Home Life & Style Health 5 Ways Your Diet Should Change After 40, According To Research

5 Ways Your Diet Should Change After 40, According To Research

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change after 40

Turning fab and 40 is all the hype these days. It is a goal that you, too, beyond the glam and fame that looking young at 40s brings, should try to achieve for your health. So, don’t just treat the loose skin by using dry brushing technique because there is so much that simply shifting and being more mindful about the food you eat can bring. So, if you want to look and feel young longer, there can’t be a better time than now to pay more attention to what you’ve been putting on your plate and inside your gut.

How To Improve Your Health And Body At 40

 As you turn four decades old, there are definitely marked changes you probably already start seeing and feeling. Among these changes include the following:

  • You’re gaining weight more rapidly than you used too due to a significantly slower metabolism.
  • You’re retaining more water due to slower fluid drainage.
  • You feel tired sooner simply because of aging cells all over your body.
  • Your wounds tend to heal slower because of slower immune response.
  • Your skin begins to sag because of muscle loss.

One of the most effective ways that you can keep your mind sharp and your body high performing at your 40s and beyond is by making simple, key tweaks to your diet. Here are 5 ways you can improve your 40s diet that you’ve probably never tried before:

Increase intake of whole grains.

Do this as you eliminate the white grains in your diet. White rice leads to the build up excess sugar in the body likely to lead to diabetes. Make the healthier shift to whole grains which keep you feeling fuller for longer.

Serve up your favorite rice dishes with quinoa, brown rice, corn, couscous or, oats instead. Whole grains contain just the right level of calories your body needs with every serving, contains less to no fats, sugar-free, and is loaded with fiber. Based on a study published in the American Journal of Clinical Nutrition, researchers found that subjects who ate whole grains lost more belly fat than those who consumed refined grains for the same period.

Add good fats to your diet.

Incorporating Omega-3 and Omega-6 fatty acids help enhance your heart and brain health. These essential fatty acids promote faster anti-inflammatory response and supports faster cell recovery from damage. Deliberately finding means to enhance your body’s High Density Lipoprotein (HDL) content by carefully choosing your fat sources is one way to achieve healthy fat levels.

HDL aids in weight management by collecting excess fats in your body, bringing these back to your liver then, eliminating these from your body. Derive more of your fats from cold water fishes like salmon and trout, and add almonds to your snacking.

Add probiotics to your diet.

Healthy digestion is key to a healthy body. You need to keep a healthy balance of flora inside your gut to allow your body to derive more nutrients from your diet and actually assimilate these to energize multiple mechanisms in your body. Probiotics help the aging body keep functioning optimally as well as obtain the following benefits:

  • Enhance immune response
  • Restore healthy metabolism
  • Improve weight management

Women at various stages of menopause can benefit from probiotics too. It helps relieve depression, anxiety and mood swings, improve quality of sleep, and help protect against osteoporosis.

Make protein a part of your full meals.

Regular exercise can help you keep your muscles toned but, did you know that incorporating just enough protein in your diet can help you stay in shape? Protein is required to keep muscle and to build more muscle. Muscles makes you burn more calories. In fact, muscles keep burning excess fats even when you’re just doing nothing.

Lessen your calorie intake.

Be more careful of food choices by educating yourself and reading the labels. Use less fats and frying. Eat more boiled, stewed and baked dishes with a little bit all-natural flavoring like salt and pepper, and less of the artificial seasonings and sauces.

Conclusion

 Your body is a machine. It needs to be fueled and oiled to keep it from becoming rusty and sluggish. Nevertheless, aging will set in. Making healthier adjustments to your diet will help delay the debilitating effects of aging to your mind and body, and the sooner you can make the shift, the longer you can stay productive and keep looking and feeling younger.

Reference:  https://academic.oup.com/ajcn/article/92/5/1165/4597531

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