Expert tips for women to optimise nutrition as they age since no diet suits all

Whether you’re a student attending online classes or a corporate honcho working from home these days; a homemaker who never gets a moment’s rest or maybe you’re none of the above but as a woman, you need to know from an expert about what nutrition is right for you and when

Although the future is optimistic with the Covid-19 headed towards an endemic, we must continue to take precautions and work on building a strong immune system over time as it can fight the non-stop evolution of the coronavirus variants but more importantly, to enjoy good health throughout the changing stages of our lives. Our eating habits are the biggest contributor in spoiling the health of our body and if our eating habits are not right, we cannot keep ourselves healthy even if we want to.

Good health begins with good food, proper diet is the foundation of a strong digestive system, a balanced diet meets our individual and physical needs and a nutritious diet acts like a medicine to promote vitality but given that no diet suits all, it is essential for women to optimise nutrition as they age. Whether you are a student attending online classes or a corporate honcho working from home these days; a homemaker who never gets a moment’s rest or maybe you’re none of the above but as a woman, you need to know from an expert about what nutrition is right for you and when.

Dr Ganesh Kadhe, Associate Director of Nutrition Medical and Scientific Affairs at Abbott, shares, “Starting from the time you’re a teenager, what you eat will define who you are in the years to come as nutrient needs are higher now than any other time in your lifecycle. As teenage years are a time of rapid growth and development, eating a well-balanced diet is key, as healthy food is essential for proper hormonal balance. One must stay fit by consuming good fat from fish, avocado, nuts, olive oil etc. The onset of menstruation at this stage often causes low haemoglobin so load up on food rich in iron, protein and avoid junk food containing refined sugar, saturated and trans-fat.”

For women under 30, Dr Ganesh Kadhe advises increasing your calcium intake. He suggested, “In case the pandemic continues to play spoilsport of how much of sunshine vitamin you can absorb, add vitamin D into your diet to enable the absorption of calcium,” he said while adding, “If you’re pregnant or breast feeding then lean proteins, iron and vitamin C (to absorb the iron) are all must-haves for you. In case you are planning a pregnancy, intake of supplements comprising of vitamin D, B12, iron, calcium and folic acid are essential. A well-balanced diet for all women this age should include some meat and dairy, seafood, green leafy veggies, pulses and grains, dry fruits, and citrus-rich fruit.”

Women must make the transition into menopause a smooth one by limiting on foods high in salt, preservatives and saturated fats and those in their 40s and 50s must say hello to more calcium and iron, food rich in antioxidants like berries, cocoa, green tea and more fibrous food like whole grains, veggies and fruits. “In addition to vitamins D and C, another one that cannot be ignored as we age is B12 which is responsible for neurological function and is usually deficient in vegetarians so consciously supplement your diet with vitamin b12 fortified food if you don’t get it naturally. As the onset of metabolic disorders and vitamin deficiencies are seen often in this age group, following a low glycaemic, low fat high protein diet topped with regular exercise is essential,” according to Dr Ganesh Kadhe.

For women over 60, the amount of nutrients in their food needs to increase in proportion to stay active and fit. Dr Ganesh Kadhe explains, “As a woman in her senior years, your diet should already include all that is recommended above. So that means foods rich in calcium, iron, protein get a big yes and processed foods, saturated fats and excess salt get a big no. The other red flags at this age are spicy foods that can trigger acidity issues, too many sweets that can lead to sugar imbalance and eventually diabetes. One should be conscious that avoidance of dairy due to lactose intolerance is not a solution and they should rather consume dairy products rich in calcium and proteins.”

In general and irrespective of the age, women should drink plenty of water to keep the body well hydrated, add a nutritional drink to diet for a healthy balance of nutrients, get enough sleep to feel fresh and rejuvenated, stay active with age-appropriate exercises and pay equal importance to mental wellbeing. Dr Ganesh Kadhe asserted that a lifestyle that combines all of this with a healthy, well-balanced diet will ensure that you relish womanhood at any stage in your life.