Women over 40: Age does not have to condition you, but it is necessary to make some adaptations in your diet over the years.
When you reach 40 years of age, the body goes through a series of changes, so you need to adapt your diet to get the necessary nutrients, but also to adapt to your habits and lifestyle.
The ideal is to always maintain a healthy life, but, indeed, after 40 years it is not only more difficult to lose weight but also some health problems start to be brought under control.
To accompany the natural changes that your body will go through in a more controlled way, you can include these simple changes in your diet.
Increase Your Calcium Intake
Because estrogen production decreases in your 40s, your bones will have a harder time absorbing calcium from food. As a result, the risk of suffering from osteoporosis and fractures that can lead to sequelae in the future increases.
Ideally, you should be consuming around 1000 milligrams of calcium per day, and foods that can provide it are:
Cheeses.
They contain between 470 and 850 milligrams of calcium in a 100-gram piece (depending on the type of cheese).
Almonds
They provide 250 milligrams per 100 grams. Control the amount as they are high in carbohydrates and fat.
Yoghurt.
100 grams of yogurt provides between 127 and 180 milligrams of calcium. Choose the one that does not contain sweeteners.
Also Read: Keto-Friendly Fruits To Eat On A Keto Diet
As we grow up muscle mass decreases, therefore when you reach 40 years old you need to increase your protein intake. This means that you can unwittingly lose weight, leaving room for more fat to accumulate.
ideally, add about 30 grams of protein to each meal. The best options are:
Soy.
Contains 37 grams of protein in 100 grams of soy. You can also try tofu or milk.
Pumpkin seeds.
hey, provide 30 grams of protein per 100 grams.
Chicken.
Contains 30 grams of protein per 100 grams of lean skinless chicken. The best way to consume it is in preparations with vegetables and with as little fat as possible.
Reduce Your Sodium Intake
The most common problem you’ll notice in your 40s (or during menopause in women) is swelling. To reduce its frequency and severity, a good idea is to consume little sodium.
To achieve this, it is enough to reduce the consumption of salt. If you have limited its use when cooking but the inflammation persists, check the Nutrition Facts labels on the products you usually consume to check how much sodium is provided by that product.
The vast majority of foods contain sodium among their ingredients, so you should look for healthier options or cut back on servings..
Add More Antioxidants To Your Diet
You’ve probably heard a lot about the benefits of antioxidants in your body. When you turn 40, you will start to experience aging-related issues, such as your skin or joints.
To minimize potential complications, including the following foods in your diet: peppers, blackberries, broccoli, strawberries, green tea, and dark chocolate.
Watch Your Vitamin B12 Intake
Vitamin B12 regulates nervous problems and the production of blood cells that will start to occur when you reach the age of 40.
An adult needs about 2.4 micrograms of this vitamin per day, and you can get it from dairy products, fish, and eggs.
Other changes
To lead a healthy lifestyle, in addition to maintaining a balanced diet, you must improve your habits so that the efforts made in your diet are rewarded.
Therefore, modify your exercise program to adapt to the new characteristics of your body. If you start to have joint problems, choose milder or lower impact exercises.
Get regular physical activity and keep moving as much as you can. It’s enough with short walks, you can enjoy it even when you go or come back from work or when you take your pet for a walk.
Try to avoid stressful situations or minimize their consequences by engaging in relaxing activities such as swimming, yoga, or meditation.
I requested a medical check-up every six months. Until now, one per year was surely enough, but when you reach four decades, you must do it more regularly to control the possible appearance of diseases.
