As a woman ages, she goes through multifarious changes in her body. It is evident that she goes through changes in her hormones from youth until she grows old. Either it is puberty, a difficult menstrual cycle, pregnancy, child birth and then menopause. She is always catching up with all the ebb and flow with her health.
At 40, a woman is more experienced as she has gone through a fun youth with being a responsible mother. It does not end there. In 40’s a woman still experiences certain challenges and to tackle it she needs to have a nourishing diet.
In this article, learn about all the nourishing diet a women needs to add to her intake of food so that she can be fit in her 40’s as well. Take a look at it and use this diet when you turn 40!
Read: 6 Healthy Foods You Should Eat Everyday
How Does The Metabolism Drop At 40?
It is studied that the percentage of metabolism slightly drops down in the body. Although the metabolism drops down within 10 percent, it still matters.
Follow the cycle in order to understand how the metabolism drops down and why women start to put on weight after 40.
Part 1 – The hormone that converts sugar to energy, the insulin in your body goes up
Part 2 – Thyroid hormones get released into the blood to take care of the metabolism in your body, these hormones come down
Part 3 – Since the thyroid hormone and insulin get disturbed this leads to one feeling the need to eat too much
Part 4 – Finally one cir-cums to temptation and eats excessively. This leads to weight gain.
In order to keep a check on eating mindfully women must inculcate the habit of eating nutrients that keep the stomach full throughout.
Points To Keep In Mind For Good Health And Diet At 40
Here are some of the good to know points for women to learn for a better health at 40.
- A woman in her 40’s should restrict alcohol consumption, not more than one or two pegs a day
- A woman should not consume too much sodium
- A woman should reduce her intake on saturated fats and sugars
Additionally, it is also said that women at 40 lose on their muscles more than men. At the age of 40 a woman tends to lose most of the muscles in her abdomen when compared to any other part of her body, a woman should keep in mind to exercise at this age too. Not using muscles can cause several other issues. Besides this, a woman should stay mentally and emotional peaceful too.
Diet Tips And Foods For Women At 40 – Eat Clean! Eat Fresh! Stay Healthy And Good!
For women to stay healthy when her hormones are decreasing, her energy levels have stooped down and now when the body has taken a U-turn by the metabolism decreasing. It is tough to cope up with several changes. Therefore, eating certain nutritious foods can help a 40 year old woman stay good.
What are the nutrients that a woman would need at 40? At 40 a woman would need to have good protein, vitamins A and c, dietary fibers, potassium, calcium and minerals in her body so that she can save herself from health challenges such as oestoporosis, different cancers, anemia, high blood pressure, heart diseases etc.
Keeping in mind the nutrients that are most important for women at 40. Here are some of the super nutritious foods you should not miss out on. For women over 40, you do not really need to look into diet charts, you can just look into the best foods to eat at the age of 40.
1. Easy Solutions To Increase Metabolism In The Body
If you can monitor and take care of the metabolic rate in your body, nothing like it! You do not have to push it hard on your body, do what your body agrees to. Here are tips to make your metabolism better at the age of 40. You can consider this to be one of the weight loss plan applicable for women over 40
- One should drink sufficient water, cold water would work better
- Keep your body fit, go for a walk , go for yoga or involve yourself in an activity
- Eating sufficient spices can help
- Avoid skipping breakfast
2. Consider Healthy Fats
Being wise and choosing unsaturated fats over saturated fats would be one of your best choices because you are likely to avoid heart diseases. Try these foods
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Avocados
Avocados are known to be healthy fats, they are filled with vitamins and minerals and are healthy for your body.
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Fatty Fish
Fatty fish is one of the best sources of omega -3 fatty acids as it lowers the risk of heart diseases, arthritis and cancer. It is good to reduce all the inflammation concerns as well.
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Eggs
Eggs have really low fats, it is one of the most powerful protein food. Besides being a protein food, it is also rich In Vitamin B.
3. You Cannot Skip On Proteins
As per the Australian Dietary Guidelines women should have 2 and 1/2 servings of protein everyday. Protein is no doubt important at that age when a woman loses on her strength in the bones and muscles.
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Lentils and Chick Peas
One cup of chick peas has about 15 grams of protein, a woman must have chick peas if she wants to seriously build on her proteins. It is good for digestion and helps in keeping the body away from heart diseases. Chick Peas has 14.5 grams of protein
Lentils is a good food to boost your energy levels. The nutrient folate is present in lentils and it is supposed to be a great source of protein. Lentils has 17.9 grams of protein.
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Beans and Legumes
Beans is rich in proteins, it is good for heart health and it prevents fatty liver in the body. It is a great source of fiber as well, rich in antioxidants and it gives your body immense energy.
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Soy Products
Tofu is on among the best soy products, it helps the body prevent prostate cancer, it is good for the body to keep away from heart diseases, it is good during menopause and it is great to keep up bone health. Tofu has about 11.8 grams of protein.
These protein foods are best for women at the age of 40 because it would help women gain strength.
3. Add Potassium to Your Diet
On an average one should have at least 3000 – 4000mg of potassium in the body. Potassium is a great source of controlling the fluid in the body, in short, it is an electrolyte. Eat these foods to increase the potassium content in your body.
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Kidney Beans
Kidney bean has essential nutrients such as vitamins, minerals and proteins. As a woman after 40 needs potassium this is considered one of the best. Kidney beans have that super benefit of keeping the blood sugar level of the body in control, it reduces the risk of heart diseases and diabetes.
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Bananas
Banana is effective and it helps to transfer nutrients from one cell to another, it prevents anti-aging, it is good to improve nerve health and one of the best food to keep blood pressure in control.
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Oranges
Orange is known to be a rich source of Vitamin C and it has antioxidant properties. Oranges are high in fiber as well. Oranges are good to keep cholesterol levels in control, promotes good eye health.
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Apricots
Apricots contain 70 plus grams of potassium, they are good to promote gut health and one of the best treatment for good skin, it is hydrating and it is amazing to eat apricots every morning.
4. Invigorate Your Bone Health With Calcium Foods
Calcium is known to be one of the most essential mineral in the body. Calcium helps prevent weakening of muscles, osteoporosis and it is good for overall growth in the body.
When a woman is 40 and above, she should certainly take a good amount of calcium to feel physically fit.
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Milk
Milk is rich in calcium and vitamins. It has about 300mg of calcium. This helps in keeping your bones and muscles strong.
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Broccoli
There is about 47 mg of calcium in broccoli. Broccoli is rich in folate, vitamins, potassium and calcium. It has every nutrient possible. It is one of the best vegetable that makes the process of digestion better.
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Cabbage
Cabbage is a vegetable that improves mental health and helps prevent diseases like Alzheimer and is a powerful source of Vitamin K. There is about 122 mg of calcium in cabbage.
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Soya Bean Seeds
Soya been seeds contains 240 mg of calcium. Soya bean is good to reduce troublesome menopause symptoms. Soya bean have powerful plant nutrients that do good to the body.
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Ragi
Ragi contains 344 mg calcium. It is really good to improve bone health, helps keep the cholesterol levels in control, it is good in keeping your body cool and has a control over diabetes.
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Horse Gram
Horse gram contains 287 mg of calcium, it is rich in several other nutrients such as phosphorous, calcium, protein and iron. It is good for the body because it solves problems such as kidney stones, ulcers, cold, asthma, jaundice, bronchitis, urinary discharge and other heart diseases. The reason it is this beneficial is because of its anti oxidant, anti bacterial and anti fungal properties.
These calcium foods are good foods for women at 40. This is the time when a woman’s body does not quite agree with keeping up to the bone health. Adding calcium would be useful.
5. Fiber Has To Be Your Companion
Fiber is one of those nutrients that is essential for the body in order to help it fight against chronic diseases and it is one of the best nutrient that makes the process of digestion better.
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Carrot
Carrots help reduce the risk of cancer and cardiovascular diseases. Carrot is a powerful source of vitamins and fiber as well. It keeps the body away from risks of cardio vascular diseases and cancer. It has 1.5 grams fiber
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Beetroot
Beetroot has 2.8 grams of fiber.
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Spinach
Spinach has 2.4 grams of fiber.
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Mangoes
Mango has 1.6g of fiber.
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Strawberries
Strawberry has about 2 grams of fiber.
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Apples
Apples have 2.4 grams of fiber.
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Almonds
One whole cup of almonds comprises about 13 grams of fiber.
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Black Beans
Black Beans have about 15 grams of fiber.
Read: 13 Amazing High Fiber Foods For Healthy You
6. Treat A and C Vitamins As Kings
Your body cannot do without vitamins. For a woman who has reached her 40’s she would certainly need vitamins as an essential nutrient to fight against the complexities such as menopause, weak bones and muscles.
Thus, vitamins are useful for repairing any damage with the cells, they boost the collagen in the skin, heal wounds quicker and help the blood get absorbed in your body.
Vitamin A foods
1. Beef Liver – Beef liver has 15 percent vitamins. It helps the body fight against anemia.
2. Black Eyed Peas – Black eyed peas has 20 percent of vitamins. It helps in preventing type II diabetes and keeps the sugar levels of the body in control.
3. Sweet Red Pepper – Sweet red pepper has 100 percent water and a fewer amounts of fats and proteins. This is one of the best source of vitamin for a good night vision. These are good for your skin and they will help you lose weight really quick.
Vitamin C Foods
1. Tomatoes – Tomatoes has 28 percent vitamins. It works well in improving the health of your heart, keeps cancer away from your body and shows a considerable improvement in the quality of your skin.
2. Kiwifruit – Kiwifruit has 64mg vitamins. This fruits helps in healing asthma, it improves the immunity system, it helps in better digestion, brings down the risks of blood clots and is good at managing high blood pressure.
3. Parsley – Parsley has 54 percent vitamins. Parsely leaves are good in preventing any kind of inflammation, it secures the blood vessels and prepares your body to combat diseases.
7. Foods To Avoid
- White Bread – White bread has less nutritional value and it takes time for digestion. The taste that you get from white breads is extremely good. However, it is not good for your health because it can create further problems, there would be a higher risk of type – 2 diabetes and it does not have a good impact on your mood.
- Sugar – You should avoid eating too much sugar once you are at your 40’s. The risks of blood pressure problems and heart diseases are high.
- It would end up making you put on weight, there is a tendency for sugar to make you feel depressed. As it does not have great benefits it is better not to consume it too much. It is always good to go for a substitute for sugar.
- Rice Noodles – Rice noodles are not healthy as they do not have considerable amount of nutrients such as fiber or protein and they contain high fats and too much sodium which is not good for health at that age.
Weight Loss Diet Plan For Women Over 40
An ideal way of planning what to eat and what not to eat to lose weight after 40 is by eating enough proteins and fiber.
Ensure that you do not fall into the trap of cravings and eat unhealthy food. If you really want to lose weight you can as well try drinking infused water by adding sabja seeds, you would notice a change in your weight.
In conclusion, it can be a little taxing for you to follow a diet plan or restrict yourself to certain foods to eat at the age of 40.
Think of it the positive way, you are not going to fall into the trap of feeling weak and unhealthy, this should be a good reason for you to ensure to add foods rich in vitamins, proteins and fiber as a part of your diet. Whether you like the food or don’t, that is secondary. Just grab on some healthy food and do good to your health in your 40’s.
