Persons of all ages should consume 20 to 30 grams of fiber daily. Avoid foods and drinks with processed sugar, as many of these products contain empty calories and promote weight gain. Avoid salt-cured and smoked foods such as sausages, smoked fish, ham, bacon, bologna, and hot dogs. These foods are high in sodium, which can lead to high blood pressure, a serious risk for aging women. Raising your activity level will help to avoid this weight gain.
Exercise becomes particularly important as a woman ages.
Regular exercise benefits the heart and bones, helps regulate weight, and can be a mood enhancer, creating a better sense of well-being. Women who are physically inactive are more likely to suffer from coronary heart disease, obesity, high blood pressure, diabetes, and osteoporosis. Sedentary women may also suffer from chronic back pain, insomnia, poor circulation, weak muscles, loss of bone mass, and depression. Weight-bearing exercises such as walking and running, as well as moderate weight training, help increase bone mass. In postmenopausal women, moderate exercise helps preserve bone mass in the spine and prevent fractures.