Online in advertisers 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. 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