They say 40 is the new 30, thanks to improved habits. Yet,
women (like men) continue to struggle with weight and other medical concerns as
they enter their 40s.
Both your dietary needs (the food and water) and your
metabolism (how fast your body converts food to energy) change at this age.
Your metabolism gets slower. Women lose about half a strike of muscle per year
starting around the age of 40. That makes losing weight even more difficult.
Some of the changes women knowledge are due to decreased hormones, reduced
activity level, and medical conditions.
Path to improved wellness
What you eat is even more significant as you enter your 40s.
Women need protein (meat, fish, dairy, beans, and nuts), carbohydrates (whole
grains), fats (healthy oils), vitamins, minerals, and water. These foods have
been linked to some disease preclusion, such as osteoporosis, high blood
pressure, heart disease, diabetes, and certain cancers. The American Academy of
Family Physicians supports the development of healthy food supply chains in
supplemental nutrition program so as to broaden the availability of vigorous
food.
Nutrition
If you haven’t gotten solemn about your nutrition by the
time you are 40, it’s time to start.
Choose a variety of vegetables, as well as dark green, red
and orange, beans and peas, starchy and non-starchy.
Eat a variety of fruits.
Include grains in your daily diet. Half of your grains
should be whole grains.
Stick to fat-free or low-fat dairy. This includes milk,
yogurt, cheese, or fortified soy products.
Have protein at every meal. Healthy protein includes lean
meat (chicken), seafood, eggs, beans and peas, nuts, seeds, and soy foodstuffs.
Use healthy oils, such as olive oil.
Additionally, women should consume:
Less than 10 percent of your daily calories from added
sugars (desserts and processed foods).
Less than 10 percent of daily calories from saturated fats
(red meat, high-fat dairy).
Less than 2,300 milligrams (mg) per day of sodium.
Nor more than one drink per day of alcohol.
Calcium, dietary fiber, potassium, vitamin A and vitamin C
are imperative nutrients to include in your daily diet.
Metabolism
After 40, your hormone levels (estrogen) drop. This causes
your insulin (hormone that helps your body use sugar) rise. Your thyroid levels
go down. This combination makes you hungrier. You end up eating more and
burning fewer calories. Much of the weight gain occurs around your belly. Eat
more foods with fiber (berries, whole grains, nuts) to fill you up and doing
and help you eat less. Aim for 25 grams of fiber each day after the age of 40.
Other ways to increase your metabolism include:
Eat breakfast.
Exercise.
Drink cold water.
Sleep well.
Eat spicy food.
Things to consider
After 40, most women increase belly fat. Belly fat has been
linked to diseases such as diabetes, heart disease, dementia, and certain
cancers. If you have any of these situation in your 40s, follow your doctor’s
advice for nutrition.
At age 40, women lose influence mass twice as fast as men.
Most of the loss occurs in your core muscles, which supports your abdomen
(another reason for belly fat). Crash diets (eating a very low amount of
calories to lose weight fast in a short quantity of time) and not using your
muscles also causes muscle loss.
Questions to ask your doctor
How long should I exercise to help lose weight?
Do certain foods build muscle?
How do I know if I am not getting the correct nutrition?
be supposed to I have my hormones and thyroid tested?
gender differences in metabolism,who has @a higher metabolic rate male or female,why does a pregnant @woman need more calcium,nutrients lost @during menstruation,what are sources of iron other than dietary,why do males need more @calcium than females,gender differences in resting metabolic rate,nutrition for women's health ppt.
No comments:
Post a Comment