There are many women over the age of 50 who try to get a little fitter and look for diets to support heart or brain function. During these years, women are in a natural transition, so a good diet could help control menopausal symptoms and improve overall health.
The diets in this article were chosen based on the following criteria:
- Easy to follow: In addition to offering clear guidelines and simple shopping lists, the diet requires no supplements.
- Adaptable: You can make changes according to your personal preferences and nutritional needs.
- It’s not too restrictive: You will not need to eliminate large food groups from your eating plan.
- Nutritionally balanced: You will eat a lot of healthy fats and proteins, as well as sources of quality carbs and micronutrients.
- Based on evidence: Scientific studies support the health benefits of diet.
The 5 best diets for women over 50 years
1. Best of all: the Mediterranean diet
The Mediterranean diet is systematically considered one of the healthiest eating patterns for almost anyone, including women over 50.
The prestigious Washington magazine places the Mediterranean diet as the best option to follow one healthy eating; giving it a score of 4.2 out of 5. The report shows that most people in Mediterranean countries tend to live longer than Americans and suffer fewer diseases such as cancer or heart problems.
Based on the eating patterns of people in Greece and southern Italy in the 1960s, this diet is characterized by its low saturated fat content. It consists mainly of vegetables, legumes, fruits, nuts and whole grains, and presents olive oil as the main source of added fat (1Fuente of confidence).
To make the Mediterranean diet we must take into account the food pyramid, Which emphasizes the consumption of fruits, vegetables, nuts, legumes; fish and seafood a couple of times a week; poultry, eggs, cheese and yogurt in moderation. In this sense, the consumption of sweets and red meats for special occasions should be limited and combined with daily physical activity. “The Mediterranean diet is synonymous with quality of life“Experts say.
2. The best for heart health: the DASH diet
In second place in the ranking we find the DASH diet, which has a score of 4.1 out of 5. This diet, promoted by the National Heart, Lung and Blood Institute, Usually adopted to stop hypertension and focuses primarily on eating fruits, vegetables, protein, whole grains and low-fat dairy, all nutrient-rich foods to lower blood pressure.
The DASH diet discourages consume food with a high content of saturated fats, Such as red meat, fatty products, as well as drinks and sweets. This diet is based on a balanced diet and can be followed in the long term, one of the keys for nutrition experts to list it as one of the most recommended in the world.
To carry out this diet we need to take drastic changes in our diet. That’s why the journal’s expert committee advises that we start with small changes how:
- Add two or more meatless meals a week.
- Use herbs and spices to make food to avoid salt.
- Add a portion of vegetables or fruits to each meal.
- Eat almonds or walnuts.
- Change the white flour for wholemeal wheat flour.
- Walk 15 minutes after breakfast or dinner.
3. The best vegetable base: the Flexitarian diet
This diet shares second place with the DASH diet, especially for its consumption in whole grains, fruits, vegetables and plant proteins. Flexitariana could be considered a vegetarian diet that allows you to occasionally consume meat or fish, hence its name comes from the word “flexible”.
The study states that it is not necessary to abandon meat altogether for the diet to be effective. Among the best qualities of the flexitarian diet, it should be noted that it helps us to lose weightHaving better health, lowering the risk of heart disease, diabetes and cancer, as well as increasing our life expectancy.
To follow this form of feeding we must add five food groups in our diet: non-meat proteins, fruits and vegetables, whole grain dairy and spices. This report advises against adapting our diet to our pace of life to achieve better results, but we are gradually discovering all possible recipes.
4. The best for brain health: the mind diet
The Mind ‘MIND’ diet was created to reduce the risk of Alzheimer’s and other age-related types of dementia. ‘MIND’ is an acronym for ‘Mediterranean-DASH Intervention for Neurodegenerative Delay’. As its name suggests, it combines elements of the Mediterranean and DASH diets that have been shown to support brain health.
Focus on foods like whole grains, berries, leafy vegetables, beans, olive oil and fatty fish. Consumption of fried foods, red meats, butter, cheese and sweets is not recommended.
Multiple studies have found that the MIND diet reduces the risk of dementia. While people who follow the diet closely have the highest reduced risk, even those who adhere only moderately may still experience a slower rate of mental impairment (11Fuente reliable, 12Fuente reliable, 13Fuente reliable).
5. The best for those who are fed up with dieting: eat intuitively
It is very likely that if you have tried all the diets you have had and for having, it is normal that you are tired of always the same story. In this regard, we must already be prepared for abandon the cycle of strict diets forever and start eating out of shape intuitive it could be the perfect fit for our body.
Chronic restrictive diets can lead to one variety of adverse effects, Including bone loss, bounce weight gain, disordered eating and decreased quality of life. Intuitive eating is an anti-diet program designed to reform your diet mindset and build a positive relationship with your body and the foods you eat. It was created by dietitians who claim that chronic diets cause physical and psychological harm.
Intuitive diet includes 10 fundamental principles. These are based on concepts such as making peace with food, looking after health, and dealing with emotions without having to use food. There are no forbidden foods, and there are no rules governing portion sizes or meal times. Instead, the goal is to help him get back to learn to listen to the natural signs of hunger and fullness of your body so that you no longer depend on a particular diet to nourish yourself mentally or physically.
A recent study linked intuitive eating with better psychological health and a lower risk of eating disorders.