Celebrity nutritionist Rujuta Diwekar has outlined a four-part wellness framework targeted at women aged 44 to 60, emphasizing yoga inversions, dietary diversity, and waist-to-hip ratio management to navigate metabolic shifts, NDTV reported. As women enter their 40s and 50s, hormonal shifts, changes in muscle strength, and metabolism alterations can make maintaining a healthy weight more challenging.
Research on aging points toward two critical phases around the ages of 44 and 60, prompting the nutritionist to share a series of Instagram videos with tips divided into two clips.
Yoga Inversions and Dietary Diversity
Diwekar recommended practicing yoga asanas, specifically inversions such as Shirshasana, Sarvangasana, and Halasana, noting that these poses can help improve posture and strengthen the core, back, hips, and shoulders. She advised that these poses should be practiced under expert guidance as they may not suit everyone. To enhance dietary diversity instead of unnecessarily cutting out food groups, the expert suggested including root vegetables like suran, arbi, and ratalu at least once a week, and millets such as ragi, bajra, rajgira, and jowar once a week for micronutrients including iron. She also recommended eating a handful of peanuts daily for their B6, amino acid, and fiber content.
Waist-to-Hip Ratio and Four-Year Timeline
Rather than worrying only about the numbers on the weighing scale or losing weight, Diwekar suggested keeping an eight-inch difference between waist and hip measurements while keeping the waist measurement below 36 inches. Excess fat around the midsection links to a higher risk of health concerns like high blood pressure, diabetes, and cardiorespiratory problems. Finally, the nutritionist recommended giving oneself a four-year timeline to build a healthy routine, stating that quick results cannot be expected from a few days of dieting and exercise.
