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As we age, a lot of things changes- our skin starts sagging, our knees become weak, hair starts turning gray. Basically, it is our body reminding us that we are not as healthy as we used to be. Not many understand the term of ‘ageing gracefully’ and hence opt for surgeries, botox treatment, hair transplantation, etc. It’s a great way to look young, but would you feel young? With expert inputs from Mumbai-based clinical nutritionist Rizwana Biviji, we have charted out the perfect diet for you to ensure that you stay healthy at mind, body and soul, even as you age!
For women in 30s
Turning 30 is a nightmare for many young women. They worry about their skin, their hair, and about gaining excessive fat. To avoid this many women opt for rigorous dieting which can prove to be harmful! If you are keen on losing weight, switch to a protein rich diet instead of replacing breakfast, lunch and dinner with salad and salad alone. Also, work out and decrease your alcohol consumption to increase your body’s metabolism. Vegetables are good, but they do not provide every nutrient that you need! “Include radish, milk and milk products as you need enough calcium and iron antioxidants. You should avoid saturated fats from ghee, butter, cheese,” says Rizwana.
For women in 40s
40 is a tough and emotionally turbulent period for all women. The menopausal period causes stress and hence to avoid it, one should consume more nuts and fruits like oranges, bananas and strawberries. Rizwana Biviji advices one to include more fruits and vegetables, and avoid unhealthy fats and aerated drinks.
For women in 50s
Arthritis is a common problem faced by women in their 50’s. To ease the problems caused by arthritis, increase your consumption of Omega 3 foods like salmon, walnuts, and also have plenty of Vitamin C rich fruits. Drinking green tea or black tea instead of regular tea also helps. You can check here for foods that trigger arthritis, and avoid them. Rizwana Biviji advices you to lessen your iron intake and take enough calcium supplements for healthy bones.
For women in 60s
Says Rizwana Biviji, “Problems of hip dislocation, fracture, hypertension, and thyroid is common in women older than 60. They should have plenty of Omega 3 fats from fish and olive oil. They should avoid salt as much as they can.” They should also include plenty of fresh fruits and vegetables, whole grains, lean proteins, and low-fat and fat free dairy products. Low in fat and high in fiber, that’s the diet you should follow.
Do you have your own diet plan which has worked wonders for you? Leave us a comment and let us know.