Health

8 Important Diet Changes Women Should Make After 40 to Stay in Shape


Our body goes through a lot of changes as we age.

The metabolism slows down, so the process of losing weight and keeping your weight in check is harder. Aging-related hormonal changes affect your overall health. But, if you follow these diet rules after your 40th birthday, you will stay energized and prevent premature aging.

Eat frquently, but measure your meals

Eating five or six small and healthy meals a day is better than eating three big ones. In this way, you will keep your blood sugar levels regulated, boost energy levels, and prevent insulin spikes and sugar cravings.

Substitute sugary foods with fruit

We think that eating sugar gives us energy, but that’s completely wrong. Excess sugar consumption is highly addictive and causes fatigue. A high-sugar diet increases the risk of diabetes type 2 and cardiovascular diseases. Sugar also causes inflammation, bloating and affects the quality of your skin.

Eat more fish 

Heart disease risk rises for both men and women as they age, but for women symptoms can be more obvious as they enter the menopause. So, the recommended dose for women is eating at least two portions of fish a week. Fish and fish oil supplements reduce inflammation in the body, protect your heart, and boost your brain power.

Increase calcium intake 

Bone loss occurs after the age of 50. Women are more likely to develop osteoporosis as they age, so the recommended level of calcium intake is 200 mg to boost bone health. However, consult your doctor first.

Avoid alcohol 

Health problems increase after you turn 40. All alcoholic drinks are bad for your heath. You have probably heard that red wine protects your heart health, but according to a study, drinking one glass of red wine every day can increase the risk of developing breast cancer.

Reduce the intake of processed foods 

Nowadays, we consume different kinds of processed foods. Many of them have no nutritive value and cause stomach problems, fatigue, and mood swings.

Drink plenty of water

Drinking water has the most important role in maintaining the bodily functions. Dehydration can cause many health problems like headaches, irregular heartbeat, low blood pressure, poor digestion, and so on. It also affects the quality of your skin. As we age, our skin loses its elasticity, so it is important to keep it hydrated and well-nourished.

Increase the intake of vitamins and minerals

Foods which are high in vitamins and minerals improve your physical and mental health. These foods reduce the risk of cardiovascular diseases and cancer. Additionally, they prevent water retention, hormonal imbalance and DNA damage, and boost your energy.

These pieces of advice will help you stay fit and active after 40. Make these diet changes to keep your body in good shape.

Thank you for your attention.

 

 

 

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