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rate — the rate at which her body uses
energy (calories) to stay alive — decreas-
es as she ages. This slowdown is caused
by changes in body composition.
'After age 30, we lose muscle mass
each decade," says Julie Feldman, a regis-
tered dietician at Southfield-based
Providence Hospital. "Starting at age 40,
the average woman loses 6-8 percent of
her muscle mass per decade. This muscle
is replaced by fat."
"The problem arises because muscle
burns calories, even at rest, but fat does
not," explains Feldman. "That reduces
the number of calories a woman
requires. A 50-year-old woman can
expect to gain five pounds a year if she
takes in the same number of calories she
did at age 20.
"However, it is possible to reverse this
trend by watching what you eat and by
exercising. Eating a variety of foods, for
example, has always been a good recom-
mendation to follow in planning healthy
diets."
Vegetarian
Arline Rein of West Bloomfield has been
a vegetarian for 16 years, throughout her
perimenopausal and into her
menopausal years.
"Actually, I'm not a complete vegan
[eating plants only] because I do eat
dairy since I understand the importance
of calcium for my diet. My goal is to
avoid osteoporosis and, as a result, I do
believe I have improved my health and
the quality of my life."
Natural physiological changes that
occur with age alter food preferences and
nutritional requirements. For example,
aging is associated with changes in smell,
taste and texture preferences.
In addition, as women age, the small
intestine loses some of its ability to make
lactase, the enzyme that digests mild
sugar (lactose). Since the undigested lac-
tose sits in the intestines and ferments,
the result may be gas, bloating and
sometimes diarrhea after eating certain
dairy products.
When the digestive process slows
down, there is also a tendency for
increased constipation, especially with
diets low in fiber. Moreover, because the
stomach produces less acid, there is less
absorption of vitamins and minerals.
As women age, their appetites usually
decline but their nutritional needs do
not.
Health Links
There is mounting evidence that we
may have more control over serious ill-
ness than we realize. Many chronic dis-
eases that develop late in life, such as
osteoporosis, may have been influenced
by earlier poor habits such as insufficient
exercise and calcium intake. In fact, the
American Institute for Cancer Research
estimates that 60-70 percent of all can-
cers are related to lifestyle factors —
diet, exercise, weight and smoking.
"The simple act of eating five or more
servings of fruits and vegetables daily can
reduce cancer by 20 percent," says
Providence Hospital's Julie Feldman.
"Although science hasn't unraveled the
complex relationship between nutrition
and cancer, adopting a cancer-protective
lifestyle can only help. A good way to
start is by increasing your fiber intake."
The consensus is that good nutrition
in the later years still can lessen the
effects of certain diseases or improve the
quality of life of people who have such
diseases. They include osteoporosis, obe-
sity, high blood pressure, heart disease,
certain cancers and gastrointestinal prob-
lems.
The study of nutrition and its rela-
tionship to women over 50 is a relatively
new field, but as the life expectancy of
Americans grow, it is taking on great sig-
nificance. People are living 30 years
longer than they were 100 years ago.
By the year 2030, it is estimated that
the number of Americans over the age of
65 will be double what it is today.
Today, the average, healthy 50-year-
old woman can expect to live to be 80.
It's absurd to think that she would not
be productive during those years because
of poor nutrition. O
Healthier Eating
• Establish good eating patterns now
and stick with them. It's never too late.
• Focus on whole grains, green leafy veg-
etables, seafood and lean meats.
• Choose foods rich in vitamin D and
calcium to prevent bones from becom-
ing porous and brittle.
• Include 20-35 grams of fiber in your
daily diet to ensure your digestive system
stays healthy.
• Increase your intake of vitamins C, E
and beta-carotene to safeguard your
vision.
• Focus on foods high in vitamins B6,
B12, and folate as well as soluble fiber,
calcium and potassium to reduce your
risk of cardiovascular disease. Vitamins
B6, B12 and folate are also important
for alertness and your nervous system.
• Choose a diet low in fat, high in com-
plex carbohydrates and dietary fiber to
maintain your ideal body weight.
• Exercise to keep your appetite while
you strengthen your muscles.
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Skin Deep
HOME IMPROVEMENT
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California Closets
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FINANCE
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JARC
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PHOTOGRAPHY
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GIFTS
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Jewish.com Store
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2002
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