They say 40 is the new 30. But there's no getting around it - as you get older, your body changes and it becomes increasingly difficult to maintain your weight or lose a few pounds. No matter whether you are 25 or 50 years old – a balanced and healthy diet is always important. Losing weight is hard for everyone, but at 40 it can sometimes become a real challenge. Maybe the delicious pasta will lead to dinnerto a bloated stomachand the scales immediately show 1-2 kilos more the next morning? You are not alone! To stay healthy and fit, it is very important to adapt your diet after 40 to your needs and lifestyle. We will tell you which foods you should include in your menu and many helpful tips in our article.
As you age, both your nutritional needs and your metabolism change - it slows down and the body no longer burns calories as efficiently. The end result is that even though you are on the same diet you were on 5 years ago, it no longer works. Scientific studies have shown that women over the age of 40 lose an average of 0.5 kilos of muscle per year. This makes losing weight even more difficult. According to the University of California, being overweight can lead to a variety of diseases, including type 2 diabetes, cancer and heart disease. Luckily, there are things you can do to improve yoursBoost metabolism, increase your energy and minimize the risk of illness. The perfect diet for everyone doesn't exist - while what works best for one woman won't work at all for another. However, there are some nutrients that are essential components of a healthy diet for those over 40.
Nutrition after 40 – Why should you change your eating habits?
It doesn't matter whether you're a man or a woman - everyone over 40 will feel it. Even if people haven't changed their eating habits or exercise, they still gain an average of 1 kilogram per year. Isn't that annoying? The main reason for this is that body composition and metabolism change over the years. However, this doesn't happen overnight - your metabolism slows down by 5% every 10 years from the age of 25. Since the body can no longer break down sugar and carbohydrates as well, the risk of type 2 diabetes increases by 5%, especially if weight gain also occurs. At the age of 40, female estrogen levels also decrease and this in turn can lead to fat storage in the abdominal area. Harvard University researchers have found that hormonal changes caused by perimenopause and menopause contribute to fat accumulation. The solution? Eat more fiber-rich foods and stay active.
Evaluate your current eating style and think about your previous eating habits - this is the only way you can choose the diet that suits your needs. Don't know where to start? Below you will find a few helpful tips for a healthy diet for women over 40.
- Try to consume at least 5 servings of fresh vegetables and fruits per day.
- Choose low-fat dairy products and prepare dishes with low fat content. Grilling, baking and steaming are always better than deep-frying.
- Eliminate fast food and convenience foods from your diet and drink alcohol in healthy quantities.
- Protein is essential for a healthy diet after 40 - every meal should contain at least one protein-rich food. Think of eggs, fish, lean meat or nuts and legumes asvegan protein sources.
- Less than 5% of your daily calories can come from processed foods or desserts.
- Watch your sodium consumption - it shouldn't be more than 2,300 milligrams per day.
Healthy fats and proteins should definitely be on your menu
A common myth in the nutrition world is that fat makes us fat. But the truth is that our bodies rely on healthy fats. Fats and essential fatty acids such as omega-3 and omega-6 also play a crucial role in hormonal balance and protect the vessels from deposits. Fatty fish such as salmon and herring, nuts, avocado and vegetable oils such as linseed are excellent natural sources of healthy fats and should not be missing from a diet for those over 40.
According to surveys, one in three women over the age of 45 consume far too little protein. Onehigh protein dietNot only does it help build muscle and lose weight, it also strengthens the immune system and stimulates hormone production. At the beginning of perimenopause, the body can no longer absorb proteins as effectively. That's why the right diet after 40 should contain enough healthy, high-quality proteins. A mix of plant and animal protein sources would be ideal for staying healthy and fit in old age. About 1.0 to 1.3 grams of protein per kilogram of body weight is recommended by health experts.
Nutrition for women over 40 – What minerals and vitamins does the body need?
Women over 40 are more often affected by a vitamin or mineral deficiency than men. Below you will find which vitamins are particularly problematic and which foods you should rely on.
- Calcium –To maintain bone density, it is important to consume enough calcium and vitamin D. As women age, their bones become thinner and the risk of diseases such as osteoporosis increases. Good sources of calcium include leafy greens, nuts, seeds, broccoli and hard cheese.
- Eisen –All women aged 40 and over have an increased need for iron. According to doctors, the diet for women over 40 should include about 18 milligrams of iron per day. Red meat, leafy vegetables, nuts and seeds are particularly rich in iron.
- Folic acidis essential for a healthy diet for women over 40, because too little of it can lead to a disturbed and slowed metabolism. Folic acid is mainly found in vegetables such as tomatoes, cabbage and asparagus as well as soybeans, peas and whole grain products.
Helpful tips for staying fit and healthy as you age
Diet is not the only thing that is important to stay healthy and fit after a certain age. The rest of your habits also play a crucial role.
- Adjust your calorie needs –As already mentioned, metabolism slows down over the years and the body uses far fewer calories. The most helpful and important tip for losing weight after 40 is to reduce calories.
- Eat slowly and with pleasure –If you eat slowly, avoid distractions while eating, or put your fork down between meals, you will learn to listen to your body's signals.Intuitive eatinghelps us recognize when we are truly hungry and full.
- Only enjoy alcohol in moderation –Alcohol removes water from the body and slows down metabolism. From the age of 40 onwards, the liver no longer functions as it used to and alcohol cannot be broken down as quickly. 1 glass of wine or 1 beer is still okay and can even have a positive effect on the cardiovascular system.
- Stay active –While this tip may seem obvious, exercise and nutrition after 40 is not just about the amount of exercise, but also the type of exercise. Strength training with light weights prevents muscle breakdown and stimulates the metabolism. Try to exercise for about 2-3 hours to strengthen connective tissue. Take longer walks and avoid using the car more often.
- Get enough sleep and reduce stress –Once you reach a certain age, you should ensure that not only your body but also your brain stays fit and healthy. Too little sleep has a negative effect on the hormones ghrelin and leptin, which regulate our appetite. A disturbed hormonal balance can lead to food cravings and weight gain. Too much stress leads to increased levels of cortisol - a hormone that can also lead to weight gain in the abdominal area.
The right diet after 40 – you should include these foods in your diet
In addition to the tips above, eating certain foods can improve your overall health after 40.
- linseedare an excellent source of omega-3 fatty acids and very important for heart health. Plus, flaxseeds are loaded with healthy fiber, which keeps you feeling full for longer and keeps your gut health in check.
- Avocados and nuts –Raw nuts and avocados are very high in fat, but they contain essential omega-3 fatty acids and stimulate the metabolism. The high potassium content in avocados ensures beautiful skin and can reduce high blood pressure. A serving of 30 grams of nuts per day reduces the risk of chronic diseases such as diabetes.
- Sauerkraut –For a healthy intestinal flora, fermented foods are recommended for those aged 40 and overprobiotic foodsvery important. Scientific studies have confirmed that the healthy bacteria it contains strengthen the immune system, stimulate digestion and improve the complexion.
- Chili –No matter whether fresh or ground – even small amounts of chili have a positive effect on the metabolism. That in itContains spicy capsaicinican increase heat production in the body by up to 25%, resulting in higher calorie consumption.
- Ownerare a real all-rounder when it comes to nutrition after 40. They contain vitamin D for bone health, choline for brain function and proteins to maintain muscle mass.
- carrotsare filled with beta-carotene, which is converted into vitamin A - a vitamin that supports the immune system and promotes eye health.
- Dark chocolate –Chocolate may not be the first thing that comes to mind when you think about proper nutrition for women over 40. However, dark chocolate is rich in flavonols, which protect your heart, reduce the risk of diabetes and lower blood pressure. To benefit from these benefits, choose varieties with at least 70% cocoa content.
Healthy eating for men over 40 – a few more helpful tips at a glance
Even in men over the age of 40, the metabolism changes radically and hormone production decreases. Therefore, it is important to make some changes in your eating habits. While the tips and foods above apply to both genders, men should still pay particular attention to their heart health. It seems that most middle-aged men are unaware of the dangers of heart disease such as high blood pressure, stroke and heart attack. To reduce the risk, try to get enough sleep and reduce stress. Try to avoid processed and salty foods. According to doctors, men over 40 years of age should not consume more than 6 grams of salt daily.
