“As women move into their 40s and 50s, two big nutritional priorities emerge: heart health and bone and muscle health,” Amati says. “The menopausal transition is associated with a sharp rise in cardiovascular risk, partly because the loss of oestrogen affects blood lipids, blood vessels and body fat distribution.”
Omega 3 fats – especially the types found in oily fish such as mackerel and salmon – help because they lower the risk factors for heart disease, Amati says, and have anti-inflammatory effects.
Meanwhile Amati recommends a slight increase in protein intake to counter the effects of muscle-mass loss, and following a Mediterranean-style diet for better cardiometabolic health – and possibly gut health and mental health too.
Ultimately, she says, it’s important to aim for a varied, plant-rich, Mediterranean-style diet with sufficient protein, calcium, vitamin D and omega-3s that supports heart, bone and brain health, while limiting ultra-processed foods.
Later life
As we get older, our body composition changes and our energy requirements decline, so we need to consume less calories. However we still need to ensure that we get enough nutrients to maintain bone and muscle strength.
According to Williams, the two main nutrients we should focus on in old age are calcium and vitamin D. Older people who don’t get enough calcium or vitamin D have an increased risk of osteoporosis and fragility fractures. Calcium is found in milk and fortified alternative drinks, hard cheese, yoghurt, sardines, tofu and spinach. Vitamin D-rich foods include oily fish, egg yolk and fortified foods.
Eating enough quality protein is also really important as we age, says Jane Murphy, dietician and co-lead of the Ageing and Dementia Research Centre at Bournemouth University in the UK.
“As we age, our form and functions deteriorate, we lose muscle mass and strength, and need protein to prevent sarcopenia,” she says.
But to ensure our bodies use it properly, protein should be one part of a balanced diet that includes carbohydrates, good quality fats (such as unsaturated fats including olive oil, avocados, nuts and oily fish), and vitamins and minerals, Murphy adds.
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