Women pass through various stages in their life, and one of these critical stage is life starts after the age of 40. After the age of 39, the midlife starts, where most women undergo the most difficult stage of their entire life – the menopausal stage, bringing in daily heightened stress and other difficulties along with weight gain and many other issues. Here are some diet and health tips given by dietician Sheela Seharawat.
Women above the age of 40 have different metabolic needs. With hormonal changes and drop in activity due to aging they tend to put weight easily. But actually 40 is the age when every women should evaluate wellbeing and plan for the long run. Its time where you take steps to ensure healthy aging.
Here are some most common health twists than women above the age of 40 undergo:
Stress: increases with increasing worries about children, their future and education, parents, health, career and finances.
- Signs of depression: with growing age it is the most common aspect in women at this age.
- Decreases metabolism.
- Lowered muscle development.
- Bone weaknesses.
- Decreased libido: due to hormonal changes and higher stress levels.
Looking beyond 40 with good health and nutrition
Women above the age of 40, should be very keen on their diet that adds valuable nutrition to their body as they age along. The society as a whole imposes huge pressure on women, as they work longer, be it at home or outdoor than before and hence it is important to know how to keep moving with growing age.
Here are some valuable tips to consider:
– Never skip your breakfast: breakfast is the key to weight control and enhanced metabolism. A good meal at the start of the day boosts metabolism which is at its peak at the start of the day, fuelling activity throughout the day and reduce cravings due to blood sugar drop.
– Increase calcium and vitamin D intake: both are essential for strengthening the bones, and as per studies women at their 40’s should get adequate quantity of calcium and vitamin D every day from the foods they eat like milk and fish for optimal health.
– Kick start your metabolism: women beyond the age of 40 is highly advised to undertake strength training as it is important for resting metabolism, you would burn more calories even relaxing on the sofa. it has been proved that strength training has been beneficial in maintaining body balance, increase bone strength and avoid injuries.
– Resort to stress control: stress control is the key to control your heart rates. Your heat beat faster when you breathe in and slower when you breathe out. Stress is the main culprit behind ageing, it makes you vulnerable to increased blood pressure, brain drain, decreased libido and faster cellular degradation. Activities like motivation and yoga teaches you to be in a healthier rhythm with your breath and mental pressures. It helps in relaxing the heart, muscles, airways, gastrointestinal tract, and blood vessels.
– Nutritional requirements of fibers and protein stays at a high priority for a healthy living beyond forty. Having cereal or oatmeal for breakfast, salad for lunch and then a big piece of chicken or steak at dinner can do all the trick.
– Calcium stands to be the key nutrient in preventing osteoporosis and managing weight. Diets high in calcium are linked with slimmer and effective eight loss, especially around the waist line. Calcium is important for bone development and care at age beyond 40. Vitamin D intake is a must to ensure that you are absorbing all the calcium.
– Make fiber your friend: fiber is the key to healthy aging and maintain weight. It not only keeps your weight under control but also helps lower cholesterol and keeps the digestive system healthy. It keeps you away from diseases like diabetes and heart ailments and keep the weight under check. Fiber is found in whole grains like barley, brown rice, quinoa, oats, bulgur, millet, buckwheat, oat and wheat bran, and more. Fruits and vegetables are also great sources of fiber, as well as many plant-based protein sources like beans and lentils.
Life beyond forty for women is not easy, but is not impossible. Healthy eating and lifestyle is the key to ensure that women start their second innings with a bang.