As a mother, your nutritional needs change as you age. What worked for you in your 20s and 30s may not be what your body needs in your 40s, 50s, and beyond. Here’s a guide to help you identify what supplements and nutrition you should focus on in each decade of life.
For mothers in their 20s and 30s, it’s important to create a strong foundation of good health habits. This includes maintaining a healthy diet, staying active, and getting enough rest. Taking a high-quality multivitamin that contains essential nutrients such as iron, folic acid, and calcium is also recommended. If you’re pregnant or trying to conceive, you may also want to consider taking a prenatal vitamin.
In terms of nutrition, it is essential to consume a well-rounded diet. For example, you can incorporate berries and oranges for fruits, spinach and kale for vegetables, chicken and turkey for lean protein, whole grains like quinoa and brown rice and healthy fats like avocado and nuts. Calcium and vitamin D are important for promoting strong bones and can be found in dairy or non-dairy sources, such as milk, cheese, and plant-based milks. Meanwhile, iron-rich foods such as red meat, poultry, beans, and leafy greens are important especially for women who are menstruating or pregnant.
As you transition into perimenopause and menopause in your 40s and 50s, your body goes through significant hormonal changes that can affect your health in various ways. To support your overall health during this time, it’s important to focus on nutrients that can help promote hormonal balance and bone health. Calcium, vitamin D, and magnesium are all important for keeping your bones strong, while black cohosh and red clover can help with hot flashes and other menopausal symptoms.
Regarding nutrition, it’s best to focus on a diet that incorporates whole foods, such as plenty of fruits like bananas, berries, and apples, vegetables like broccoli, bell peppers, and sweet potatoes, whole grains like quinoa, brown rice, and whole wheat bread are great sources of fiber and nutrients. For calcium, include dairy products like low-fat yogurt and cheese, as well as leafy greens like kale and collard greens. It’s also necessary to consume omega-3 fatty acids for heart and brain health, which can be found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and chia seeds. If you don’t eat fish, consider taking a fish oil supplement or flaxseed oil.
As you enter your 60s and beyond, your body’s ability to absorb nutrients from food decreases. While a nutrient-dense diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats is important, taking supplements of essential nutrients like vitamin B12 and omega-3 fatty acids becomes vital to fill any nutritional gaps in your diet. Foods like salmon and beef are rich in vitamin B12, while low-fat cheese and fortified cereals are calcium-rich. Probiotic-rich foods like yogurt and kefir, and antioxidant-rich fruits and vegetables like blueberries and spinach can also support your overall health.
Omega-3 fatty acids remain essential for heart and brain health, while vitamin B12 is critical for maintaining healthy nerve function. Calcium and vitamin D remain important for bone health, and probiotics can help support digestive health.
As mothers, we often prioritize our children’s health and well-being above our own. However, it’s important to remember that taking care of ourselves is just as crucial for our families’ overall health. By incorporating the right supplements and nutrients into our diets and listening to our bodies’ changing needs, we can stay strong and healthy for ourselves and our loved ones. So, this Mother’s Day, remember to take care of yourself too.
