Women should be aware of the potential health benefits of supplementing lutein, increasing vitamin D and calcium intake, and consuming omega-3 fatty acids to help slow down osteoporosis due to hormonal changes during menopause. Lutein is beneficial for preventing age-related macular degeneration, improving cognitive function, reducing cancer risk, and supporting heart health. Foods high in lutein include kale, spinach, cabbage, and mustard greens.
Osteoporosis in women is often a result of age and hormonal changes during menopause. Estrogen fluctuations during this time can affect skeletal cells. To prevent osteoporosis, it is recommended that adults get 800-1,000 mg of calcium per day, with higher amounts needed for pregnant and lactating women. Calcium can be found in dairy products like milk and cheese as well as vegetables such as broccoli, spinach, kale, cabbage, and pumpkin seeds.
Vitamin D is essential for strengthening immunity, mood regulation, reducing depression, and preventing cardiovascular disease. It also helps the body absorb calcium. Women aged 30-49 should aim for 600 IU of vitamin D daily while those aged 50-70 may need 600-800 IU. Getting vitamin D from sun exposure should be done cautiously to avoid skin damage and cancer.
Omega-3 fatty acids are important for heart health and are particularly important for middle-aged individuals who want to improve their memory and cognition. Sources of omega-3 include dairy products like yogurt and cottage cheese as well as foods like avocados
