Mindful Nutrition: As Black Woman, What Are My Nutritional Requirements After 40?

Somewhere in our mid-30s, our bodies begin to go through a big set of changes;  your hormones change and our metabolism shifts. These changes are subtle at first; we begin to experience weight gain, loss of lean muscle mass, bone density can decrease, we might sleep less, and strange things begin happening in our menstrual cycles. The list goes on. 

Then, around 40 our bodies start to enter perimenopause, and while this usually begins in your forties, it can begin as early as your mid-30s. Cellular level changes cause you to store more fat and the ability to burn fat diminishes in return. Your estrogen begins to decline as our bodies begin to transition to menopause, somewhat erratically, and it keeps decreasing (along with progesterone).  

So, is it over after 40? Has your body simply betrayed you? Are you doomed to hold unwanted body fat unless you continually diet, cleanse, and deprive yourself? The answer is no. You can become, or continue to be healthy in a way that works for you. No diets, cleanses or deprivation needed. 

By our mid-30’s, (and certainly after 40), we simply have to recognize that our nutritional requirements change.  Our bodies require different macronutrient compositions –– our protein (meat, fish, dairy, beans, and legumes ), carbohydrate (whole grains), and fat (like olive oil) intake has to match our evolving needs; the same goes for our  micronutrients –– that is, our vitamin and mineral intake.  

While it may sound complex, it’s actually not. It comes down to: 

1. Get and eat enough protein; 
2. Balance fat in your caloric intake;
3. Get adequate fiber; 
4. Eat the right carbohydrates;
5. Take stock your vitamin and mineral requirements;
6. Drinking enough water;
7. Be willing to break up with certain foods;
8. And make small, conscious decisions that help  develop healthier, more appropriate eating habits. 

I want to make it very clear that you shouldn’t focus on any  single macro or micronutrient (I’m looking at you carbohydrates); remember, your body needs all of them, in a balanced fashion; that’s what holistic means. 

It’s important to focus on eating foods that nourish your body, rather than harm it. So, put aside the ideas that you have to deprive yourself of certain marco and micronutrients because, in fact, doing so may  actually be contributing to your health issues.

Read my in-depth analysis of macronutrients here: https://practicedirty.substack.com/p/black-womens-nutrition-after-40

Read my in-depth explanation of micronutrients (vitamins and minerals) here: 

https://open.substack.com/pub/practicedirty/p/black-women-vitamins-minerals-supplements

Find out more about my work at https://macalarose.com.