How to eat right for women after 40: advice from a nutritionist

After 40, a wom­an’s health changes. Com­plete­ly new process­es are tak­ing place in the body and soul, and it is nec­es­sary to know about them in advance. How to eat right after 40 years, what to add and what to remove from the diet?

nutrition for women after 40 photos


Women over 40 often expe­ri­ence inter­nal and exter­nal changes to some extent.

The pro­duc­tion of female hor­mones decreas­es due to the fact that the body decides not to repro­duce, that is, child­bear­ing. He goes into the so-called econ­o­my mode: “We are unlike­ly to give birth, so we don’t need female hor­mones in such quan­ti­ties.” Well, if you look from one side: PMS and month­ly blood loss cease to tor­ment. But age over 40 has the oth­er side of the coin.

New prob­lems begin to arise: a slow­down in metab­o­lism, due to which weight increas­es with the same diet. When we gain weight “from years, not from cut­lets”, the skin changes, so-called age-relat­ed dis­eases appear, such as hyper­ten­sion, osteo­poro­sis, thin­ning and loss of hair, impaired pro­duc­tion of car­ti­lage tis­sue of the joints. Stop! Stop, time! We don’t want this! We are not ready! We did­n’t order this! What to do?

Says a pro­fes­sion­al sports nutri­tion­ist-nutri­tion­ist Iry­na Storozhenko.

To begin, take a deep breath and exhale. Life moves for­ward and there is noth­ing more beau­ti­ful. Every year the woman becomes only more beau­ti­ful.

And this is the true truth, because nature itself always takes care of us.

Proper nutrition after 40

Women after 40 should pay atten­tion to those prod­ucts that con­tain phy­toe­stro­gens, since only they can com­pen­sate for the lack of estro­gens in the body.

Why is estro­gen so impor­tant? Their role in the body of a woman is very large. For exam­ple, an insuf­fi­cient amount or absence of estro­gens can cause a num­ber of dis­or­ders in the body, name­ly, in the work of the car­dio­vas­cu­lar, repro­duc­tive, ner­vous sys­tems, and so on. It is impor­tant that a decrease in estro­gen lev­els leads to an accel­er­a­tion of bone metab­o­lism, which is man­i­fest­ed by the loss of bone sub­stance. Start­ing bone min­er­al den­si­ty and the rate of bone loss deter­mine the risk of devel­op­ing osteo­poro­sis.

Let’s take a clos­er look.


The first place is occu­pied by soy. It con­tains isoflavones, which are a nat­ur­al sub­stance of plant ori­gin, phy­toe­stro­gens, which are very sim­i­lar in struc­ture to the nat­ur­al human hor­mones — estro­gen. That is why women need to con­sume soy sauce, soy­bean oil, soy milk and tofu cheese. The use of these prod­ucts will help reduce the man­i­fes­ta­tion of many unpleas­ant symp­toms. For exam­ple, it will relieve hot flash­es and night sweats, reduce cho­les­terol lev­els and enhance cal­ci­um absorp­tion.

nutrition after 40


The sec­ond place is occu­pied by flax. It is advis­able to accus­tom your­self to its use and add flax seeds to sal­ads, cere­als, and pas­tries. Anoth­er option is to brew the seeds and con­sume them on an emp­ty stom­ach. Flax nor­mal­izes the diges­tive tract. Flaxseed oil is also very use­ful, but only the first press­ing, since only with this tech­nol­o­gy all vit­a­mins and microele­ments are pre­served.


When menopause approach­es, osteo­poro­sis (brit­tle bones) begins to devel­op as a con­se­quence of a lack or absence of estro­gen. You can fill the lack of cal­ci­um with fer­ment­ed milk prod­ucts. Cal­ci­um is also found in sesame, almonds, pis­ta­chios. They will always har­mo­nious­ly fit into all cere­als and sal­ads. It is nec­es­sary to reduce the con­sump­tion of cof­fee, as it wash­es cal­ci­um from the body.

But cal­ci­um is very dif­fi­cult. Vit­a­min D is also need­ed for its prop­er and quick absorp­tion. There­fore, it is impor­tant to eat:

  • her­ring,
  • salmon,
  • mack­er­el,
  • egg yolks,
  • Cod liv­er,
  • less often it is found in beef and chick­en liv­er.
how to eat after 40 photos


Unsaturated omega‑3 and omega‑6 fats

Omega‑3 unsat­u­rat­ed fat­ty acids are the first aid for high cho­les­terol. Omega‑3 cleans­es blood ves­sels and this is reflect­ed in the fur­ther work of the car­dio­vas­cu­lar sys­tem. Omega also pro­tects the scalp and pre­vents hair loss. It is very impor­tant to remem­ber, and who was not in the know, to know that fish oil increas­es metab­o­lism by 15%, there­by also con­tribut­ing to the nor­mal­iza­tion of weight.


Per­haps this will sur­prise some­one, but after 40 you def­i­nite­ly need to con­sume pro­tein. More­over, not only veg­etable, but also ani­mal ori­gin. Your menu must include the fol­low­ing prod­ucts:

  • Veg­eta­bles — they improve intesti­nal motil­i­ty and reg­u­late diges­tion
  • Lean poul­try and fish (any) — they are eas­i­ly absorbed by the body, with­out heav­i­ness in the stom­ach, and com­plete­ly replen­ish the body with the nec­es­sary pro­teins
  • Dairy prod­ucts: milk, prefer­ably soy, low-calo­rie kefir, sour­dough, yogurt, cheeses, cot­tage cheese. These prod­ucts con­tain not only cal­ci­um, but also pro­tein.
  • Whole grains — they pro­vide the body with fiber
  • Flu­id: Pure water, water with lemon or hon­ey, weak tea, fruit or veg­etable juices — these are essen­tial for the prop­er func­tion­ing of the body.

Important nutrition rules after 40

You and your body are real­ly worth more, and for this you need to remem­ber just a few sim­ple rules:

  1. Try to cook your own food.
  2. Don’t feel sor­ry for your­self! Always choose fresh and qual­i­ty prod­ucts.
  3. Try to avoid high tem­per­a­ture food pro­cess­ing.
  4. Instead of seeds, put peeled car­rots and cel­ery stalks near the TV, try to accus­tom your­self to the best, at least grad­u­al­ly.
  5. Try not to eat din­ner 3–4 hours before bed.
diet after 40 photos


Healthy regime after 40

While we are a lit­tle over 20, we are young and slim, and we absolute­ly do not think about our health and fig­ure: “Well, okay, what’s so crim­i­nal about that? Well, I’ll think about it after the birth. But it was not there. Time is run­ning ahead of us. You look at the year on the cal­en­dar, and you are already 40.

And now you final­ly think about your­self beloved. But all issues relat­ed to your health are no longer so eas­i­ly resolved. We must begin to work on our­selves at an accel­er­at­ed pace, to replen­ish this love for our­selves. Think it’s dif­fi­cult? Not! It’s not as dif­fi­cult as you might imag­ine. It’s just worth get­ting start­ed.

We start with the fact that we begin to devote time to train­ing, at least 30 min­utes a day. It is impor­tant to accus­tom your­self to this, since phys­i­cal exer­cis­es help to dis­perse the lymph through­out the body. Also try to stick to a three-phase pow­er sup­ply after 40. Walk at least 3 km a day. Swim, dance, lis­ten to your favorite music, draw, sing, knit, embroi­der. Love your­self and the world around you. Please your­self and your loved ones with your healthy appear­ance and good mood. Pay atten­tion to how the grass grows and what an amaz­ing col­or the sky is today!

Be hap­py and pos­i­tive. You are young and beau­ti­ful!

Leave a Reply