Good nutrients for women after age 40

After the age of 40, the female body decreased hormonal estrogen leading to problems such as osteoporosis, skin changes, sleep disorders, memory impairment. The metabolic speed also slowed up increasing the risk of weight gain and cardiovascular disease.

Dr. Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital in Ho Chi Minh City, said that this is an important stage for women to supplement nutrients.

Calcium and vitamin D protect strong bones: Calcium maintains bone density, while vitamin D enhances calcium absorption. Women should supplement 600-800 IU of vitamin D and at least 1,200 mg of calcium daily from milk, cheese, yogurt, salmon, almonds, green leafy vegetables …

Collagen maintains smooth skin: Aging reduces natural collagen, forming wrinkles, sagging skin. Supplementing collagen from food such as bone broth, salmon or functional foods to help skin firm, youthful.

Omega-3 is good for cardiovascular and brain: This is an essential fatty acid that reduces inflammation, enhances cardiovascular health, improves memory. Omega-3-rich food sources include salmon, mackerel, chia seeds, flax seeds, walnuts.

Fiber supports digestion and weight control: The digestive system decreases with age, causing constipation, digestive disorders. Women over 40 years of age should consume at least 25 g of fiber daily from whole grains, green vegetables, beans, fruits to maintain healthy digestive systems and effective weight control.

Protein maintains muscles and metabolism: After the age of 40, the body gradually lost muscle mass, reducing metabolic speed. Protein contributes to maintaining muscles, providing energy. Abundant protein sources include lean meat, fish, eggs, beans and milk.

Antioxidants slow aging: Antioxidants such as vitamin C, vitamin E can protect cells from the harmful effects of free radicals, slow down the aging process. They are abundant in oranges, strawberries, grapes, green tea, nuts.

Nutrients from herbal balancing female hormones and enhance health. Soy germ extract provides Isoflavone to support natural estrogen supplementation, reducing hot flashes, improving bone health. Curcumin in turmeric has anti -inflammatory effects, protecting the liver, supporting digestion. Meanwhile, green tea contains EGCG to help prevent oxidation, enhance metabolism. Regularly supplementing essences from nature such as lepidium meyenii contains amino acids, sterol, alkaloid and glufosinate to support the body to produce enough hormones, improve beauty and physiology.

From the age of 40 onwards, women often appear premenopausal signs such as sleep disorders, heating, mood and health change. Dr. Tien advises women to examine and monitor their health periodically for appropriate health care.