Weight Loss Diet Plan for Women Over 40: Balancing Hormones and Boosting Metabolism
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Aging is a normal process that brings about various changes in women’s life specially metabolic and hormonal changes after 40 years of age.
The hormonal changes include fluctuations of hormones as the body shifts towards menopause. During this period, there are changes in various hormones including estrogen and progesterone (sex hormones), thyroid and cortisol (stress hormone).
Estrogen- The level of estrogen starts dropping after 40 years of age. This can cause various symptoms such as hot flashes, mood swings, night sweats, vaginal dryness, etc. Low level of estrogen also increases the risk of heart diseases as well as osteoporosis.
Progesterone- The level of progesterone decreases with age. Symptoms include headache, depression, irregular menstruation, trouble sleeping, weight gain, etc.
Thyroid- Thyroid dysfunction is common in women above 40 years of age. Low levels of thyroid hormones can lead to hypothyroidism whereas higher levels of thyroid hormones are seen in hyperthyroidism.
Cortisol- The levels of cortisol increases during this period due to a number of factors including age, stress and low estrogen levels. Symptoms include weight gain, low energy, insomnia, food cravings, mood change, etc.
Metabolism is a process by which the body changes food into energy which drops by 40 years of age due to various hormonal changes. Due to aging, there is decline in anabolic hormones which result in reduced muscle mass which is the main predictor of Metabolism.
These hormonal and metabolic changes lead to Obesity, Insulin resistance, Impaired glucose tolerance, Dyslipidemia, Osteoporosis, Poor immune function, Atherosclerosis and Chronic inflammation.
Though aging is a natural process, there are various lifestyle strategies that can help women over 40 years to maintain their metabolic and hormonal balance and promote overall health & well being.
Diet- A healthy, well balanced and nutritious diet is essential. Include a variety of fruits, vegetables, whole grains, milk products and lean protein in the diet. Avoid outside, processed and refined foods as it can lead to hormonal imbalance. Few nutrients that play an important role are:
Calcium: Low level of estrogen reduces the bone density and increases the urinary excretion of calcium. Therefore, include calcium rich foods in the diet such as milk and milk products, millets, dark green leafy vegetables, nuts and oil seeds , etc.
Vitamin D: Vitamin D regulates the production of estrogen and progesterone. It is also important for bone health. Sunlight exposure is one of the best source of Vitamin D. Foods like fatty fish, egg yolk, mushroom, and fortified cereals also contain a good amount of Vitamin D.
Vitamin C:Vitamin C is a powerful antioxidant. It reduces stress, supports the immune system and plays an important role in collagen production. It also helps in easing hot flashes. Include plenty of fruits and vegetables such as amla, guava, berries, bell pepper, broccoli, spinach, etc. in the diet.
B Vitamins: B vitamins especially Vitamin B9 and B12 plays an important role as it reduces the risk of neurodegenerative diseases and helps in hormonal balance. Other B vitamins such as vitamin B6, niacin, thiamine and riboflavin supports metabolism, improves energy level and helps in insomnia. Milk, poultry, fish, whole grains, legumes and seeds are some of the sources of B vitamins.
Omega- 3 Fatty Acids: It is an essential fatty acid that helps in smooth transition towards menopause due to its numerous health benefits. It reduces the inflammation, vaginal dryness, hot flashes and plays an important role in weight management. It also improves mood and cognitive function. It also has cardioprotective properties. Foods that provide a good amount of Omega 3 include mackerel, salmon, sardines, flax seeds, walnuts, hemp seeds, chia seeds, brussel sprouts, soybean, edamame, etc.
Sleep- Insomnia is a common problem that is associated with aging. It can be due to hot flashes, anxiety, medical issues, etc. Follow a regular sleep schedule, avoid daytime naps, indulge in regular physical activity, avoid caffeine 4 to 6 hours before bed, manage stress, etc.
Physical activity- Exercise plays an important role in overall well- being. It helps in maintaining weight, improves heart health, promotes good sleep, reduces anxiety, improves mood and supports bone health. Aerobic exercises such as swimming, running, dancing improve cardiovascular health; whereas strength training such as squats, planks, push ups, etc. improves bone and mental health.
Conclusion : As women age, particularly after 40, they experience important hormonal and metabolic changes that can impact their health. Understanding these changes like declines in estrogen and progesterone, can help women manage symptoms effectively. Emphasizing a balanced diet, regular exercise, and quality sleep can help alleviate many symptoms associated with menopause. By adopting these strategies, women can confidently navigate this stage and turn the challenges of aging into opportunities for growth and vitality.
