A Diet to Deal with Haywire Hormones: Eating in Your Forties at Her Active Life

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A Diet to Deal with Haywire Hormones: Eating in Your Forties

Posted June 25, 2007 at 10:45 AM by Katie Drummond

Section: Her Fitness, Her Health, Her Nutrition, Healthy Eating, Weight Control, Special Features

This is the final part in a three-part series that focuses on age and healthy eating. In Part One, senior writer Katie Drummond dishes on what women in their twenties need in order to fuel their bodies. Part Two offers the same nutritional savviness, but Drummond takes a closer look at what women in their thirties need to boost not only their bone strength, but their fertility and overall health as well. This final part on healthy eating in your forties gives you the inside scoop on how to rev up your metabolism and deal with “haywire hormones.”

mature-woman-walking From burping babies to beating out that hotshot colleague for a promotion, at forty, you’ve already been there and done that. If you’ve done your health homework, you’ll still be feeling fit, energetic, and ready to handle whatever life throws your way – but buckle up, because the ride isn’t over yet. For many women, their forties and fifties can be challenging both physically and emotionally, as menopausal hormone shifts impact metabolism and mood. In addition to exercise, experts agree that nutrition is vital when it comes to alleviating many woes associated with perimenopause, which can hit as early as the late-30’s and last for 10 to 12 years.

One result of aging is a slower metabolism, which many women begin to notice as added weight, usually 10 or 15 pounds, around the hips and waist. You can’t press fast forward on your metabolic rate, and some weight gain is actually considered healthy as estrogen levels find a new balance. Still, stay active and make healthy food choices to control your weight and maintain good health. Eating fewer calories is an obvious way to avoid a gain, but steer clear of fad diets or restrictive eating plans. Instead, focus on high-fiber foods like whole grains, fruits, and vegetables – not only do they tend to be filling and low calorie, but these foods contain vitamins and minerals that are important in preventing age-related health problems, like failing eyesight and heart disease.

Much like in her twenties and thirties, iron and calcium should still be at the forefront of a woman’s nutritional priorities. Perimenipause can cause heavy periods, which will increase iron loss – so keep a pantry well-stocked with the iron-rich foods you’ve come to know and love, like fortified cereals, lentils, and blackstrap molasses. To make matters even more challenging in your forties, lower estrogen levels lead to more calcium loss, and because many older women eat fewer calories than they used to, getting enough calcium is tougher than ever. If you can’t hit at least 1,000 mg of calcium a day, experts suggest a supplement to stave off bone loss and prevent osteoporosis.

Two new staples also take center stage in your forties – potassium and the oft-touted health food, soy. While it won’t make up for a diet of salty, processed foods, research shows that including good sources of potassium in a nutritious diet can prevent or lower high blood pressure, which is a major health concern for many aging Americans. Too much potassium can be harmful, so don’t use supplements to your requisite 2,000 mg a day – stick with sources like fresh and dried fruits, vegetables, and legumes – foods that should already be part of any healthy diet.

Moderation is also the key when it comes to soy. While the health benefits of this super food – from easing menopausal symptoms to reducing risks of heart disease and breast cancer – have been demonstrated in a number of studies, some experts suspect that too much soy can cause thyroid problems and worsen hormone-related endometriosis. Long story short? More research is needed, so for now enjoy soy foods in moderation and stick with 1-2 servings a day.

Focus on: A healthy approach to middle age includes good nutrition, from remembering the importance of calcium and iron to incorporating more high-fiber foods as metabolism slows down. The right eating habits can make the challenges of menopause more manageable, so make your wellness top priority.

Foods to fit in:
-A serving of soy each day, whether a tofu stir fry or soymilk on your cereal, to reap the benefits of soy isoflavones
-Avoid sodium, which causes bloating and leads to high blood pressure as you get older, but make a point of getting enough potassium from fresh, plant-based sources

On your best behavior: You probably eat less than you used to, so make every last calorie count! Eat dense sources of nutrients like iron and calcium by zoning in on items like fortified cereal, whole grains, and legumes. And don’t let weight worries make you skimp on calories – an active older woman still needs to fuel her busy lifestyle!

Try These:
-If you’ve never tried edamame, or only enjoy it alongside sashimi during Japanese dinners out, pick up a bag in the freezer section at a natural food store. Frozen soybeans, usually sold in the pod, are easy to prepare and can be eaten alone or added to salads and soups.
-A power-packed salad can be a great option if you want a lower calorie meal with dense sources of nutrients. Combine fresh greens with raisins, chickpeas, and a handful of almonds for a filling lunch or dinner that boasts good sources of potassium, iron, and calcium.

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