Diet: What is the Good We Should Do? Women 45-64

"You shall walk in all the ways the Lord your God has commanded you, that you may live and it may be well with you, and that you may prolong your days in the land which you shall possess." 
(Deuteronomy 5:33, NKJV). ​

Hello Sisters! Our focus Scripture for this week is from the Old Testament book of Deuteronomy, written by Moses as part of the preparation for the Israelites to enter the promised land. It is what Moses says to the people after reading the commandments of God in their hearing. In it, he encourages them to follow the commandments of God so they may experience a blessed, long, and prosperous life for themselves and their offspring in the promised land. It emphasizes the important role of obedience to truth in an experience of the abundant life. 
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We can relate the underlying principle of this Scripture to our physical health, knowing that if we obey the laws of good nutrition for our life stage we can safeguard our health and that of our offspring. This week we will continue to grow in an understanding of the good we should do, with respect to diet, as we age. This week we focus on the life stage: 45-64.

Folates & Folic Acid
“Folate is a general term to describe many different types of vitamin B9.” (Folic Acid). These occur naturally in a wide variety of foods such as, “vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains (Table 2) [4,12]. Spinach, liver, asparagus, and brussels sprouts are among the foods with the highest folate levels.” (Folate).
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“Folic acid is a B vitamin. Our bodies use it to make new cells. Think about the skin, hair, and nails. These – and other parts of the body – make new cells each day. Folic acid is the synthetic (that is, not generally occurring naturally) form of folate that is used in supplements and in fortified foods such as rice, pasta, bread, and some breakfast cereals.”  In our reproductive years we should be sure to include 400 micrograms of this vitamin per day in our diets for the purposes of generating new cells. Additionally, following this recommendation has been linked to reductions in major birth defects such as (anencephaly) and spine (spina bifida). 

Iron
Iron is important for building healthy blood cells, making connective tissue and certain hormones in your body. It is recommended that we have 18 mg (milligrams) per day. We can get our daily allotment of iron through a combination of natural food intake, fortified foods (the nutrients are added to foods in which they do not naturally occur) and dietary supplements. 

For natural food intake, we should include both plant and animal sources such as legumes, nuts, dried fruits and leafy greens, lean meat, seafood and poultry. “Your body absorbs iron from plant sources better when you eat it with meat, poultry, seafood, and foods that contain vitamin C, such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli.” For fortified foods, we should read the labels to identify cereals and breads with iron added. For dietary supplements, we should look out for terms like “ferrous sulfate, ferrous gluconate, ferric citrate, or ferric sulfate,’ ensuring that we take the proper dosage for our daily allotment. (Iron).

Magnesium
In our 40’s it is important to ensure that we get enough magnesium, as it is necessary for “many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.” It is recommended that we have 310  - 320 mg (milligrams) per day. If pregnant, the recommendation is 350 - 360 mg (milligrams) per day. 

For natural food intake, we should include whole grains, nuts, seeds, legumes, leafy greens, milk and yogurt in our diets. For fortified foods, we should read the labels to identify cereals and breads with magnesium added. For dietary supplements, we should consider the more easily absorbable forms: “magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride”. (Magnesium).

In our 50’s we should be keen about our heart, eye and skin health. For our hearts we should eat plenty of fruits and vegetables, use less salt and avoid fatty foods. For our eyes we should eat foods rich in lutein, a nutrient found in leafy greens and eggs, because it is connected with reducing damage to the macular (the part of the eye responsible for seeing images clearly, and helping to prevent blindness). (Diet and Nutrition: adding powerful antioxidants to your diet can improve your eye health). A diet including broccoli, kale spinach, yellow peppers, squash, or lutein supplements have also been shown to improve eye health. For our skin eating yellow and green vegetables or a collagen supplement have been shown to be beneficial in reducing sagging skin and other signs of aging.
https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging

B12
In our 50s B12 is essential as a nutrient that keeps the nerves and blood cells healthy and supports the production of DNA. It is also essential for the prevention of anemia, which can cause us to experience fatigue. It is recommended that we get 2.4mcg (micrograms) per day. For natural food intake, we should include these best sources of B12: beef, liver and clams. For  fortified foods, we should read the labels to identify cereals and breads with B12 added. For dietary supplements, we should examine the labels of multivitamins and B12 vitamins to ensure that we are getting the daily allotment. (Vitamin B12).

Vitamin D and Calcium
Vitamin D and calcium work together to support the development and maintenance of strong bones, as vitamin D allows the body to absorb the bone building calcium from foods and supplements. In the absence of this vitamin we can develop a brittle bone disease called osteomalacia and osteoporosis . Vitamin D is also essential for muscle movement and fighting off dangerous bacteria and viruses. It is recommended that we intake 15 mcg (micrograms) a day. For natural intake, we should consume fatty fishes, such as salmon, tuna and mackerel. For fortified sources, we should read the labels to identify dairy products and cereals with vitamin D added. For dietary supplements, we should examine the labels of multivitamins and D vitamins to ensure that we are getting the daily allotment.   (Vitamin D). 
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Natural Foods to Ward of Pain
In our 6o’s we are likely to experience pain due to inflammation. The AARP recommends eating the following foods to reduce it: red grapes, ginger, soy, turmeric, cherries, coffee/caffeine and fish. Learn more about how these foods work to reduce inflammation and try out the recipes they’ve included here!

TRY
Review the recommendations for your age group. Reflect and act:

1. Which of the recommended foods are you already eating? Based on your response, which nutrients do they provide you with?
2. Which of the recommended foods are you not eating? Based on your response, which nutrients does your diet need?
3. Make a list of some of the natural, fortified and dietary supplement sources for the nutrients you need.
4. Include the natural and fortified sources on your grocery list and in your regular meal planning.
5. Consult with your medical and or related health professional about how you may use dietary supplements to ensure you’re getting what you need.
   
   

TRY WITH YOUR GIRL
Your girls (7-12) will likely follow in your footsteps, so as you develop a developmentally appropriate plan for your life, sit with your daughter to do the same for her. Your whole family will benefit! As you do, emphasize that food is a gift from God we get to enjoy and use to build strong and healthy bodies. Not sure what your girls may need? Checkout the resource below, created with insights provided by www.girlshealth.gov.