IN the years after menopause you need to make good nutrition a priority. Your body changes during this time. Lower oestrogen levels lead to loss of lean body mass and an increase in fat storage, so it's important to think about what you're eating in the context of these changes.
It's not about following a strict diet, but there are some guidelines - eating a plant-heavy fibre-packed diet with enough protein and enough healthy fats to keep you full and to lubricate the body and brain.
PUT VEGETABLES FIRST
Fill your plate with brightly coloured fruit and vegetables at each meal. We tend to think about protein and carbohydrates first, with vegetables an afterthought. So when planning your meals start with veg instead, the more brightly coloured the better.
These colours come from anti-inflammatory antioxidants and are associated with health and longevity. One easy way to boost your fruit and veg intake is to think berries and greens that's three meals a day with berries and/or greens.
CARBS WITH BENEFITS
Carbohydrates have been demonised in recent years. But there's a huge distinction between highly refined sugar-laden carbs and nutrient-dense whole-grains, such as beans and fibrous vegetables, which come with a whole host of benefits.
We need a fist-sized portion of starchy foods with each meal. But ask yourself what added benefits your carb choice brings - ideally it comes with fibre plus something extra. For example, a sweet potato contains the antioxidant benefits of carotenoids for better eye and brain health, and brown rice has fibre and B vitamins.
SUGAR IS NOT SO SWEET
Sugar and other refined carbs like white flour send us on a bloodsugar rollercoaster - just at the time when we've lost the oestrogen that helps keep blood sugar stable.
この記事は The Herald の May 09, 2023 版に掲載されています。
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この記事は The Herald の May 09, 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
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