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Women in their 50s often experience menopause-related changes like declining oestrogen, bone density loss, slower metabolism, and higher risk of heart disease. Certain nutrient-rich foods can help manage these shifts, supporting bone health, hormonal balance, heart function, and overall energy, making diet a powerful ally during this stage of life.
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Leafy greens such as spinach are packed with calcium, vitamin K, and magnesium, they protect bone health and reduce osteoporosis risk.
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Fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, they support heart health, reduce inflammation, and help manage menopausal symptoms.
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Soy products contain phytoestrogens that mimic oestrogen, easing hot flashes and supporting bone and heart health.
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Greek yogurt is high in protein and calcium, it helps preserve muscle mass and strengthens bones.
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Berries such as blueberries and strawberries are loaded with antioxidants and fibre, they improve heart health and protect against age-related cognitive decline.
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Nuts offer healthy fats, vitamin E, and minerals that boost brain function, heart health, and skin elasticity.
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Whole grains such as oats, brown rice and quinoa provide fibre for digestive health, regulate blood sugar, and reduce cholesterol levels.
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