Navigating Nutrition Through the Decades: What Every Woman Needs to Know
As women, our bodies are in a constant state of evolution. From the onset of puberty to the transformative stages of pregnancy and menopause, each phase brings about significant hormonal shifts that influence our nutritional needs. How can you keep up and where the heck do you start? A recent study titled "Navigating Nutrition through the Decades: Tailoring Dietary Recommendations for Female Life Stages" sheds light on how you can adapt your diet to support these changes effectively. Let’s discuss!
Puberty and Menarche: Building a Strong Foundation
Going back to the beginning, your journey began with puberty and the onset of menstruation. During this time, the body undergoes rapid growth and hormonal changes, increasing the demand for specific nutrients:
Iron: With the start of menstruation, iron becomes crucial to compensate for blood loss and support energy levels.
Calcium and Vitamin D: Essential for developing strong bones and reducing the risk of osteoporosis later in life - or even bone issues in young athletes.
Protein: Supports growth spurts and muscle development.
Omega 3-fatty acids: This supports brain development, skin health and more. Consider a quality fish oil supplement or eat wild-caught salmon, sardines, and herring. Walnuts and ground flax seeds may also be helpful!
Really incorporate eating the rainbow of fruits and vegetables: This will help overall with her nutrients, antioxidants and fiber. Plus, it will set her up for success through the decades.
Be aware of their coffee/soda/energy drink habits that can often start in the teen years
Takeaway: If you have a daughter or someone close going through puberty, incorporate iron-rich foods like leafy greens and lean meats, various fruits and vegetables, alongside dairy (if they aren’t allergic or sensitive) or fortified alternatives for calcium, to lay a solid nutritional foundation. Consider a quality multi-vitamin especially if they are on the birth control pill at this time. Pre-teens and teens can struggle with their dietary choices and habits which is why talking with them NOW only helps their future health. Set the example and have the conversations you wish you had as a teen.
Reproductive Years: Balancing Act
The article focused a great deal on fertility and reproduction, which, does not apply to everyone or you may be past this part. I’m going to include the nutritional information and expand on it to remind you that your overall health is super important here whether or not your focus is pregnancy. Plus, these years set you up for your perimenopausal years and beyond.
Nutritional focus should include:
Folate: Vital before and during pregnancy to prevent neural tube defects.
Omega-3 Fatty Acids: Support fetal brain development and may improve your mood and skin. Consider a quality fish oil supplement or eat wild-caught salmon, sardines, and herring. Walnuts and ground flax seeds may also be helpful!
Magnesium, zinc, calcium, vitamin D/K2: These were not really mentioned in this age range but I would argue are of great importance for overall health.
Balanced Diet: Emphasizing whole grains, plenty of protein, healthy fats, and a variety of fruits and vegetables to maintain overall health and nutrient status.
Eliminate or reduce alcohol, sweetened drinks, and ultra-processed foods
Takeaway: Even if pregnancy isn't on the horizon, it’s time to set yourself up for success in these decades.
Perimenopause and Menopause: Embracing(ish) Change
As your estrogen and progesterone levels fluctuate then decline, you are likely experiencing various symptoms and are at an increased risks for certain health conditions like metabolic syndrome or osteoporosis. In fact, the study reports “Between 15% and 70% of menopause onset may be related to modifiable lifestyle habits.” What’s the focus? It’s a lot because a lot can change during this whole wild transition.
Phytoestrogens: Plant-based compounds found in foods like beans, sprouts, ground flaxseeds, and soy can very mildly mimic estrogen and may alleviate menopausal symptoms.
Eat the rainbow of veggies/fruits for antioxidants: This includes beta-carotene, vitamins C and E, and magnesium to improve energy metabolism, intracellular transport, and skeletal muscle.
Calcium and Vitamin D/K2: Continue to be essential to combat the increased risk of osteoporosis.
Magnesium and Zinc: Both also support bone health plus detoxification, the immune system, muscles and more.
Support digestion to better absorb vitamin B12, B6 and folate: This could include adding in digestive enzymes, bitters, or a little lemon juice in water before meals. It may also include using a B-complex supplement.
Omega 3-fatty acids: Consider a quality fish oil supplement or eat wild-caught salmon, sardines, and herring. Walnuts and ground flax seeds may also be helpful!
Fiber: Supports heart health and aids in weight management during a time when metabolism may slow.
Continue to eat enough protein daily for muscle health
Eliminate or reduce alcohol, sweetened drinks, and ultra-processed foods
Takeaway: I get it - it feels like a lot. Big picture is to get enough protein, eat the rainbow of fruits and vegetables for antioxidants, vitamins and fiber, and watch your alcohol and fancy coffee drinks or soda intake.
Final Thoughts
Understanding and adapting to your body's changing nutritional needs through each decade empowers you to live a healthier, more vibrant life. By tuning into these shifts and making mindful dietary choices, you can support your bodies through every stage.
Remember, while these guidelines provide a foundational roadmap, individual needs may vary!