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Safe Diet for Women Over 40

If you are over 40 years old, women should not arbitrarily choose a diet. The reason is, with different metabolic needs, the choice of the diet must be right so it is safe to do and the results are as expected.

Considering some changes that occur at the age of 40 years, there must be some adjustments in the application of a daily diet. Like what?

1. Switch to healthy fat

Fat may be higher in calorie content than carbohydrates or protein, but it can satisfy hunger more. That is an important key to reducing calorie intake.

Choosing the right type of fat is also important to keep the body healthy. While fiber can reduce cholesterol levels, the type of fat you consume can keep your body healthy even as you age. The recommended type of fat is unsaturated fat, especially omega-3.

If you replace saturated fats (such as butter or red meat) with unsaturated fats, the risk of cardiovascular disease decreases. This was written in the journal "Healthcare" in 2017.

There is also a study in the "American Journal of Clinical Nutrition" in 2010 which said that omega-3s might also be able to help stimulate muscle protein synthesis to maintain muscle mass with age.

Omega-3 sources include salmon, mackerel, tuna, and fish oil supplements that provide two forms of omega-3, namely EPA and DHA. Also, vegetable sources such as walnuts, flaxseed, chia seeds, and hemp seeds provide omega-3s in the form of ALA.

2. Switch to low-fat protein

Meeting the needs of proper protein intake (ie low fat) is the key to maintaining metabolism, maintaining satiety, and can help maintain weight.

You are advised to choose sources of protein such as chicken, fish, lean pork or beef, tofu, legumes, lentils, and milk and its products such as cottage cheese and plain yogurt.

The timing of protein consumption is also important. Many women consume the most protein at dinner. Be aware that the body can only use 30 grams of protein at a time.

To meet 30 grams of each meal, examples of the menu are: omelet for breakfast, ¾ cup Greek yogurt or cottage cheese for snacks, fish meat, chicken, or palm-sized tofu for extra salad, and keep the protein portion of dinner no more than the size the palm of your hand.

3. Meet the needs of calcium

Women have a higher risk of osteoporosis or bone loss. The reason is that women have lower bone mass compared

Men. Also, women also experience a rapid decrease in bone density which is alone due to the influence of the hormone estrogen which begins to decrease in levels in the body since the age of 35 years.

To prevent this, be sure to meet your daily calcium needs. You also need to get enough vitamin D to absorb calcium properly. Without the adequacy of both, the bones are unable to 'renew themselves', so you run the risk of osteoporosis, fractures, and broken bones as you age.

4. Reduce food portions

If you are 40 years old, food portions must be controlled. Remember, increasing age causes a slowed metabolism. According to a 2008 study in the "International Journal of Obesity", the body uses fewer calories for daily activities. Therefore, limit eating portions, avoid overeating.

5. Expand to eat fiber

Sufficient fiber needs can help maintain ideal body weight and keep the body healthy. Fiber not only helps maintain satiety but can also reduce cholesterol levels and keep digestion healthy.

6. Smart choose carbohydrates

Already 40 years old? It's time to leave the type of carbohydrates that are quickly burned by the body, such as sugar, white bread, white rice, potatoes, and others.

Replace these carbohydrate sources with healthier ones, such as berries, bread or pasta from whole grains, sweet potatoes, brown rice, or lentils.

These types of carbohydrates can make you full longer, thus preventing the desire to eat more and/or more often. Mainly, diabetics are most recommended to consume these high-fiber carbohydrates, which are complex carbohydrates.

7. Drinking water

As you get older, make sure that you drink more than eight glasses of water every day. drink plenty of water compared to drinks that have a sweet taste. Water can help you maintain skin elasticity and improve overall health.

8. Avoid stress

Stress can disrupt your sleep, which plays an important role in maintaining a healthy weight. If you lack sleep then it will make you lose motivation to exercise and cause the body to pump more hunger hormones.

Stress and lack of sleep also cause your body to produce more cortisol, a stress hormone that also promotes weight gain. You can avoid stress by doing yoga, meditation, and other self-care methods so that you can concentrate your efforts on diet and exercise to maintain or lose weight.

Due to somebody changes, women over 40 years are advised to adopt a safe diet as mentioned above. Not only maintaining ideal body weight, but also overall body health. Do not forget to stay active in order to get the maximum benefit.

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Health and clinical interests include all aspects of infectious diseases

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