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?
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.
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:
- egg yolks,
- Cod liver,
- less often it is found in beef and chicken liver.
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:
- Try to cook your own food.
- Don’t feel sorry for yourself! Always choose fresh and quality products.
- Try to avoid high temperature food processing.
- Instead of seeds, put peeled carrots and celery stalks near the TV, try to accustom yourself to the best, at least gradually.
- Try not to eat dinner 3–4 hours before bed.
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!