Women’s Nutrition at Forty

Estrogen is the most important hormone produced in a woman's body. It is excreted from the ovaries, and is responsible for the formation of primary and secondary genitalia, as well as regulation of the menstrual cycle. It also affects the brain, blood vessels and skin, and has a significant role in protecting women from heart disease, arteriosclerosis, osteoporosis, and joint diseases.

Around the age of forty, estrogen production begins to gradually decrease; as a result, women’s risk of breast cancer increases.  Studies have shown that 80% of breast cancers occur in women older than 40. Other factors can increase a woman’s risk, including consumption of foods high in fat and a lack of fruit and vegetables.

Women at this stage in their lives should be sure to maintain a healthy, balanced diet.   They should make sure to include all the proper nutrients, with an emphasis on fiber, found in fruits, vegetables, and whole grain breads and cereals.  They should eat three full meals a day, augmented with snacks, and try to avoid eating too many starches and sugars, which reduce the amount of estrogen in the body.  As well, they should try to get their protein from a limited number of low-fat sources, including fish, tuna, lean veal, and chicken breast.

 Stay away as much as possible about the harmful fats found in fast food, sweets and fried food, and focus on the beneficial fats found in olive oil, nuts, avocados, almonds, fish and flaxseed.

Make sure you eat legumes, especially soybeans and soy products; flaxseeds; sesame seeds; garlic and raw nuts and nut oils.  They contain a substance called phytoestrogen, which has the same effect as estrogen on a woman’s body.

 Eat lots of fruits and vegetables that are high in Vitamin C, like kiwis, citrus fruits, green peppers, tomatoes, melons, bananas, carrots, and corn.  Vitamin C helps to raise estrogen levels in the body, as well as to strengthen the immune system and protect against diseases.  Try to minimize your intake of caffeinated beverages, such as coffee, tea and soft drinks; they reduce the effectiveness of the body’s estrogen production and can contribute to osteoporosis.

The most important thing a woman over 40 can do to improve her health is to drink 6-8 glasses of water a day.  This helps remove toxins from the body, restore balance, and preserve the beauty and luster of the skin.

 After 40, all women need to pay special attention to their health.  It is essential that they embrace a  healthy lifestyle in order to enjoy a happy and healthy future.