Middle age
In mid-life, we should be starting to think about optimising our diet for health in later life, according to Elizabeth Williams, professor of human nutrition at the University of Sheffield in the UK.
This is particularly true for women around the age of menopause, “when there is accelerated loss of bone density, sarcopenia [age-related muscle loss] and osteoporosis”, says Williams.
As well as osteoporosis, the menopause is associated with increased risk of obesity, heart disease, and type 2 diabetes. In women of reproductive age, oestrogen acts on the central nervous system to reduce appetite. It also increases the insulin sensitivity and glucose uptake of muscles. However in menopause, less oestrogen flows around the body. As a result, weight – and visceral fat – tends to increase.
As women move into their 40s and 50s, two big nutritional priorities emerge: heart health and bone and muscle health – Federica Amati
However, this risk can be significantly offset by following a good diet. For instance, in a recent population study, researchers looked at the diet and health of more than 100,000 US men and women aged at least 39. They found that a healthy diet consisting of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes and low-fat dairy products was strongly associated with healthy ageing (which they define as living to at least 70 with no chronic disease, and good cognitive and physical function and mental health).
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