Reviewed Diettian Karen Ansel, Ms, Rdn
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The main points
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After 50 years, women experience many physical and hormonal changes.
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They may experience heat flashes, difficulty sleep and a feeling of stress.
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These sleep habits can help them get rid of stress, sleep better and have more energy.
50 -ies is an incredible phase. You are smarter, more self -confident and non -political. But let’s be honest. Our body and mind do not work exactly as they did 20. From the fluctuating hormones to the occasional sip of bones and sore joints, it is clear that self -care must be the most important place. And what a better time to give yourself TLC than right before bed? After all, your evening routine can determine the ton of quality sleep, mental clarity and healthier tomorrow.
To start you, we have contacted registered nutritionists for simple but effective ways over 50 years of age can optimize our nights. These are not complex rituals or time -consuming work. They are only six practical, usual habits that will help you overthrow the day while doing something good for your body and mind.
1. Sip without alcohol “mocktail”
If you enjoy an alcohol drink in the evening, consider changing it without a bustle or a glass of wine without alcohol or beer. “Most women over 50 complain of insomnia and sleep disorders due to perimenopause and menopause,” says Melissa Azzar, RDN, LD. “Symptoms such as hot flashes and sweating at night can maintain women, and other hormone imbalances can make it difficult to sleep all night.”
That is why she recommends that women over 50 cut alcohol before bed. “Although you may feel that it helps you fall asleep faster, it causes a more interrupted, less quiet sleep,” she says. Studies agree to associate more alcohol consumption with shorter, less restored sleep and even snoring.
2. Eat a snack rich in protein
After 50 women loses muscle mass due to hormonal shifts, specifically [due to] Estrogen levels have decreased during menopause, which affects bone density and muscle strength, ”says Jamie Lee McCintyre, MS, RDN.[has been shown to] Maintain muscle restoration and synthesis overnight, especially when they are paired with resistance exercise. “For example, one study found that men who ate protein after a workout in the evening had a higher muscle development and restoration percentage than those who did evening exercise without consuming protein.
3. Clean your teeth
Now that you have a snack, it is time to brush those teeth – even if you are tired and you can’t motivate! Brushes before bed is important to everyone. But it becomes even more critical when you get to your 50s, when your oral health becomes increasingly related to your overall health with aging. Problems such as dry mouth, tooth loss, cavity, gum disease and oral cancer are more common in the elderly and can affect more than just teeth. They can also cause problems such as poor nutrition and lower quality of life and can even worsen diseases such as heart disease or diabetes. Also, when your teeth are in good shape, eating healthy foods like fruits and vegetables is easier and more enjoyable!
4. Put a glass of water at your bed
A simple glass of water at your bed can be one of the most underestimated habits for women over 50 years of age. “Even if you are not tempted at night, night sweat can upset you during sleep, so you are likely to wake up a little dehydration,” explains Frances Largem-Roth, RDN. “Having water there next to you, help you jump on hydration during the day, which helps you feel best.” And if heat flashes are a problem, according to the National Institutes of Health, sipping cold water can help cool things before you hit the hay.
5. Take magnesium glycine
Magnesium plays a crucial role in muscle relaxation, maintaining a healthy nervous system and regulating sleep. However, as we grow older, we cannot absorb this mineral as efficiently as we were younger. And most of us do not consume enough magnesium to meet our needs. Enter magnesium glycine. This highly absorbed magnesium shape is easily overwhelmed by the body to have a calmer sleep and general relaxation at the end of the day.
In addition to sleep, this additive can help maintain strong bones as magnesium is essential for calcium absorption and bone mineralization. In order to reduce the risk of osteoporosis and maintain overall mobility, bone health is becoming increasingly important after 50 years. Studies show that higher magnesium consumption is associated with a better bone density in the hip and femoral neck, which are the main areas of mobility and strength.
6. Practice diaphragmatic breathing
Diaphragmatic breathing or deep abdominal breathing is an easy way to calm your body and mind. “This slow, intentional breathing – through the nose, deeply expanding the stomach, then slowly exhaling – can soothe the nervous system and stimulates better sleep,” says Brittany Scanniello, RDN.
It can also support your long -term heart health. How is it? Stress is associated with an increased risk of heart disease, which is the main cause of the death of older women. Promising studies have shown that diaphragmatic breathing can reduce stress levels by improving blood pressure and respiratory rate and lowering stress hormone cortisol. While more research is needed, it can be a mild, inexpensive way to facilitate stress before starting to get on.
Our expert is taking
Your night habits can be an important way to prioritize your priority and maintain your body during changes that occur in 50 years. Whether you have recently been 50 years old or have already passed this stage, nutritionists recommend the maximum use of your evenings by changing alcohol to use alcohol by eating protein -rich snacks and stay hydrated. They also recommend taking a magnesium glycine supplement and performing some deep breathing exercises to help you stop and prepare for the restoration of sleep. And remember to brush those teeth! As you grow older, your dental health affects several aspects of your overall health.
Remember that minor changes can lead to high results over time. By choosing to nurture your body and mind in these practical ways, you set the foundation for healthier days and calmer nights.
Read the original article about Eatingwell