growing old is mandatory. Growing up is optional, but as we get older, our
bodies have different nutritional requirements and this is particularly
important for women.
Lucy Jones is a dietitian at Whittington Hospital in North London and is
also a spokesperson for the British Dietetic Association.
their 30s and 40s often juggle stressful jobs, financial pressures and family
life. As such, good nutrition isn’t always a priority, but it could help you
face these everyday pressures with ease.
lifestyle behaviours, such as excess alcohol or smoking, can alter your
nutrient requirements, increasing your need for vitamins," says Lucy Jones
"Try to eat more fruits, vegetables, nuts and seeds and look at changing
choices can also affect fertility, so if you are looking to conceive, Lucy
suggests combining the above foods with wholegrains and quality cuts of meat and
fish. "This could help ensure an adequate intake of folic acid, vitamin C,
B12, iron and zinc – all important for fertility," she says.
also wish to consider a conception multivitamin. Healthspan’s PregnaPure
Conception for Women is one of three expertly formulated products which provide the
nutritional support your new family needs for the purest start in life.
women go through the menopause between the ages of 45 and 55. The menopause can
coincide with the start of a rapid decline in bone mass, which could increase
the risk of osteoporosis. "Calcium-enriched soy products, or consuming
lots of dairy, could help slow the rate of bone loss, as can consuming adequate
vitamin D, doing weight bearing exercise and being a healthy body weight,"
of oestrogen at menopause could also increase the risk of heart disease.
"There are many elements to this such as cholesterol control, blood
pressure, body weight and regular exercise," says Lucy.
salt, saturated fat and avoid excess calories. Diets high in magnesium
(spinach, nuts, and wholegrains), potassium (bananas, oranges, potatoes) and
calcium (dairy or alternatives, sardines with bones or dark green vegetables)
could help regulate blood pressure. If you think your diet might be lacking in
these kinds of foods, a magnesium supplement will
To keep cholesterol
levels under control, aim for 50g soy protein, 30g (one handful) of nuts and 2g
plant sterols daily as well as increasing intake of soluble fibre through oats,
wholegrains and beans or pulses.
Menopause can bring with it symptoms that may disrupt a woman’s quality of
life, but natural remedies are widely available. Black
Cohosh is a herbal medicine traditionally used to help relieve female hormone
imbalances, such as menopausal hot flushes, night sweats, mood swings,
irritability and restlessness.
survey by our beauty arm, Nurture skincare, shows that
1 in 5 respondents aged 45-50 experience skin problems due to the menopause. Nurture
Skincare’s Replenish range is specifically designed for dealing with this problem. Their Replenish Collagen Boosting Serum contains phytoestrogens from
soy bean extract, to nourish skin and provide a moisture boost.
As we get
older, our energy needs decrease due to loss of muscle mass and probably being
less physically active. However, your need for vitamins and minerals can
increase. This is due to changes in your gut making you less able to absorb
vitamins, particularly B12 and folate, found in meat, fish, wholegrains and
vegetables, are important for your heart, mood and cognitive decline,"
says Lucy. "Essential fatty acids from oily fish are also vital for your
eyes, heart and brain."
maintain good bone health, consider taking 10mcg of vitamin D daily. Eating
three portions of calcium-rich foods could also help.
to eat a variety of foods throughout the week to maximise nutrient
intake," advises Lucy. "Make the most of frozen or tinned food if
accessibility to fresh foods is a problem, and aim to consume three different
meals a day with plenty of fruits and vegetables."
Our nutritional needs are often in need of an update. By knowing how you
can assist your body as it ages, your health at seventy-five can be just as
spectacular as your health at twenty-five.