After the age of 35, many hormonal changes start in the body of women. Metabolism gradually starts decreasing and the possibility of weight gain increases. After this age, the risk of problems like thyroid imbalance, anemia, bone weakness, vitamin D and B12 deficiency, high BP, diabetes and cholesterol can increase. Many women also start showing symptoms of PCOS, irregular periods or pre-menopause.
If the diet is not balanced at this time, then in future there will be risk of heart diseases and osteoporosis The risk may also increase. In such a situation, it is important to pay special attention to diet after 35, so that the body continues to get the necessary nutrition and can be protected from future diseases. By adopting right eating habits at right time, energy is maintained and the body can remain healthy for a long time. Let us know what things should be included in the diet at this age.
What things should be included in the diet?
Dr. L.H., Director HOD, Department of Medicine at Lady Hardinge Hospital. fraudster It is said that after 35, women should include balanced and nutrient-rich food in their diet. Increase daily protein intake, such as pulses, cheese, eggs, soya and gram, so that muscles remain strong. Calcium rich foods like milk, curd, sesame and ragi are essential for bones.
Green leafy vegetables, pomegranate, beetroot and jaggery are beneficial for iron. Whole grains, oats and fruits provide fiber, which improves digestion and keeps sugar under control. Include walnuts and flaxseed for omega-3. Take sunlight for Vitamin D and if necessary, take supplements as per doctor’s advice. It is also important to drink enough water.
What things should not be eaten?
After this age one should stay away from excessive fried, processed and junk food. Reduce the intake of excess sugar and salt, as it can increase weight, BP and sugar. Avoid overly sweet drinks and packaged snacks. Eating outside food frequently can also have negative effects on health. The most important thing is to maintain balance.
Know this also
After 35, not only diet but also lifestyle plays an important role. It is beneficial to exercise or walk briskly for at least 30 minutes daily. Get enough sleep and try to reduce stress. It is also important to get health checkup done from time to time. With proper eating habits and active lifestyle, one can remain healthy for a long time.