After the hysterectomy, menopause. Back to you.

3 changes you should make to your diet if you’re a woman over 50.

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We try to eat well. Try to stay active. But is that enough? Unfortunately, no. There are a few more things we need to take a look at as we age. If you’re struggling with your weight, I recommend you read this article next: Has menopause or my hysterectomy stopped me from losing weight? In the meantime, let’s chat about changes we can make for a healthier us this week.

A few years back at a routine gynecological appointment, blood work came back that I was “dangerously” low in Vitamin D. So low that my doctor picked up the phone and called me as soon as she read the results. You can bet that got my attention very quickly.

While on the phone with her, I asked how can that be? I live in Florida and am outside most days. She explained to me that many women after menopause – and in my case medical menopause after hysterectomy – may have a vitamin D deficiency.

Number one on our list is Vitamin D. Vitamin D plays a huge role in how we feel overall so this is an imporant change you should make to your diet if you’re a woman over 50.

Your blood work will determine how many IU’s daily you need to take of Vitamin D. For me, I was so low, they started me in 10,000 IU D3 until my levels came up. Now I am on 5,000 IU daily.

Vitamin D can help or prevent the following:

  • Osteoporosis
  • Cancer
  • Diabetes
  • High Blood Pressure
  • Depression
  • Obesity

Protein is number two on the list of three changes you need to make to your diet over 50. Why protein? As we age, especially women, we simply do not move as much as we did when we were younger. Add in lack of muscle strength training and you have a recipe for sarcopenia which is simply loss of muscle mass.

For many of us, we get our protein from the meat we eat – think chicken, pork, beef. Not sure about you but another thing that has changed for me as I’ve gotten order is I simply do not like the taste of pork or beef. Luckily I can tolerate chicken, turkey and fish. Not a meat eater? No worries. A few smart choices daily to include eggs, beans, nuts, seeds, or dairy will ensure you consume enough protein.

Also get up and get moving along with strength training. My senior fitness class is PACKED and every single one of my clients say without the strength training in my classes, they would have a difficult time doing many things daily. I do offer virtual training both one on one or one to group. Simply email me at so we can schedule a time to chat.

Finally the third thing to do is include Vitamin B12 in your daily diet. Aging isn’t for the weak that’s for sure. As we women age, we may not be absorbing enough nutrients from their food including B12.

B12 is not only essential for maintaining healthy red blood cells but also for brain function. What are the best sources of Vitamin B12? Think lean meats, eggs, milk and fish. Make sure you choose whole foods for your meals and steer away from processed. You may also want to check with your doctor to determine if you may need a Vitamin B12 supplement. I take one daily and it has made a difference in how I feel.

That’s it. Three simple changes that you should make to your diet if you’re a woman over 50 that may have you feeling better in a few days.