Adjusting Diet and Exercise Routines Across Women’s Life Stages

Dietary and exercise routines are not the same for all age groups of women, even when following a healthy diet. This is because, at each stage of life, women’s nutritional needs and the types of exercises they should focus on change, according to the body’s evolving needs as it ages.

To understand the importance of adjusting diet and exercise routines with age, nadormagazine interviewed Dr. Nevine Beshir, a professor of nutrition, an expert in organic chemistry, and holder of a PhD in food engineering and biotechnology. She discusses these changes in diet and exercise throughout a woman’s life in the following article.

Dr. Nevine Beshir's Advice

Adolescent Girls (18-20 years)

Dr. Beshir advises teenage girls to focus on key nutrients such as iron and calcium during this growth phase. Increased blood circulation and frequent blood loss (due to menstruation) can lead to iron deficiency anemia. Therefore, their diet should be balanced, with a strong emphasis on avoiding fast foods, especially as many teenage girls are busy with school and might resort to quick meals. It’s important to prioritize healthy food options. Additionally, regular physical activity, including exercises that burn fat and build muscle, is recommended to prepare their bodies for the future, especially for what lies ahead in their 40s.

Women Before 40 (30-40 years)

Dr. Beshir continues by explaining that women in their 30s and 40s should focus on calcium, vitamin D, vitamin E, vitamin C, and omega-3 fatty acids. This is essential because, by this age, the body begins to lose important nutrients like collagen. Therefore, the diet must include foods rich in antioxidants. It’s also crucial to practice weight-bearing exercises to help build and maintain muscle mass, which can protect bones from fractures due to falls. In addition, exercises that burn fat are crucial, as women typically approach menopause during this time.

Women in Their 50s and 60s

At this stage, women are typically in menopause. Dr. Beshir recommends focusing on calcium, vitamin D, and omega-3 fatty acids, which can be taken in supplement form since diet alone may not meet the body’s needs. Due to the significant drop in female hormones during this time, it’s important to incorporate fiber from vegetables, particularly leafy greens, and healthy proteins while avoiding simple sugars, unhealthy fats, fried foods, and sugary soft drinks, which contribute to belly fat. Dr. Beshir also emphasizes the importance of regulating meal timing since certain hormones are secreted at specific times, and it’s essential to respect this to maintain a healthy body.

When it comes to exercise, Dr. Beshir advises focusing on activities that target belly fat, which tends to accumulate after menopause, and exercises such as yoga and relaxation techniques, which help relieve stress and improve mental well-being.

These dietary and exercise adjustments are essential for women to meet their body’s specific needs at every stage of life. Maintaining a healthy lifestyle with a balanced diet and age-appropriate exercises greatly contributes to preserving health and improving overall quality of life in the long term.