Should diet and nutrition change for women in their forties?
The short answer; a little bit. The longer answer includes menopause, osteoporosis, and vitamin deficiency.
At PRTCL, we talk about vitamin and mineral deficiencies in women because we aren't getting younger. As elder millennials, we know that nutrition and exercise are the most important parts of aging. It's why we fortified our ESSENTIAL protein powder. While women spend most of their lives in Vitamin D, Magnesium, and Iron deficiency, we also start to struggle with Vitamin B as we age.
The most crucial focus of nutrition in your forties is your estrogen production and your bone health, both of which are bolstered by food!
First, let's talk estrogen.
We know that as we get older and start to enter menopause, estrogen levels begin dropping. Dropping estrogen levels result in weight gain, hot flashes, night sweats, fatigue and can even lead to bone loss or osteoporosis.
We can use our diet to help fight our estrogen loss and consume vitamin and mineral boosting foods, fortified foods, and supplements. This article from the National Institute of Health states, "Postmenopausal women are susceptible to primary osteoporosis since osteoporosis is closely related to estrogen deficiency. During the menopausal transition period, the drop of estrogen leads to more bone resorption than formation, resulting in osteoporosis."
If lack of estrogen causes more bone reabsorption and less bone formation, how do we fight it?
Simply, we need to increase our weight-bearing exercise, calcium, and vitamin D to help combat that loss. Bodyweight exercises like squats, lunges, and walking are great examples of low-impact movements that can help increase bone density. Not sure where to start? Click here to try our at-home bodyweight workout!
The National Osteoporosis Foundation states, "You can make up for this loss by getting enough calcium for your body's needs. For example, dairy products, although high in protein, also contain calcium that is important for healthy bones." ESSENTIAL whey protein is the perfect addition to the diet of anyone who struggles to get enough protein.
The ease of cooking, baking, or even just drinking it in water allows anyone to get 20g of dairy-based protein with calcium to build strong bones and Vitamin D to help that calcium be absorbed.
As we are getting older, we also realize that finding the energy to exercise is challenging. We've added STAMINA into our morning routine over coffee (blasphemy, we know!) to help bring natural energy through B vitamins and natural caffeine as well as the brain jogging BCAAs, L-tyrosine, and L-theanine.
The perfect breakfast? A green smoothie with unflavored ESSENTIAL, our cranberry grapefruit STAMINA, and a big ole glass of water.
Grab your PRTCL now!