What are the risks of a sedentary job and processed food diet?

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I understand your concern and will try to help you with it.

Yes, ultra-processed food lacks most nutrients due to its processing. They are typically full of salt and refined sugar, both of which can negatively impact our health. High salt intake can lead to lower bone density, and refined sugar can contribute to unnecessary weight gain, especially considering your sedentary lifestyle.

Here are a few guidelines that may help:

1. Increase the consumption of fresh fruits and vegetables - These powerhouse foods are packed with fiber, vitamins, minerals, and antioxidants, and they can contribute to improving gut health.

2. Add low-fat dairy to your diet - Milk, yogurt, and cheese offer important vitamins and minerals, including calcium, phosphorus, potassium, magnesium, and vitamins D and K, which are essential for bone health.

Tip: Snack on low-fat yogurt with granola or fruit, or enjoy cheese and nuts as a tasty afternoon treat.

3. Incorporate whole grains into your diet - Whole grains have been linked to various health benefits, including a reduced risk of cancer, heart disease, and osteoporosis. Tip: Boost your whole grain intake with simple swaps. Use whole grain atta and switch sandwich bread from white to whole grain. Try brown rice or quinoa as a side instead of white rice.

4. Understand that all fats are not created equal - Healthy fats play a crucial role in everyone's diet, especially for women during menopause. Foods like fatty fish, flax seeds, chia seeds, and avocados can help your body absorb nutrients.

Tip: Get your fill of healthy fats by sprinkling chia seeds in a smoothie, topping a sandwich with avocado, or incorporating fish into your diet twice a week.

5. Prioritize quality protein - Protein is essential for boosting muscle mass and bone strength, particularly important during menopause. Research suggests that older adults may need more protein than the currently recommended amount for adults over 18. The best sources of healthy protein include beans and legumes, wild salmon, eggs, and Greek yogurt.

Consult your doctor about the right amount of protein for you, as excessive intake can affect your health. Prepare meals and snacks in advance to ensure convenient access to healthy food that's easy to grab on the go.

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Our goal is to prioritize your health and help you according to your preferences and needs.