5 foods women in their 30s and 40s need in daily diet to fight muscle loss, slow metabolism

Spinach is a great source of non-heme iron and helps in fighting fatigue. (Picture: Pexels)

• Spinach, dates, buttermilk, curd may prevent anaemia, bone loss
• Guava, nuts, and water aid digestion and hormone balance
• Balanced diet helps perimenopausal women’s metabolism, mood

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It’s well-known that eating the right foods is one of the best ways to stay healthy. However, some foods need to be prioritised over others as you age, especially for women. When you are in your 30s and 40s, metabolism begins to slow, muscle mass begins to decline, and hormone levels also start to shift.

This implies that the foods you include in your diet must make up for the changes your body is going through. Besides exercising regularly, getting enough sleep, and managing stress, you should eat foods that are rich in protein, fibre, healthy fats, and more.

Dr Pal Manickam, a US-based gastroenterologist, took to his Instagram account and shared five foods that should be consumed by perimenopausal women. “Late 30s or 40s? What you eat matters more than ever. Start with these five simple foods,” he wrote. Here’s how they can help you.

Spinach and dates

Spinach provides non-heme iron, while dates contain iron and vitamin B6. Consuming them prevents anaemia and also helps fight fatigue that most women experience in their late 30s and 40s. However, it’s best to consume them in moderate quantities.

Also read: 38-year-old physician reverses fatty liver, high bp, high cholesterol, type 2 diabetes, drops 56 kilos in 18 months

Buttermilk and curd

To meet the calcium requirement, fermented dairy products like buttermilk and curd are considered best. They provide essential probiotics, calcium, and protein that women need while going through significant changes in their body, especially to support bone health and overall balance.

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A post shared by Dr. Pal Manickam (@dr.pal.manickam)

Guava

Guava is one fruit that supports your health in more ways than one. It is high in both vitamin C and soluble fibre. It improves digestion, preventing problems like constipation. Additionally, consuming guava also helps with better iron absorption. This makes it a must-have for women going through perimenopause.

Soaked almonds and walnuts

A handful of overnight soaked nuts like almonds and walnuts can do wonders. They contain healthy fats and protein, and also support mood, brain and overall health. They also improve hormonal balance, and bone and skin health as well.

Water

Many underestimate the health benefits of water, but the energy or the balance to the cells in the body is from water. Hydration helps boost metabolism, improve skin elasticity, and manage hormonal shifts.

Also read: Doctor says these 3 medicines can save a heart attack patient

FAQs on best foods women should consume during perimenopause

1. What is perimenopause?

It is the transitional phase before menopause when hormone levels fluctuate, causing symptoms like irregular periods, mood swings, and hot flashes.

2. Why is diet important during perimenopause?

A balanced diet helps manage symptoms, supports hormone balance, and reduces the risk of bone loss and heart issues.

3. Which foods help balance hormones?

Foods rich in phytoestrogens like soy, flaxseeds, and legumes may help mimic estrogen and ease symptoms.

4. What are the best calcium-rich foods to include?

Dairy products, leafy greens (like spinach), almonds, and fortified foods help maintain bone health.

5. Which foods are good for heart health?

Whole grains, nuts, seeds, olive oil, and fatty fish support cardiovascular health during this phase.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.