Dietary habits and exercise routines are not the same for all women, even when following a healthy lifestyle. At every stage of life, women need to focus on certain types of foods and exercises that support their bodies as they age. To understand the importance of adjusting both diet and exercise with age, "nadormagazine" had an interview with Dr. Nevin Bashir, a nutrition and dietetics professor, specializing in organic chemistry and holding a PhD in food engineering and biotechnology. She shared her insights on this topic in the following article.
Teen Girls (18-20 years)
Dr. Nevin advises adolescent girls to focus on iron and calcium intake during this growth phase, as menstrual cycles can lead to blood loss and potential iron deficiency. A balanced diet is essential, particularly avoiding fast foods, as teenagers heading to university may often resort to ready-made meals due to time constraints. Dr. Nevin emphasizes the importance of choosing healthy foods and combining them with physical exercises aimed at burning fat. Overeating fast food can lead to fat accumulation and slight weight gain. Therefore, teenage girls should engage in exercises that promote fat burning and muscle building, preparing their bodies for the next phase after the age of 40.
Women Before 40 (30-40 years)
At this age, women’s bodies require more calcium, vitamin D, vitamin E, vitamin C, and omega-3 fatty acids found in alkaline foods, which are rich in antioxidants. By this time, the body begins to lose nutrients like collagen, so it is crucial to pay special attention to the diet and incorporate these nutrients. Dr. Nevin recommends focusing on these elements in daily meals. As for exercise, she advises engaging in activities that rely on body weight to effectively build and strengthen muscles, helping to protect the body from fractures in case of falls. It’s also important to do exercises that burn fat, especially as the age of 40 is typically the stage preceding menopause.
Women in Their 50s (50-60 years)
At this stage, women enter menopause. Dr. Nevin stresses the need for increased intake of calcium, vitamin D, and omega-3s, which can be supplemented with supplements as food alone may not suffice to meet the body’s needs. With a significant drop in female hormones at this age, it is essential to focus on consuming fiber from vegetables, particularly leafy greens, along with healthy proteins while avoiding simple sugars, unhealthy fats, fried foods, and sugary sodas that promote abdominal fat. Dr. Nevin also emphasizes the importance of regulating meal times, as certain hormones are released at specific times, and it is essential to manage this for maintaining a healthy and fit body. It’s also recommended to stop eating three hours before bedtime.
When it comes to physical activity, she suggests focusing on exercises targeting abdominal fat, which tends to accumulate post-menopause, as well as activities that relieve stress, such as yoga, breathing exercises, and relaxation techniques.
In conclusion, dietary habits and exercise routines need to be tailored to each stage of a woman's life to meet her body's specific needs. Paying attention to essential nutrients and choosing exercises that support long-term health and well-being is key.
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