Proper Nutrition Can Protect Heart and Brain Health

Heart disease and stroke don’t affect women and men the same way, which researchers are only just beginning to understand . Of course, the basic principles of the diet are the same, regardless of your age or gender. Protecting your heart and brain must start early; this includes a balanced diet and regular physical activity. In this article, we will present the different nutritional needs of women throughout their lives.

Basic principles at any age

Although all tastes are in nature and favorite staple foods differ from person to person, Canada’s Food Guide simple plate model is a good starting point for planning healthy meals, regardless of gender. According to the guide, vegetables and fruit should make up half of the plate, whole grain foods a quarter, and protein foods (such as chicken, fish, tofu, beans or lentils), another quarter. It also emphasizes the need to avoid highly processed foods, fast food products and sugary drinks (such as soda or sports drinks) as much as possible.

Between 20 and 40 years old

It is essential to adopt healthy habits during these years, as they can serve you throughout your life. Try to get eight hours of sleep a night, stay active and eat well, and avoid smoking. A study has found that adults in this age group who quit bad habits and adopt a heart-healthy lifestyle can control and even reverse the natural progression of coronary heart disease. It goes to show that it’s never too early to think about your heart health!

Pregnancy : If you plan to become pregnant, take 400 mg of folic acid daily to prevent the risk of birth defects. During pregnancy, take a prenatal multivitamin, which should contain at least 18 mg of iron.

It is important to consume enough omega-3 fatty acids; these are good for your heart health and also promote the healthy development of the baby’s brain, eyes and nerves. Eat fatty fish (like salmon or trout) several times a week. Be sure to follow these guidelines, however, to limit the consumption of fish that contain high levels of mercury that can harm the baby’s growth. Here are some other guidelines for eating during pregnancy and while breastfeeding.

Between 40 and 60 years old

The cessation of menstruation at menopause leads to a decrease in estrogen, which can increase the risk of heart disease, stroke and osteoporosis. A balanced diet is therefore important during this period.

Getting enough calcium and vitamin D is essential, as both nutrients play a role in heart and bone health. From the age of 51, calcium requirements increase from 1,000 mg to 1,200 mg and those for vitamin D remain at 600 IU per day. It is difficult to get enough vitamin D from food, so taking supplements is recommended.

Some studies suggest that whole-grain soy foods (like tofu or edamame) and ground flaxseeds help manage menopausal symptoms because they contain phytoestrogens, which somewhat mimic the estrogen produced by the body. These foods are also a source of fiber and omega-3s, which help maintain heart health. Recent studies show that phytoestrogens can have a positive effect on postmenopausal women, without an increased risk of heart disease (or breast cancer). Consult your doctor before changing your diet, as studies to date are far from conclusive.

older women

Aging is linked to the loss of muscle mass and can lead to nutritional deficiencies. Overcome them by eating certain foods! You can halt muscle loss by adding a protein source to every meal. Do you remember the plate from Canada’s Food Guide? A quarter of the plate should consist of protein foods. Do not forget them!

Older people may lose their ability to absorb vitamin B12, calcium, iron, and magnesium, which can lead to deficiencies. Work with your doctor to determine if you have any nutritional deficiencies by performing blood tests.

Calorie needs tend to decrease with age and when people are less active. It is normal to experience a decrease in appetite, which is why every bite counts. Eat foods that fit Canada’s Food Guide Plate instead of eating salty snacks or sweets that don’t provide the nutrients your body needs.

Finally, increase your vitamin D intake. From the age of 70, it is recommended to consume 800 IU per day. Fill your intake with supplements.