Essential nutrients for each of the vital stages of women

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Hormonal changes, slowing metabolism, menopause... Each vital stage of women requires specific nutritional needs. Susan Bowerman, Senior Director of Herbalife Nutrition's Global Nutrition Education and Training explains the key foods to care for the body at every moment

Hormonal changes that occur throughout the different stages of women's lives are much more pronounced than in men. Therefore, it is so important to take into account these stages and to properly meet the nutritional needs of each of them.

Susan Bowerman, senior director of Herbalife Nutrition's Global Nutrition Education and Training, provides some recommendations, as a guide, about the key foods to care for the body according to the vital moment of each woman.

Start with good habits at 20

The 20s are a convulsing stage, with many changes and a lot of hustle, trying to combine academic training with working life and social life in many cases. The key to this is not to forget to be well hydrated. The best advice is to bring or always have a bottle or a thermos with water or an infusion. If you prefer coffee, it is essential to keep in mind that more than 400 mg of caffeine should not be eaten a day.

To make sure that all the necessary nutrients are covered, and if in this frenetic routine it is more prone to the tuppers or the food to carry, you should try to include protein, calcium and potassium: from a protein bar to hummus with carrots, some yogurt with almonds and sesame or a green leaves salad with avocado and tomato. The protein satia, calcium favors bone generation and potassium helps the heart and muscle mass to be ready for day to day.

Finally, we must not forget the menstrual cycle. Hormonal changes that occur throughout the month are also cyclic and are divided into four phases: menstruation, follicular phase, ovulation and luteal or premenstrual phase.

• Menstruation: The best thing for this phase are anti-inflammatory foods such as ginger, which is very good for menstrual colics; tuna, salmon and sardines, which help decrease abdominal pain; and iron-rich foods such as nuts, legumes such as lentils, spinach, clams, and chirlas.
• Follicular or preovulatory phase: these days are marked by a significant increase in insulin sensitivity and a rise in the level of estrogen, so it is advisable to consume foods rich in complex carbohydrates, such as peas, vegetables and legumes; and avoid fats.
• Ovulatory phase: at this stage is the highest point of estrogen and increases metabolic spending, as more calories are burned. The recommended is to increase the intake of protein-rich vegetables and foods.
• Lute phase: this last stage is marked by the tendency of the body to ask for very caloric foods, so increasing the consumption of vegetables and vegetables will help to quench us without having to excessively increase calories. To satisfy the desires of sugar and chocolate, it is best to choose one with the highest possible percentage of pure cocoa.

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During the 30s metabolism begins to slow down and, naturally, it begins to lose muscle mass. Therefore, it is important to perform resistance exercises at least twice a week. In this vital stage it is key to focus on protein intake - to avoid muscle loss- and iron, as well as to dodge as much as possible refined carbohydrates as white bread.

For pregnant or breastfeeding women, the most recommended foods are those rich in calcium, protein and vitamins. Prenatal vitamin supplements at this stage can be a great ally, as they are rich in folic acid, a vitamin very important for the development of the baby's nervous system; although it can also be found in green leaves, asparagus or Brussels cabbage vegetables. Also, during breastfeeding and postpartum it is interesting to place the focus on vitamin B6, since pregnancy can take advantage of the body of this vitamin. Some natural sources of B6 are nuts, bananas, oats or chicken.

Good health in the 40s

With the arrival of the 40 you have to start worrying about the health of the heart, as cholesterol and blood pressure tend to rise. The best allies to care for the heart are fruits, tomatoes and green vegetables, but it is also essential to avoid alcohol. Other essential nutrients to be taken into account are vitamin D and antioxidants such as vitamins A, C and E. Vitamin D is found in egg yolks, fortified dairy and fatty fish. Foods rich in antioxidants that should be the basis of meals are red peppers, citrus, carrots and nuts.

Menopause and 50

In Spain, according to the Spanish Association for the Study of Menopause, the average age at which climate occurs is around 51 years. Menopause brings with it a greater risk of developing certain diseases such as diabetes, cancer, cardiovascular problems, osteoporosis or osteoarthritis. To avoid, to the extent possible, these diseases must be monitored by certain essential nutrients such as omega 3 and B12, present in foods such as salmon, clams, serrano ham or octopus, because they help maintain good heart health. It is also necessary to keep high the intake of soluble fiber found in foods such as oats or apples.

Exercise and good food during and after 60

Aging and, therefore, the deterioration of the system is a gradual process. Over the years metabolism begins to slow down, it starts to lose muscle mass, but also appetite. It is key, therefore, to eat well. Making plans with friends to eat can help you enjoy more of those moments. Also, if you do not have a lot of appetite, you can replace certain foods with protein-rich drinks, for example, and add to the daily menu foods rich in fiber and probiotics. An easy way to include them is by having a yogurt with nuts and a kiwi.

Essential nutrients for each of the vital stages of women

Hormonal changes, slowing metabolism, menopause... Each vital stage of women requires specific nutritional needs. Susan Bowerman, Senior Director of Herbalife

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2023-04-11

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