Have you ever noticed that despite your mother and father being similar in age, signs of ageing tend to show up on her face earlier than his? This isn’t entirely your mother’s fault. “Earlier menopause leads to faster biological aging,” said functional nutritionist Tanya Malik Chawla, who shared that hormonal changes are a key contributor to accelerated ageing. According to her, however, it’s not just biology — burnout plays a significant role too.
“Years of skipping meals, poor sleep, pregnancy related nutrient loss and chronic stress can imbalance the hormonal levels. Estrogen is produced in women till the age of 40, after which it drops and accelerates ageing, belly fat, bone loss and cognitive,” she said, adding that when it comes to menopause, no one prepared women to deal with it holistically.
Dr Archana Batra, dietitian nutritionist, physiotherapist and certified diabetes educator concurred, adding that as you approach 50, the body’s metabolism slows down, and there is a decrease in estrogen, among other hormonal changes.
Both Dr Sharma and Chawla suggested several actionable steps to help your mother age like fine wine. Here are the top 4:
Diet Tweaks
Optimise her protein intake. If she is peri- or post menopausal, she needs 5-10 grams of protein per kilo of her body weight. Urinary tract infections are also quite prevalent among people in their 50s. Antibiotics are widely used to treat UTIs and other infections, but these treatments destroy both good and bad bacteria (also known as probiotics, which are naturally found in the gut) and can harm the gastrointestinal system.
Aging women should work out at least 3 times a day (Source: Freepik)
Supplements
Taking vitamins E and C can aid with proper hydration, which is important for enhancing skin suppleness and resilience. Sunflower seeds, almonds, and spinach are high in vitamin E, whereas bell peppers, broccoli, oranges, and tomatoes are rich in vitamins C.
Increase vitamin D and calcium consumption to three times each day. Foods like cereal, bread, and juice, that are enriched with both these crucial dietary components. Start on magnesium, omega 3 and vitamins B6, B9 and B12.
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Dr Batra said that taking regular probiotic supplements and eating foods like yoghurt, paneer, kefir, buttermilk, idli, etc. helps to maintain healthy gut flora and assist the digestive system recover more quickly after taking these medications.
Keep blood pressure in check
Around this age, high blood pressure may become a problem. Getting rid of table salt is one step toward a heart-healthy diet. You can try spices like garlic powder, onion powder, paprika, pepper, citrus, and fresh herbs instead. You can also opt for sodium-free or low-sodium alternatives.
Physical activities
Get your mom to start strength training at least 3 days a week. Make sure she gets seven to nine hours of sleep, and makes time for her own mental and emotional well being.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
