Best Mediterranean Food for Healthy Hormones – For Women Over 50
March 26th, 2020 by Catherine Marqueses
At 50, women’s bodies get ready for and undergo menopause alongside other side effects of aging. At this stage, they need to start taking a newer approach that would give them better health, even as they age and their immune system levels go down. Most of them might start to realize that they need to start ingesting more vitamins. But here are the best Mediterranean foods for healthy hormones for women over 50.
Why You Need a Mediterranean Diet
You need a Mediterranean diet to take care of your heart health and prevent diabetes from kicking in. As you age, your body tends to lose its natural ability to fight and keep off infections that might put your health at stake. This type of diet does not require you to give up any food groups. Instead, it requires you to take everything with moderation. This habit is great for women’s health, especially the ones who have clocked the 50s and above. Consider using more natural remedies for menopause so that you stay healthy even as you age.
Eat Fatty Fish
You need good heart health more than anything else. Therefore, try to have at least two servings of 3.5-ounce of fatty fish each week. This diet supplies you with omega-3 fatty acids. While this diet is essential for overall wellbeing, it has protective effects. You need it to take care of your brain, eyes, and heart health. Oily fish has also been, for a long time, linked with massive protection from cancer.
Two types of acid exist in fish oil: docosahexaenoic acid (DHA) and eicosapentaenoic (EPA). These acids are responsible for overall cardiovascular health. If you find it hard to maintain two servings of 3.5-ounce of fatty fish each week, at least try a cup of flaked fish.
Autoimmune Protocol (AIP)
At 50, you need to start taking foods that decrease inflammation and repair your gut. This will help you greatly with hormonal changes that are common among women of your age. It can also be a great way to get rid of toxic and trigger refined sugars and processed foods that can lead to malabsorption and severe inflammation in the gut.
Your body loses its ability to absorb essential nutrients when your gut is not healthy properly. The situation might contribute to hormonal balance, which might already be happening in your body. Illnesses tend to be common as we age; therefore, before you start using supplements, consider using AIP to maintain or boost your immune system.
There is no need to add supplements to your routine when you start ageing. Prune is great for your bone health, which is important when your body starts to lose its ability to fight disease-causing pathogens. Some medics believe that most women are likely to break their bones at 50 due to osteoporosis.
You should protect and improve your bone health by eating five to six prunes each day. These can be ingested in many ways. You can choose to make a jam, a snack, add them to salad, or even use them to make brownies. These are natural remedies that will not lead to any adverse side effects, even after a lengthy consumption.
Limit Added Sugars
Despite age, everyone should shun the intake of added sugar, and it gets more critical as you age. Added sugar like brown sugar and table sugar should not exceed more than 10 percent of your total caloric intake. To be precise, if you are consuming 2,000 calories each day, this should be a maximum of 12 teaspoons of added sugar.
If you have to use added sugar, at least consider one that contains some nutrients. Pure maple syrup is a good one. It is a great, yet unique sweetener because it adds more than 60 health-helping polyphenols and blood-sugar supporting mineral manganese.
Use Whole Foods
Whole foods offer more health benefits than processed ones. You should avoid processed foods if you want to attain excellent health, especially as you approach your 60s. Note that you are trying to use natural remedies because they will not lead to further health complications. You can fight inflammation and avoid hormone imbalance by choosing to eat whole foods. They contain vitamins that can benefit your body in many ways.
Whole foods contain zero antibiotics or preservatives in them, which are known to be huge hormone disruptors. Once you hit 50, it is vital to focus on whole foods such as legumes, vegetable fruits, fish, meats, grains, and healthy fats. Do this, and you will consume less refined sugars, which will translate to better blood sugar stability.
Little Carbohydrate and More Protein
Attaining perfect women’s health might be hard, but you need to balance your carbohydrate and protein intake. By consuming limited carbohydrates and more proteins, your body will remain strong during the ageing process. You need to consume more protein because it helps build up your muscle mass.
Proteins also keep you full so that you don’t consume a lot of food. By consuming food with high levels of protein, you will have stable blood sugar since it reduces the levels of blood sugar in your body. Women undergo serious hormonal changes as they age, which affects the sensitivity of their insulin and how they utilize and process blood sugar. If you take little carbohydrate, your body will get adequate B complex, which is great for keeping dementia at bay as we age.
Aging is inevitable, but we should not let it bring us down health-wise. Now that you know what needs to go into your mouth, you will be in stable health as you approach your 60s. If you have a family doctor or a close health provider, try to work closely with them. They will advise you on what needs to be done when you experience certain body changes when you hit 50. Otherwise, the tips we have shared above should keep you in stable health.