5 Best Diets for Women Over 50

5 Diet Terbaik untuk Perempuan di Atas 50 Tahun

"5 Best Diets for Women Above 50 Years Old"

- For the Indonesian society, diet is a part of an inseparable lifestyle. The goals of dieting vary from weight loss to health. The best diet should be able to be sustained in the long term and make the person feel an improvement in their body condition. For women who are undergoing a transition in the advanced stage of age, the abundance of dietary options can be confusing and not all of them are suitable for their health.

Women who are over 50 years old may be looking for eating patterns that support heart or brain function, help control menopausal symptoms, or improve overall health.

According to healthline.com, the criteria for an ideal diet include being easy to follow, easy to adapt, not too restrictive, balanced in nutrients, and based on scientific explanations. The following are the best types of diets for women over 50 years old.

1. Mediterranean Diet

The Mediterranean diet is considered one of the healthiest eating patterns for almost everyone, including women over 50 years old. Based on the eating patterns of Greek and Southern Italian communities in the 1960s, this diet is considered to have low saturated fat content. This food consists of vegetables, legumes, fruits, nuts, and grains, and contains olive oil as the main source of additional fat.

Although mostly plant-based, this product also includes fish and milk in moderate amounts, as well as a small number of eggs, poultry, and red meat. Decades of research have shown that this diet successfully reduces the risk of various age-related chronic diseases such as heart disease, diabetes, cancer, and mental decline.

2. DASH Diet

Dietary Approaches to Stop Hypertension (DASH) is designed to prevent and treat high blood pressure, also known as hypertension. It is characterized by its low sodium content and emphasis on foods rich in calcium, potassium, and magnesium, which are known to help lower blood pressure. Sodium restrictions vary depending on personal needs.

3. Flexible Diet

This is a good dietary option for anyone interested in increasing their intake of fiber and plant-based protein, but also aware of the nutritional value of animal products and wanting to consume them as needed. Compared to a vegetarian or vegan diet, a flexible diet provides more iron and omega-3 from foods such as red meat and fish. It also tends to be higher in calcium - an essential nutrient for maintaining bone health in postmenopausal women.

4. Diet MIND

Age and gender are major risk factors for dementia, with a much higher prevalence in women compared to men. In fact, about two-thirds of Alzheimer's disease patients, the most common form of dementia, are women.

According to its name, this diet combines elements of the Mediterranean diet and the proven DASH diet that supports brain health. It emphasizes the consumption of foods such as whole grains, berries, leafy green vegetables, nuts, olive oil, and fatty fish. Fried foods, red meat, butter, cheese, and sweet foods are not recommended.

5. Intuitive Diet

If you have tried countless diets and are ready to break free from the diet cycle forever, intuitive eating may be the right choice. Intuitive eating is an anti-diet program designed to reform diet mentality and build a positive relationship with the body and food. According to recent research, intuitive eating can help improve psychological health and reduce the likelihood of eating disorders.

In this diet, there are no forbidden foods, and there are no rules governing portion sizes or meal timings. Instead, the goal is to help you relearn how to listen to your body's natural hunger and fullness cues. Source: Healthline/ Report: Aykaputri Amalia Rahmani

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