet cold foam has 48 grams of added sugar and 260 calories.

Consume regularly sweet-sugary drinks of any nature whatsoever can lead to a weight gain, which is linked to13 types of cancer, including breast cancer (after menopause occur), ovarian cancer and endometrial cancer.According to the American Institute for Cancer Research (AICR), staying at a healthy weight throughout life is the most important thing you can do to protect you from cancer.

Even if you are not overweight,Excess sugar added is linked to a greater probability of dying of heart disease.Power models rich in added sugars have been linked to insomnia in women after menopause.

It's a good idea to save this hot dog, breakfast sausage or meat sandwich for a special occasion.

Limit highly transformed meats helps reduce your chances of colorectal cancer. TheAICR Warning against eating meat that was smoked, hardened, salty, fermented or retaining, including hot dogs, sausages, salami, bacon and Deli Turkey and ham. The AICR says that the convincing evidence suggests that the risk of colorectal cancer begins to rise even with a low consumption of processed meats, which contain cancer additives called nitrates.

And you can forget heaven meat of celery powder and celery juice or other natural sources because they pose the same health risks as those with nitrates. Most highly transformed meats also pack with unhealthy levels of saturated fat and sodium and few vitamins and minerals, which means you get very little nutrition for calories.

Try to eat more vegetables? There is a good reason: only10% of AmericansThe recommended daily quantities. You will not make a lot of good by avoiding potato potato chips, beet and parsnips, however.

Veggie fries may seem like a great way to include vegetables and a perfect alternative to potato chips, but their health halo is compensated. All kinds of vegetable chips, including the potato, can be crunchy and delicious, but they are foods very transformed with fibers, vitamins, minerals and phytonutrients of protection than a potato or White beets or gentle roasted, and they contribute to calories to your diet while offering a very small nutrition.

After 50 years, calorie requirements tend to drop and immediately undermine a torque of veggie fries can easily browse approximately 300 calories of your daily totals. The baked vegetable chips are a little better nutritionally than fries, but no kind can replace eating vegetables in their more natural state.

As a woman in the fifties, you may be juggling work and the family, and possibly attended one or more elderly parents and, after a hard day, you like to unfold with a glass of wine or a cocktail. Although alcohol can be part of a healthy lifestyle after 50 years, you need to know your alcohol limits.

The experts suggest That women limit alcohol to a glass a day, if that.

Why so little?

Because to have even less than a drink every day is associated withIncreased risk of breast cancer. We tend to underestimate the size of a drink and get more alcohol in negotiation.Standard drink is 5 ounces of wine, 12 ounces of regular beer or 1.5 ounces of anti-80 alcohol.

Alcohol can relax at the beginning, but it interferes with sleep, and it can worsen the hot flashes, not to mention what it can do in your turn.

"The wine, beer and the hard liquor contribute to the excess of calories that can make weight more difficult," Wright warns. "To aggravate things, it's easier to ignore your commitment to eat healthier after a drink or two."