Hello pretty IMBBians,
I hope you all are doing fine. A few days ago, the IMBB family and its resemblance to a big joint family struck my mind. There are members from different age groups and all of them, being a part of this amazing community, share all their happiness and troubles with others. Today I wanted to do a post to salute this joint family spirit – something that will help members from every age-group. The nutritional need of your body keeps changing with your age and lifestyle. The kind of diet that you follow in your twenties won’t work once you reach your fifties. So, it is important to understand what your body needs and follow a diet accordingly. In this post, I will tell you about the nutritional need of each age group and the types of food that you should add to your diet.
In your 20s and 30s
Your life is a whirlwind and you are busy with so many things in your life. It is the time when women are busy with their education and career, jobs and targets, friends and boyfriends, partying and dating, and the list of things that keep the women busy can go on. And, because of all these, healthy eating is completely ignored. Women skip their breakfast, go for junk foods whenever they are hungry and eat whatever they want to, without bothering about the nutritional needs of the body. But this may affect the system in the long run. The low fibre, high sugar and salt-rich diet may lead to constipation, cardiovascular diseases and high blood-pressure. The low intake of calcium may affect the bone growth which continues even in our 20s. Lastly, in the late 20s and in the 30s, many women embrace motherhood. So lack of proper nutrition may affect the development of the baby and may give rise to complicacies.
What your body needs-
Protein- to ensure the development of muscle and bones
Fibre- to make the system work effectively
Low salt- To reduce the risk of high blood pressure
Folic acid- for women who are planning to be a mommy
Calcium- to help in bone development
Potassium- to make the heart and muscles work properly
Omega-3-fatty acid- this boosts the level of serotonin which helps to fight off depression – a very common problem in the 20s
The right food for you-
Green leafy vegetables, underground vegetables, fish, meat homemade yogurt, dry-fruits, and fresh fruits
In your 40s
This is the age when your metabolic activity slows down and the system is not as forgiving as it was before. The lack of proper exercise makes things worse. Women tend to become a little more lethargic and start giving more importance to their children’s future and husband’s health over their own. The very common result that starts showing is the belly bulge. Due to the change in levels of hormones, the risk of cancer rises at this age. The reduced level of iron and calcium can lead to problems like bone decay, anemia which altogether makes the women weak and prone to diseases.
What your body needs-
Fibre- this makes you feel fuller and thus prevents over-eating. It also reduces the blot and gives your tummy a firmer shape. It reduces the level of cholesterol thus reducing risks of colon cancer
Antioxidants- it prevents the risk of different diseases, boosts your immunity and prevents the signs of ageing that start appearing inside your body
Calcium and Vitamin D- both of these help to stop the bone decay, a process that starts in this age.
Iron- it helps the system to maintain a healthy blood flow which is important to make all the systems function properly. Also, iron helps to maintain immunity
The right food for you-
Bright fruits and vegetables, cereals, milk, yogurt, moderate amount of lean red meat or liver (for iron supply)
In your 50s
All the health problems start crowding at this age and they often become unmanageable. The cases of increased cholesterol level, heart diseases and diabetes type 2 are most common in women belonging to this age group. As women enter menopause, the hormonal balance is lost completely. The most common effect of menopause is the risk of osteoporosis or brittle bone. The caffeine intake also interferes with calcium absorption which increases the problem.
What your body needs-
Unsaturated fat- the energy requirement of the body is low at this age. So, most of the fat is not burnt and is deposited in our body. The unsaturated fat (from plant based sources and oils) are better option for this age group. This type of fat also prevents the risk of heart diseases.
Omega-3-fatty acid- this keeps the heart and bones healthy
Phytoestrogen- this helps to reduce the unpleasant effects of menopause
Vitamins and minerals- the increased intake of vitamin and minerals is needed for proper functioning of the body to reduce levels of cholesterol and risk of related diseases, and to boost immunity
The right food for you-
Nuts, seeds, plant based oils, fresh fruits and vegetables, soya, tofu, peanut, lentil, sweet potato, sea fishes
In your 60s and over
Various physiological reasons affect our nutritional intake and health. As women become less active, their mind tells them to reduce the food intake. The increased prescription-drug intake reduces the absorption of vitamins and minerals. So, although the body needs more or less the same micronutrients as before, the deficiency remains. Digestive problems are very common and reduced water intake can lead to constipation, piles and diverticular diseases. Low intake of Vitamin D makes the bones weak and brittle. Often women increase the salt intake at this age as the sense of taste becomes less acute. This can lead to a rise in blood pressure. The nutritional deficiency, lack of exercise, smoking or alcohol consumption can be fatal at this age as it causes heart diseases and strokes, and it is tough for the body to recover in this age.
What your body needs-
Fibre- to reduce digestive problems
Vitamin D- to stop the bones from breaking
Vitamin B12- to get rid of weakness and fatigue
Flavoring ingredients- spices, herbs, garlic, lemon adds flavor to the food and reduce the tendency of adding excess salt to the food
Moderate level of sodium and potassium- this is important to make the muscles and heart function properly
The right food for you-
Whole-grains, fruits, vegetables, lentils, egg white, oil-rich fish, fat-free milk, breakfast cereals
Along with the right food, it is also important to lead a healthy lifestyle. Eat healthy, live healthy and you will definitely age happily!
6 Best Workouts to Do when You have Your Periods
7 Ways to Soothe Yourself during Your Periods
10 Things You Should Never Say to a Woman on Her Periods!
12 Period Hacks Every Girl Should Know!
Period Myths You Need to Stop Believing
10 Fat Burning Foods
Blood Type Diet| Diet For Your Blood Group
10 Tips to Reduce Food Cravings
