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Nutrition Tips for Women in Their 50s: Health, Vitality, and Hormone Balance
As we age one this is certain — we can’t eat the same way we did in our youth. Sure, not all of us had a high metabolism that burned mountains of calories in our 20s and 30s, but the food we consumed didn’t seem to affect us the same way.
Entering our 40s and 50s, nutrition become more important, and we can’t simply rely on our youthful ignorance to mask feelings of tiredness, sluggishness, and fatigue that come from eating a diet of processed foods.
Correct nutrition is vital as we age, providing our body with essential nutrients that can preserve muscle and bone, improve mood and cognitive function, and reduce the risk of chronic illness.
In this article, we discuss why nutrition is essential for women in their 50s. We cover the key nutrients, and best dietary practices for menopause, mental clarity, and weight management.
Why Nutrition is Essential for Women in Their 50s
Our 40s is a time where we begin to see the signs of aging. For women, this period is typically significant as they enter menopause, which signals the end of reproductive function. Here, reproductive hormones estrogen and progesterone decrease, leading to a range of symptoms which can negatively impact quality of life.
Here many women find their muscle mass and bone mass decreasing, while experiencing an increase in appetite and risk of chronic illness. Enter into our 50s and many women will see the end of menopauses, however, many of the above health concerns remain.
During this time, one of the best things we can do is correct our nutrition, as vitamins and minerals found in nutrient-dense whole foods can support our health and alleviate menopause symptoms.
Protein maintains muscle mass, calcium supports bone health, and omega-3 for decreased inflammation and supports organ health. These incredible benefits among many others are possible by eating readily available, nutrient-dense foods found at your local supermarket.
Nutrition is the key to long-term health. It can provide our body with exactly what it needs to support soft tissues, bone, hormones, and our immune system, increasing our chances of a healthy future.
Key Nutrients for Women in Their 50s
Below we list the key nutrients for women in their 50s including their recommended daily intakes (RDI), food sources, and purpose.
Protein for Muscle Preservation and Metabolism
Dietary protein is vital for the preservation of lean muscle and supporting our metabolism. From the age of 30 muscle mass begins to decline by approximately 3–8% per decade, with a decrease of 30–50% between the ages of 40 and 80. Characterized by the loss of mass, strength, and function, its impact is insidious, which can lead to disability in older age.
Loss of muscle mass can also negatively impact our metabolism. This is because lean muscle mass has a greater rate of resting energy expenditure, and muscle mass decreases, and our metabolism slows, leading to weight gain. Furthermore, protein increases fullness and can boost thermogenesis, the metabolic process where our body burns calories to produce heat.
Therefore, eating more protein means fewer calories in, and more calories out, providing a powerful tool for maintaining a healthy weight.
Muscle preservation and growth require a positive protein balance, where we synthesize more protein than is being broken down. The recommended daily intake for protein is approximately 0.8 grams per kilogram of body weight.
For example:
0.8 grams x body weight (kg) = grams of protein per day
*0.8 grams x 70 kg = 56 grams of protein per day*
This is a reasonable recommended daily intake that can easily be achieved by consuming lean meat, fish, dairy, eggs, nuts, and seeds. We recommend 25-30 grams of protein for each meal.
Fiber for Digestive Health and Weight Management
Fiber, like protein, is an incredible nutrient that can help us maintain a healthy weight. Fiber is a type of non-digestible carbohydrate that promotes healthy bacterial growth in the gut while acting as a bulking agent, improving regularity. Furthermore, fiber helps regulate blood cholesterol and lowers the risk of chronic illness including obesity, diabetes, cancer, and intestinal diseases.
Found in complex carbohydrate foods such as bran, seeds, vegetables, and brown rice, it provides slow-release energy and keeps us fuller for longer. This helps us reduce calorie intake for greater weight management. The recommended daily intake of fiber is approximately 25–29 grams per day.
Calcium and Vitamin D for Bone Health
Calcium and vitamin D in our 50s, help us preserve bone mass and bone mineral density. A major determinant of bone health is mechanical stress in the form of muscular contractions and gravity. Peak bone mass is reached at the age of 40. From here it steadily declines, with an estimated decrease of 30–40% by the age of 70.
Poor diet, hormonal changes, and reduced physical activity can all lead to decreased bone mass. This can lead to osteoporosis, increasing the risk of falls, fractures, reduced function, and loss of independence.
During this time, women can experience a decrease in growth due to menopause, as estrogen and progesterone levels steadily decline.
Because of this, calcium and vitamin D are critical for bone health, function, and independence. Our bones are the major storage site for calcium and are responsible for muscle contractions, nerve function, and hormone secretion. However, what makes this possible is vitamin D, giving your gut the ability to absorb calcium.
Calcium can be found in dairy such as milk, yogurt, and cheese. Meanwhile, non-dairy sources include salmon, sardines, and vegetables. As for vitamin D, it comes from healthy doses of sunlight, with a recommended 12–15 minutes of midday sun each day. Combining these two will help you preserve bone mass.
Omega-3 Fatty Acids for Heart and Brain Health
The ultimate healthy fat, omega-3 is essential for the heart and brain and can alleviate menopause symptoms. As we age, cardiovascular diseases including hypertension, blockages, irregular heart rhythm, and heart failure become more common.
Meanwhile, the brain volume decreases by 5% per decade after 40. During this time we can experience the death of neurons, reduced blood flow, slowing of cognitive function, and decreased mass. This can lead to stroke, lesions, and dementia.
During this potential decline, women enter menopause, which decreases estrogen levels, resulting in increased inflammation. This leads to symptoms such as hot flashes and night sweats, and the rise of chronic illness.
Fortunately, correct nutrition and consuming omega-3 can support the heart and brains, while reducing inflammation. Foods such as salmon, mackerel, tuna, soy milk, spinach, chia seeds, and flaxseeds are rich in omega-3 and are readily available.
Antioxidants for Cellular Health and Aging
As we enter our 50s, our need for antioxidants becomes more important. Antioxidants are substances that protect our cells from damage caused by free radicals. Free radicals have a role in the development of chronic illnesses such as aging, cardiovascular disease, inflammation, and cancer.
Thousands of substances constitute antioxidants including vitamins E, C, A, beta carotene, lycopene, and coenzyme Q10 (CoQ10). These can be found is a variety of nutrient-dense, whole foods.
Nutrition Tips for Managing Menopausal Symptoms
From increased inflammation and loss of bone mass to poor sleep and mood swings, menopause can impact all areas of our health. Thankfully, correct nutrition such as nutrient-dense whole foods can alleviate symptoms. Below we discuss nutrition tips to manage menopause symptoms and enhance your quality of life.
Foods That May Support Hormone Balance
Supporting and balancing hormones can help alleviate menopause symptoms. Nutrients such as omega-3, protein, phytoestrogen, vitamins B, C, and D all play a role in hormone regulation.
Omega-3 combined with moderate exercise has a positive effect on estrogen levels. Protein is made up of amino acids which are the building blocks for amino acids, such as estrogen, progesterone, insulin, and leptin (hunger hormone). Phytoestrogen, an estrogen-like compound found in plant foods may support estrogen levels.
These nutrients come from whole foods containing a variety of vitamins and minerals. Therefore, by eating a balanced diet of nutrient-dense foods, we can help support hormone balance and alleviate the effects of menopause.
Importance of Hydration and Electrolytes
Hydration is important for optimal body function, and menopause is no different. If our body is dehydrated during menopause it can exacerbate symptoms such as joint pain, fatigue, headaches, hot flashes, dizziness, brain fog, and constipation.
Women should aim for 2,200 milliliters of water per day while consuming electrolytes, which are nutrients including potassium, sodium, calcium, and magnesium, found in whole foods. These can help maintain a healthy fluid balance and alleviate the symptoms.
Reducing Processed Foods and Sugar Intake
Reducing processed and sugary foods can help you manage menopause symptoms. Processed and sugar foods are typically calorie-dense and have little nutritional value. Fatty processed foods can leave us feeling sluggish, while sugary treats give us a spike of energy, before our energy levels come crashing down, leaving us hungrier and more tired than before.
These are higher on the glycemic index (GI), meaning they are digested quickly and increase blood glucose levels. These foods shouldn’t be labeled as bad, however, they should be limited or paired with low-GI foods to stabilize energy levels.
Processed foods such as sugar, soda, and breakfast cereals are high-GI and tend to be loaded with sugar. These foods will spike your energy before it comes crashing down. These foods should be limited to help reduce unnecessary energy fluctuations. To reduce cravings, consider eating healthy alternatives such as dark chocolate, fruits, nuts, and protein yogurt. These can give you the feeling of eating a sweet treat while giving you the benefit of stabilized energy levels.
Meanwhile, foods such as white rice, white bread, potatoes, rice crackers, watermelon, and pineapple are also considered high-GI foods. These foods can provide greater nutritional value or can be swapped out for whole grain alternatives that sit lower on the GI scale to provide slow-release energy.
In short, reduce your processed sugary and fatty foods, and prioritize whole food options. If you want to add high-GI foods to your meals, balance them out with low-GI food to stabilize energy levels.
Best Dietary Practices for Energy and Mental Clarity in Your 50s
One area that many women struggle with after 40, through menopause in their 50s is mental clarity. As mentioned, menopause and age can bring on decreased cognitive function. While the changes during menopause are typically mild all of us need to be mindful to prevent cognitive decline and dementia, which pose a problem to public health globally.
Correcting our nutrition is an excellent way to support our cognition, and improve mental clarity. Below, we discuss dietary practices to better your brain health.
Balanced Meals with Complex Carbohydrates
One of the simplest ways to support mental clarity is to eat a balanced diet containing complex carbohydrates. Our brain is a powerful a powerful organ. It represents 2% of our body weight and utilizes approximately 20% of our body’s energy supply, with glucose being its primary energy source.
During digestion, all carbohydrates are broken down into glucose. However, as mentioned, high-GI foods provide a fast release of glucose, which can spike our energy levels.
Complex carbohydrates on the other hand are low-GI, offering a slow release of glucose. This provides our brain with a steady release of fuel, stabilizing and improving cognitive function.
Eating a balanced diet containing complex carbohydrates including whole grains, fruits, vegetables, and legumes will improve cognitive function.
Omega-3 For Brain Health
Omega-3 polyunsaturated fat acids (PUFA) are great for cognition and promoting brain health. Our brains consist of approximately 50–60% lipids (fat), with 35% of that coming from PUFA.
As mentioned, age can lead to a decline in brain tissue volume and function. Omega-3 has a profound effect on our brains, promoting cognition, preserving neurons, and protecting against neurodegeneration, while increasing neurotransmitter release.
Because of this, consuming omega-3 can help not only preserve brain health, but improve mental clarity, and reduce the risk of dementia and the symptoms of depression and anxiety.
Hydration Tips and Avoiding Dehydration
Hydration is essential for cognitive function and mental clarity. The total body water makes up 45-75% of a person’s body weight, supporting our muscles, joints, and organs while regulating body temperature. One area in particular that requires adequate hydration is the brain. When we are dehydrated and our body water is decreased by as little as 1-2% decrease it can impair cognitive function
There are several ways to stay hydrated, including:
- Carrying a water bottle and taking regular small sips throughout the day
- Drink with meals
- Balance alcohol and coffee intake with equal water intake
- Maintain electrolytes for healthy fluid balance
- Eat food with high water content such as cucumbers, tomatoes, spinach, watermelon, broccoli, and mushrooms.
Smart Caffeine and Alcohol Consumption
Caffeine is great for supporting cognitive function. Often getting a bad wrap for giving us the jitters and poor sleep, it is overlooked for its benefits to productivity and mental clarity.
Caffeine has long been used to reduce tiredness and increase alertness. However, where it really shines is its ability to improve cognitive function, decision-making, and creativity. This means we can plan our caffeine around cognitive-intensive tasks to improve performance.
Additionally, while this enhances brain activation, caffeine intake should be limited in the afternoon. This will ensure quality sleep, ensuring that our brain gets to rest to naturally enhance its function.
Weight Management Tips for Women in Their 50s
A big component of nutrition for women over 50 is managing a healthy weight, not only to look good but to preserve overall health. Below we discuss weight management tips for women in their 50s
Importance of Portion Control
One of the easiest ways to manage weight is portion control. Whether we are eating nutrient-dense food or calorie-dense food the biggest weakness many of us struggle each appropriate sizes portions.
The truth about food is that it all contains calories, and when the calories we consume go beyond our daily calorie limit, we put on weight.
To avoid this, here are portion control methods to manage your weight:
- Use smaller plates
- Fill half your plate with vegetable
- Drink water with your meal
- Measure portions sizes
- Don’t pick at leftovers
- Wait 20 minutes before a second serve (allows time for your brain to understand your stomach is full)
While these are blanket rules, they can moderate calorie intake, making it easier to manage your weight.
Choosing Nutrient-Dense Foods
Selecting nutrient-dense foods is essential for managing weight. While no food is bad, calorie-dense foods, loaded with sugar and unhealthy fats spike our energy, before leaving us tired and hungrier than before.
Nutrient-dense foods are rich in protein and fiber, which can increase fullness and provide a slow release of energy. Furthermore, these foods tend to have fewer calories, meaning we can eat a larger volume, further increasing satiety.
Benefits of Monitoring Macronutrient Intake
Tracking your food and monitoring your macronutrient intake is a powerful way to manage your weight. While eating nutrient-dense foods can help you lose weight, eating the incorrect amount in large portions will lead to weight gain.
Tracking your calories will ensure you are eating equal or fewer calories than you are burning, helping you to maintain a healthy weight. Meanwhile, monitoring your macros will ensure you are consuming the correct balance of complex carbohydrates for energy, protein to maintain muscle and regulate hormones, and healthy fats to absorb essential nutrients.
We recommend using a Reverse Health. Our nutrition app will not only help you track your calorie and macronutrient intake but also provide you with hundreds of healthy nutrition recipes to make it enjoyable at the same time.
Sample Meal Plan for Women in Their 50s
To help you put this into practice we have created a sample meal plan for women in their 50s.
Breakfast Ideas for Energy and Bone Health
- 2x Poached Eggs with smashed avocado, feta, whole grain bread
- Whole grain breakfast burrito with 2x eggs, shortcut bacon, low-fat cheese, spinach, tomato, red onion, avocado
- Veggie Scramble with spinach, red pepper, mushrooms, broccoli, salt and pepper
Lunch and Dinner for Nutritional Balance
- Mackerel and quinoa salad with rocket, white beans, red pepper, garlic, red onion sugar snap peas
- Steak burrito bowl with Mexican-style rice, roasted red pepper, lemon, olive oil, parsley and low-fat Greek yogurt
- Portuguese grilled chicken salad with lettuce tomato, corn, red onion, avocado, feta cheese, olives, olive oil, lemon juice
- Air-fried teriyaki salmon with brown rice and mixed vegetables
Snack Ideas to Satisfy and Curb Cravings
- Protein smoothie with banana, frozen berries, whey protein, Greek yogurt, almond milk
- Dark chocolate almond clusters
- Miso sesame eggs
- Protein balls with flaxseeds, protein powder, oats, and cinnamon
- Steak and broccoli protein pot with wholegrain rice, spring onion, sushi ginger
Lifestyle Tips to Support Nutrition and Health in Your 50s
Correct nutrition is vital for our well-being, but there are a handful of things that boost our health. Below are details of how exercise, stress management, and sleep can improve our health.
Regular Exercise and Bone Strengthening Activities
While nutrition has a profound effect on our body, few things have a positive impact on our body's life exercise. Exercise such as resistance training is excellent for preserving and building lean muscle mass, which helps maintain function and increases our metabolism. Meanwhile, weight-bearing exercises such as running, walking, and recreational exercises move against gravity, preserving and strengthing bone mass.
We recommend performing two to three resistance training sessions per week, with two gentle cardio sessions per week. This will help you preserve bone and muscle mass while supporting cardiovascular function.
Stress Management and Adequate Sleep
Stress management and sleep are essential for supporting our health and well-being. Chronic stress can take a major toll on our health which can affect our immune system and result in illnesses such as cardiovascular disease, diabetes, cancer, and autoimmune diseases.
This among other things can contribute to poor sleep, which leads to mental health issues, weight gain, and chronic disease.
Managing stress and getting enough sleep can be difficult, however, it is not impossible. Setting a healthy routine and boundaries surrounding work, exercise, and social interaction can help reduce stress. Exercise in particular can reduce stress and enhance mood.
Regarding sleep, we recommend creating a specific sleep routine. Ensure that your bedroom is clean, and exclusively used for sleep while setting a regular bedtime. Additionally, avoid caffeine after 3 pm, and food two hours before bed. Our bodies love predictability, and by setting up a routine we will be able to reap the reward of quality sleep, enhancing overall health.
Recap: Supporting Health and Vitality with the Right Nutrition in Your 50s
Our 50s are a pivotal time in our lives, as we begin to experience challenges with our health. While they may show little significance and not immediately signal alarm bells, they should be identified as a message that we need to start taking better care of our health. The simplest way to do this is through correct nutrition and exercise.
Eating a nutrient-dense diet containing complex carbohydrates, protein, fiber, and healthy fats from a variety of foods can dramatically improve our health.
Couple this with a regular exercise routine consisting of resistance training aerobic exercise and consistent sleep, which will help you improve your quality of life and set you up for incredible health well beyond your 50s.
FAQs
What are the most important nutrients for women in their 50s?
Women in their 50s should prioritize calcium, vitamin D, protein, fiber, and omega-3 fatty acids. These nutrients support bone health, maintain muscle mass, regulate hormones, and promote overall vitality.
How much protein do women in their 50s need daily?
Women in their 50s should aim for about 0.8 grams of protein per kilogram of body weight. For example, a woman weighing 70 kg (154 lbs) would need approximately 56 grams of protein daily to maintain muscle mass and support metabolic health.
Why is vitamin D crucial for women over 50?
Vitamin D helps the body absorb calcium, which is essential for maintaining strong bones. It also plays a role in immune health and may reduce the risk of certain age-related conditions like osteoporosis.
What foods are the best sources of omega-3 for women over 50?
Omega-3 fatty acids can be found in fatty fish such as salmon, mackerel, and sardines. Plant-based sources include walnuts, chia seeds, flaxseeds, and spinach.
How can fiber help women in their 50s maintain health?
Fiber supports digestive health, keeps you full longer, and helps regulate blood sugar levels. Whole grains, fruits, vegetables, and legumes are excellent sources of dietary fiber.
