Fit and Fabulous

Nutrition in Your Best Years

by Michelle Gorman

Ask a woman in her 30s and she'll probably say that these are the best years of her life. Now, ask women in their 40s or 50s and, perhaps surprisingly, they may answer in the very same way. But the true measure of which decade of a woman's life is the "best" can be linked to her good nutrition, her overall attitude about wellness and her physical activity. Each decade of a woman's life can be the best-if health and wellness remain a priority.

As a registered dietitian, I visit with women every day in their 30s, 40s and 50s and hear firsthand their thoughts about age, health concerns and how they want to do the right thing as it relates to their bodies and their well-being. As women, most of us have the best intentions in this area, however, we may need additional information and new tools to get us started on a lifelong path to good health.

The Thirsty 30s

No, I'm not talking about drinking buckets of water when you're 30-something when I refer to this age group as "thirsty" (although whatever your age, drinking plenty of water is always a good idea). What I mean is that, at this age, women tend to thirst for more-more knowledge, more healthy benefits and more activities.

Nutritionally speaking, women in their 30s-a key reproductive age-should make folate a priority in their diets. Folate is a source of critical B-vitamins for supporting healthy pregnancy and helping the body generate new cells. It can be found in delicious foods such as orange juice, chickpeas, broccoli and asparagus. A majority of women members in this age group access health care relating to pregnancy and perinatal issues. For your sake, listen to your mother and eat your folates.

Women in their 30s should also think, live and breathe calcium. Surprised? You shouldn't be. Although we hear a lot about issues of bone mass and osteoporosis in older women, you need to be thinking about your calcium intake much sooner than that. Think of your bone mass as a bank account that needs regular deposits of calcium and exercise to ensure strong bones later in life. Aim for "depositing" at least 1,000 mg per day to your bone mass account with low-fat dairy products, with supplements or with a combination of both.

Strength training also plays an important role in your 30s. Loss of muscle mass begins around age 30 and continues throughout life. Bone loss usually speeds up in midlife and then really picks up after menopause. Incorporating some type of weight training and strength exercises two to three times a week will lead to improved wellness.

The Fit 40s

If you're in your 40s, you may be asking yourself, "Whatever happened to the body I had just a few short years ago?" In the 40s, women's bodies change significantly. What was once some extra fat that was easy to tone and lose is now stubbornly attached to areas you never thought would be affected, such as your ankles, fingers or underarms. This is a hectic time of life as we juggle kids and careers while trying to squeeze in time to keep fit and healthy.

Fiber in your diet will help decrease bloating while at the same time making you feel full. It may also decrease your cholesterol and your risk of colon cancer. You don't have to wrinkle your nose at what you may feel is a bland addition to your diet. You can find good sources of fiber in foods such as raspberries, pears, green beans, broccoli and whole wheat bread. Another nutritious addition to your diet I know you will love is chocolate. Dark chocolate (rather than milk chocolate) is a food that is high in phytonutrients and antioxidants that slow the aging process. That's good news to 40-somethings, right? Other foods that contain these beneficial antioxidants are green tea and blueberries. In your Fit 40s, you'll also need iron, which builds new cells, proteins and hormones. Good sources of iron can be found in lean beef, skinless poultry and fortified cereals.

Womens' metabolism also starts to slow down in the 40s, so increasing physical activity to approximately 30 minutes per day is a great way to stay fit. Focus on cardiovascular activity to get your heart pumping, and participate in that activity five days each week. Remember, you're doing this for you!

One of the startling results we learned from Arizona HealthPulse(SM), BCBSAZ's statewide survey of Arizonans' health and lifestyles, was that many women in their 40s and older neglect important preventive health and wellness screenings to detect potential health problems. These include mammograms, PAP smears and self- or professionally administered breast exams. In fact, nearly half of the women surveyed indicated they had not had a mammogram in the past 12 months. Do yourself a favor and make appointments for these simple yet extremely important screenings.

The Feisty 50s

I like the word "feisty" to describe women in their 50s. This is the time of our lives when it all seems to come together. The children may be grown and out of the house, our careers are pretty much on track and we're finally at peace with our bodies and our lives-for the most part! The 50s can be a vibrant and thriving period if we continue to pay attention to our health and wellness.

Take, for example, your eating habits. In your 50s, you want to continue your intake of the important nutrients mentioned earlier, such as fiber, calcium, antioxidants and folates. What you don't want more of in your diet is iron. In fact, your iron needs to decrease from 18 mg/day to 8 mg/day after the age of 50. As women stop menstruating, the body stops losing the large amounts of iron it did in earlier years.

And, don't think that just because you feel fine, you should skip those all-important health screenings. Many of the health claims for women in their 50s fall into two primary categories: breast cancer and health issues related to the back and joints. Mammograms aren't the most pleasant experience, but they can be life-savers. What's a little discomfort to get a clean bill of health down the road?

Also, as we age, so do our joints. While I still recommend a comprehensive workout schedule that keeps you physically active, there's no shame in going a little easier on yourself and those joints. Lower impact, Zen-like exercises are a great addition to your routine in the 50s. T'ai Chi is a series of graceful, slow motion movements designed to harmonize the circulation around the body. Yoga also is an excellent muscle toner and helps to increase the flexibility for your 50-year-old body. Both exercises blend relaxation and stress reduction-something we women deserve in our "feisty" years.

Stay Healthy for Life

As a registered dietitian, I'm adamant about eating right. By combining a healthy diet with exercise that you actually enjoy, you are treating yourself and your body like the priceless gifts they really are.

Finding more information is right at your fingertips. Even if BCBSAZ is not your health insurance company, you can log on to the company's HealthyBlue site and register as a guest to access some great health and wellness tips and tools. Always check with your physician regarding any exercise or diet regimen. She or he can offer valuable information to help you find a healthy lifestyle combination that works best for you and your body.

You're only 30, 40 and 50 once in your life. Give it all you've got!

Michelle Gorman is a registered dietitian (R.D.) and is the coordinator for Blue Cross Blue Shield of Arizona's HealthyBlue program, a suite of health and wellness tools and services including personal health coaching and, online healthy living tips, along with disease care management and other information.