Age 40 is neither an obstacle nor a motive for taking care of your body. Although each of us understands that over the years we lose youth and vitality, this is another argument in favor of always carefully taking care of your health, regardless of age.
The fact is that after 40 years it becomes more difficult for us to lose weight. To make it easier for you to cope with this difficult task, we decided to share with you a list of the main aspects that need to be changed.
Dietary Changes After 40 Years
You need to make some dietary changes because, after 40 years, our body undergoes changes. This means that we need to make adjustments to our diet so that our body gets all the nutrients it needs. In addition, you need to adopt more good habits. Don’t worry, they are pretty simple!
1. Eat More Calcium
This means your bones will have a harder time getting calcium from food. This increases the risk of osteoporosis and fractures, which can backfire on your future. Ideally, you should eat 1,000 milligrams of calcium daily.
- Cheeses: Every 100 grams of cheese (depending on the type) contains between 470 and 850 milligrams of calcium. Remember that when including cheeses in your diet, you need to take care that the diet does not have a lot of fat.
- Almond: 100 grams of almonds contain 250 milligrams of calcium. It is important to note that you should eat nuts in moderation because they are a rich source of carbohydrates and fats.
- Yogurt: Together with 100 grams of yogurt, our body receives from 127 to 180 milligrams of calcium. When buying yogurt, it is advisable to opt for natural products without sweeteners.
Of course, it will be better if you make your yogurt at home. This will allow you to experiment with different flavors.
2. Prevent Alcohol Abuse
It is advisable not to drink alcohol in excess no matter what your age is. But when you age, the effects of alcohol abuse on health become even more detrimental. Alcohol abuse is a common problem, especially among veterans who return to civilian life.
Such people experience stress and tend to drink more to feel better. As a result, their health deteriorates. However, if you also belong to this category of people, do not worry. You can get help from any nearby rehab for veterans as they are accessible to those suffering from addiction.
3. Include More Protein in Your Diet
People over 40 need to eat more protein foods. It is best that each serving of food contains about 30 grams of protein.
- Soya: Every 100 grams of this product contains 37 grams of protein. It is best to eat soy itself, but if you do not have such an opportunity, you can opt for tofu and soy milk.
- Pine Nuts: 100 grams of these nuts contain 14 grams of protein. It is advisable to evenly distribute these nuts throughout the day. They contain a lot of fat, so do not get too carried away with them.
- Chicken: Together with 100 grams of skinless chicken meat, the body receives 30 grams of protein. It is best to cook the chicken along with the vegetables and make sure that the chicken dishes are not too fatty.
4. Cut Down On Salt
After 40 years and with the onset of menopause, women often begin to worry about edema. The easiest way to achieve this goal is to limit your salt intake. If you have already eliminated salt from your diet, swelling does not disappear. We recommend that you carefully read the information on the packaging of the products you buy.
Most of them contain salt. This means you need to look for healthier alternatives or cut back on these products. You can find out how much salt is in every 100 grams of any product and get information about them.
5. Eat More Antioxidants
Surely you have heard more than once about the benefits of antioxidants for the human body. After 40 years, a person shows the first signs of aging. These include skin problems and cracking joints. To prevent premature aging, you should include foods that are high in antioxidants in your diet:
- Pepper
- Blackberry
- Broccoli
- Strawberry
- Green tea
- Bitter chocolate
Apart from the above list, there are also other products that are rich in antioxidants. Adding them to your diet will positively affect your health.
6. Get Enough Vitamin B12
You can avoid many health-related issues as you age by increasing the intake of foods containing vitamin B12. An adult need about 2.4 mg of vitamin B12 daily, which is found in dairy products, fish, and eggs. Eating such foods help keep your nerves and blood healthy. These are important factors that will help you stay in good shape even after 40.
7. Other Changes People Need After 40
In addition to recommendations regarding nutrition, it is important to take care of your lifestyle in general. Only in this case, your efforts will not be in vain. What exactly is worth doing?
- Modernize your exercise plan to suit today’s needs of your body. If you begin to have problems with the joints, replace the exercises with more gentle ones.
- Get a preventive medical check-up every 6 months. It is possible that your health has always been strong and you are used too rarely visiting a doctor. After the age of 40, everyone should visit medical specialists more often. This will allow timely detection of dangerous diseases.
- Get regular exercise. Try to lead an active lifestyle. An ordinary walk to the office and an evening dog walk will be enough.
Take Away
As a person ages, the health of a person starts to deteriorate. However, you can prevent this from happening by making certain dietary changes. In this article, we mentioned some nutrition tips that will help you stay fit even after the age of 40.