Menopause occurs around this time. Most women experience weight gain and chronic fatigue associated with the hormonal roller coaster. Due to these hormonal changes, calcium is rapidly depleted from a woman’s bones. A woman can lose as much as 30 per cent of her bone mass during this period of life.
Calcium is important to reduce osteoporosis risk; it also may assist in reducing the risk of high blood pressure. Consume high amounts of dark green leafy vegetables, nuts, yogurts, cheese, milk and fortified calcium-rich beverages to ensure you are meeting elevated calcium requirements. Focus on your vitamin D supplements as well.
Since the metabolism is slowing down, make every calorie count. Eat nutrient-dense foods, and avoid high fat and sugar treats when you can. Try to reduce the amount of fat in your diet to no more than 25 per cent of your daily calorie intake. Focus on the healthy polyunsaturated and monounsaturated fats found in nuts, seeds and healthy oils instead of saturated and processed fats. The healthy fats will help keep your energy up and your skin looking healthy.
Be sure to keep the body burning calories by including activity and strength exercises on a daily basis. Daily exercise will help burn more calories but also keep energy levels up. Focus on at least 20 minutes of activity each day.
Natural anti-inflammatory foods can aid in reducing the pain associated with arthritis, back or knee pain. Include omega 3-rich foods daily including fish, ground flaxseed, soy products and walnuts. Focus on more plant fats instead of animal fats to reduce inflammation in the joints.
Consume a diet rich in antioxidants to protect the nervous system, heart and retina from age-related diseases. Lutein, a phytochemical found in green leafy vegetables and guava juices will help keep eyes healthy. Lastly, make sure you are getting enough vitamin B12, B6 and folic acid in your diet. They are necessary to produce red blood cells and maintain healthy brain function.
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