Give a little support to the biggest support system of your life.
Yes, I am speaking about that biggest support – WOMEN.
Diet for women who’ve turned 30!
Every one of us gets holidays every week, and also every now and then, but not “HER” – THE HOMEMAKER, so why don’t you use this time, as many are working from home, to spend quality time with her. Knowing more about her favorites and especially please try to share her work too. And, did you ever think how mothers feel whenever they look into a mirror?
Anyway, since this is more about their health and nutrition, let us try to include these superfoods in their diet which will help in aging youthfully😄.
- First of all – comes a well-hydrated skin and body, which aids in reversing aging or aging slowly. So, make them have plenty of water throughout the day.
- Ghee (clarified butter), which is a staple in Indian kitchens, provides healthy fats. Adding about 2-3 tsp of ghee in our daily meals is really good and, guess what? – it makes your skin look softer.
- Nuts(4-5), chia seeds(1tbsp), flaxseeds (1tsp), coconut oil are excellent sources of Omega-3 fatty acids which helps in smoothening the skin.
- Tomatoes, berries, beetroot, and sweet potatoes help reduce the fine lines and wrinkles by revitalizing the damaged collagen. You can have about 3-4 servings of these vegetables every day.
- Pineapple (2-3 slices a day) – a good source of manganese – helps to activate prolidase which further plays a role in skin elasticity and strengthening.
- Lemon and oranges – rich in Vitamin C – boost immunity and also help in keeping your skin look brighter and younger.
- Beans and lentils are superfoods loaded with essential amino acids, fiber, and phytochemicals. Include them in your curries, dals, soups, etc.
- Turmeric, a potent spice regularly used in our kitchens, has lots of benefits – from preventing cell damage to aging.
- Telomere shortening is one of the leading causes of aging i.e., the increasing length of telomere can help you in aging slowly- how can you do that👇
✅Meditation (loving-kindness)
✅Quality sleep
✅Healthy eating and healthy living
✅Getting rid of chronic stress
✅Forming good, loving relationships
✅Practising gratitude
✅Exercise but do not overdo
✅Spending time with nature
That was all about anti-aging tips and about the superfoods that help in aging slowly or youthfully.
Now, let’s talk about something called metabolism.
Yes, our metabolism decreases as we age. Then, how can one boost her metabolism?
Include these superfoods in your weekly diet,
- eggs (2-3 times in a week)
- lean meat (2-3 times in a week about,1 serving each time)
- Pepper (a pinch in milk, and 1tsp in your curries, soups , dals , salads, etc.)
- oatmeal, brown rice, lentils (thrice in a week about 1-2 servings each time)
- green tea (can have once/twice a day)
These foods help in boosting your body’s metabolism naturally, and these are an absolute must in your diet.
Do you know the age of your MOM? Did you ever think about it?
Okay!! Let me tell you something: Women reach their menopause(cessation of the menstrual cycle) around the age of 50 years. What happens then?
Their estrogen levels decrease resulting in loss of bone mass.
Yes, next it is about the bone density.
Bone density decreases as you age. So, to minimize the impact, include these foods in your diet:
- Raw milk, yogurt, cheese
- Veggies like cabbage, kale, broccoli, okra (4-5 servings/day)
- Greens like Amaranth, drumstick leaves (1-2 servings/day)
- Nuts like almonds (soaked, 4-5 qty)
- And do you know Vitamin D helps in calcium absorption? That’s why do include Vitamin D-rich foods like
- salmon, mackerel, tuna, egg yolk (add them weekly twice)
- Exposure to sunlight for at least 15 mins in (between 10 am – 2 pm) without sunscreen gives you your Vitamin-D.
- Some other superfoods may include –
- Did you ever try non-dairy milk?
Include almond, rice, or soy milk in your daily diet, they provide bone supportive nutrients.
- Soy products have phytoestrogens that mimic the estrogen in humans and have been found to reduce bone loss and cardiovascular risk.
So, make these foods/diets part of your lifestyle, and keep osteoporosis at bay.
Next, let’s speak about superfoods which increase the ability to fight diseases – which is really important after the age of 30.
- Fruits like apples, papaya, oranges, cranberry, avocados, raspberry
- Roots like beets, sweet potato, pumpkin
- Flax seeds (1tbsp a day), sprouts(1 serving each day in the form of salad, around brunch/snack time), microgreens (grow your own microgreens and have 1 serving each day)
- Dark green, leafy vegetables (at least 2 servings a day), watercress.
Including these superfoods in your everyday life will help you in increasing your ability to fight off diseases easily.
Finally coming to mental well-being –
Brain is the most vital organ that regulates your body. We all must understand that the health of our gut, which is also influenced by what and how you eat, is directly linked to our brain. In fact, it is also called as the second brain.
So, let’s build a better brain for better mental health.
But how?
It seems that brain health rests on the brain’s ability to repair and renew its nerves and their connections to each other throughout the body.
According to some research, increasing your BDNF (Brain Derived Neurotrophin Factor) which is a key neurotrophin promotes,
- Initiates nerve growth and differentiation.
- Survival i.e. supports the existing neurons.
- Maintains the plasticity of neurons in the central and peripheral nervous systems.
- It is also involved in many responses like inflammation, central stress response, mood regulation, metabolism, and immunity.
Then, how can you increase this factor (BDNF)?
Here’s how:
- Meditation
- Exercise regularly but never overdo
- Have foods like green tea, turmeric, fish, and resveratrol-rich foods like grapes, dark chocolates, peanuts, pistachios; and Omega-3 rich foods like fish, fish oil, flaxseeds, etc.
- Adequate sleep
- Finally, don’t forget to add some breathe work in there – research shows mindful breathing or two literally cleanses the mind and the body.
And, always be mindful of the things you put into your body – emotionally, physically, and spiritually.
Thank you,
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Author
Dt. Niharika Katkam (M.Sc., Nutrition and Dietetics)
*Disclaimer: The diet plans, remedies, and other health-related suggestions published on this website are a collation of information on directions and advice from experts (dietitians and others) provided by the respective expert mentioned as the author of an article and, as such, are sourced from reliable and competent sources. However, both the experts themselves as well as the site owners/promoters request readers to consult their family doctor/physician before using the information on this site and also to exercise caution as necessary. By visiting this site and, by virtue of accessing any information from the site, site users indemnify, by default, the site owners/promoters, dietitians, experts, and affiliates, of any potential damage caused (in any form whatsoever).
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Great article 🙂