March 2016 www.womanthismonth.com 42 FEATURE | health & fitness This month, we celebrate women who have been there, done that. We not only give you some practical pointers on how to take care of yourself better, but also speak to two women who will inspire you to take life by the horns and hug it tight. NURTURE WITH NUTRITION Clinical dietician at Bahrain Specialist Hospital, Danah Quintana, says: “The majority of your food choices should be packed with vitamins, minerals, fibre and other nutrients. Older adults need fewer calories than others. Making smart food choices can help you stay healthy, manage your weight and be physically active.” The key, Danah says, is to focus on variety and make your calories count. A multivitamin tailored for your age group will fill any gaps in your nutrition, she adds. Enjoy polyunsaturated and monounsaturated fats, and stay low on saturated fats, trans fats and cholesterol, to help reduce the risk of heart disease. A sedentary lifestyle needs 1,600 calories per day. Moderately active and very active women need 1,800 and 2,000 calories respectively per day. This is also the age where perimenopause or menopause strike, and food can help alleviate its effects. Small changes in your diet can help prevent menopausal weight gain. “Menopausal women should watch their sodium intake and remember that caffeine and spicy foods can trigger hot flashes,” advises Danah. Healthy, whole foods like fruits, berries, dark leafy greens, salmon, whole grains, yogurt and water help your body to deal better with menopause. LOOKING GREAT Dermatologist Dr Bhartendu Mehta, of the American Mission Hospital, has come up with some simple, effective ways to slow down skin aging. “Protection from the sun forms the foundation of every anti-aging skin-care plan,” he says. “There is evidence that the sun causes photo-aging — premature ageing of skin.” He maintains that sunscreen and moisturiser form your most effective anti-aging arsenal. “Using these every day can make a noticeable difference. Select a broad-spectrum, waterresistant sunscreen, SPF 30 or more. Be sure to Fifty (plus) and Fabulous When a woman has walked this Earth for over half a century, she is a fountainhead of wisdom, experience and faith, but sometimes needs little reminders on how to stay stupendous. Behnaz Sanjana sets out to do just that. The majority of your food choices should be packed with vitamins, minerals, fibre and other nutrients
RkJQdWJsaXNoZXIy Mjk0MTkxMQ==