You Are What You Eat!
There is power in food and healing
No one warns us about the changes that come with age. This isn’t a message to complain or vent, but to help give you a heads up that making sure you are eating the proper foods for your diet will benefit you now and in the long run. The only thing constant is change, and in order to keep going, well, some things must change.
As someone who has worked out for most of my adult life, I imagined my transition into my higher adult years would be fairly simple. What I did not consider was diet. Long gone were the days when I could grab a muffin or a Starbucks order on the way to drop off my daughter at the early morning school. I needed something more. My body was screaming for something better, but I honestly did not know what to do. I had survived for so long on quick meals on the go, while eating in the car and rushing off to work, school, soccer practices, errands, you name it. Eventually, one doctor visit led to another on top of battling a diagnosis of fibroids and a higher stage of endometriosis and a body filled with inflammation. My diet was beginning to ruin my life, and that’s when I started to make some changes on my own.
My first step was to do some research, followed by tracking my daily food intake. This is no offense to any of the physicians involved, but the one lesson I’ve learned on this health journey is to do your research, advocate for yourself, and put your health in your hands ONLY!
Here are a few tips I’ve learned to help me when I first got started on this journey. Please consider these and build off of this list.
As people get older—especially into their 40s, 50s, and beyond—their bodies undergo various changes that significantly impact how food is processed and how diet affects health. Dealing with diabetes, high cholesterol, allergies, weight gain, and menopause all call for specific nutritional considerations. Here's what to know:
🌱 1. General Nutrition Changes with Age
Metabolism slows down: You burn fewer calories at rest, so you need less food, but more nutrient-dense choices.
Muscle mass decreases: Protein becomes more important to preserve lean muscle.
Bone health declines: Need more calcium, magnesium, and vitamin D.
Digestive changes: Stomach acid and enzyme production decrease, which can impact B12, iron, and fiber absorption.
🍭 2. If Managing Diabetes
Control carbs: Focus on low glycemic index (GI) foods like sweet potatoes, lentils, and whole grains.
Fiber is crucial: Soluble fiber (oats, chia seeds, apples) helps regulate blood sugar.
Balanced meals: Combine protein + fiber + healthy fats to reduce sugar spikes.
Avoid added sugars: Minimize processed snacks, sugary drinks, and "low-fat" products (often sugar-laden).
🧈 3. If Dealing with High Cholesterol
Eat healthy fats: Include omega-3s (salmon, flaxseed), monounsaturated fats (avocado, olive oil).
Limit saturated fats: Found in red meats, butter, full-fat dairy.
Avoid trans fats: Often in processed snacks, fried food, and margarine.
Increase soluble fiber: Binds cholesterol in the gut (e.g., oats, legumes, psyllium husk).
🌾 4. If You Have Food Allergies or Intolerances
Common allergens in adults: Shellfish, tree nuts, dairy, wheat, soy.
Read labels carefully: Ingredients and allergens can be hidden.
Nutrient compensation: If avoiding dairy, get calcium from fortified plant milks, leafy greens, or supplements.
Intolerances (like lactose or gluten): Choose alternatives like lactose-free dairy or certified gluten-free grains (quinoa, rice, millet).
⚖️ 5. If Struggling with Weight Gain
Watch portions: Hormonal changes and slowed metabolism can lead to easier fat storage.
Eat mindfully: Chew slowly, avoid emotional or distracted eating.
Increase fiber: Helps you feel full and balances blood sugar.
Exercise regularly: Especially resistance training to combat muscle loss and increase calorie burn.
🌸 6. During and After Menopause
Hormonal shifts affect weight, blood sugar, mood, and bone health.
More protein & calcium: Needed to maintain muscle and bone density.
Phytoestrogens (plant-based estrogens): Found in flaxseed, tofu, tempeh; may help with hot flashes and hormone balance.
Reduce caffeine and alcohol: These can worsen hot flashes and sleep issues.
Prioritize magnesium and vitamin D: For bone, mood, and sleep support.
Have you made any food changes in your life lately? What do you do to stay on track?
I would love to hear your suggestions.
Disclaimer: This site shares general health and wellness information for women and is not a substitute for professional medical advice. Always consult your doctor or qualified health provider before making changes to your diet, exercise, or healthcare routine.