People at the age of 40 have to take extra care of their health as their metabolism slows down and various hormonal changes take place in their bodies. Here are some superfoods that can help the 40 plus stay fit and healthy.
With every step you take in your chronological age, your nutritional needs change. Your metabolism is faster in your 20s and 30s than when you have reached your 40s. And if you try to lose weight, it becomes even more challenging. Women must be extra careful with their nutritional needs after the age of forty as they approach menopause. Hormonal changes that take place at this age play a vital role in determining your mood, weight, physical and mental health.
Nutritionist Dr. Neha Dhulla recommends regular exercise as a must for people over 40. Stick to a specific diet and fitness program long enough to get the desired results on time. "40 is the age at which you should focus on your overall well-being, make sure you stay active, get the right food, drink lots of water and go on vacation for a healthy and happy life," she tells DoctorNDTV.
Also read: Protein requirements for the 40 Plus: what you need to know
Lifestyle tips for 40 plus
1. Stay active: include every sport or training regime that you like in your routine and do this at least 4 times a week. It will help you stay fit and active.
2. Nutrition: Nutrition plays a very important role in 40. Make sure you eat in moderation and limit the use of junk / processed food / alcohol / smoking etc. To a minimum.
3. Stay hydrated: drink enough water to stay hydrated because the risk of urinary infection is higher after the age of 40.
4. Traveling and taking vacations: It is very important to rejuvenate yourself from time to time, since most of you have multiple responsibilities at this age.
5. Health checks: prevention is better than cure. 40 is the right age to start annual health checks, even if you don't have any illnesses.
Read also: Don't miss out on Omega-3 fatty acids: higher omega-3 levels can help to stimulate cognitive skills in the elderly
Superfoods that are a must for the 40 plus
People over 40 must include the following foods in their diet in a healthy pattern for good health and disease prevention.
1. Almonds: almonds contain healthy fats (monounsaturated and polyunsaturated fats) and provide a delicious snack.
2. Fiber: vegetables rich in fiber such as cabbage, broccoli, beetroot, carrots, etc., should be part of your diet. They help stabilize blood sugar levels and must be part of your diet.
3. Carrots: one of the richest sources of vitamin A, roots are great for your skin and eyesight. Beta-carotene in carrots also helps to reduce acne and wrinkles.
Read also: Low fat diet in the elderly can put you at risk for heart disease and diabetes
4. Chia seeds: one of the largest sources of fiber, chia seeds are a great way to make your omega-3 fatty acids heart-friendly. If you are 40 plus, eat chia seeds regularly in moderate amounts.
5. Berries: Berries such as raspberries and blueberries are rich in antioxidants that help reduce inflammation in the body.
6. Oats: Oats are a large source of fiber and have a low glycemic index. They help regulate blood sugar levels and insulin levels.
7. Quinoa: Quinoa is rich in protein and fiber and is great for improving digestion and satiety. Quinoa is also gluten-free. People with gluten intolerance can easily load this healthy grain.
With every step you take in your chronological age, your nutritional needs change. Your metabolism is faster in your 20s and 30s than when you have reached your 40s. And if you try to lose weight, it becomes even more challenging. Women must be extra careful with their nutritional needs after the age of forty as they approach menopause. Hormonal changes that take place at this age play a vital role in determining your mood, weight, physical and mental health.
Nutritionist Dr. Neha Dhulla recommends regular exercise as a must for people over 40. Stick to a specific diet and fitness program long enough to get the desired results on time. "40 is the age at which you should focus on your overall well-being, make sure you stay active, get the right food, drink lots of water and go on vacation for a healthy and happy life," she tells DoctorNDTV.
Also read: Protein requirements for the 40 Plus: what you need to know
Lifestyle tips for 40 plus
1. Stay active: include every sport or training regime that you like in your routine and do this at least 4 times a week. It will help you stay fit and active.
2. Nutrition: Nutrition plays a very important role in 40. Make sure you eat in moderation and limit the use of junk / processed food / alcohol / smoking etc. To a minimum.
3. Stay hydrated: drink enough water to stay hydrated because the risk of urinary infection is higher after the age of 40.
4. Traveling and taking vacations: It is very important to rejuvenate yourself from time to time, since most of you have multiple responsibilities at this age.
5. Health checks: prevention is better than cure. 40 is the right age to start annual health checks, even if you don't have any illnesses.
Read also: Don't miss out on Omega-3 fatty acids: higher omega-3 levels can help to stimulate cognitive skills in the elderly
Superfoods that are a must for the 40 plus
People over 40 must include the following foods in their diet in a healthy pattern for good health and disease prevention.
1. Almonds: almonds contain healthy fats (monounsaturated and polyunsaturated fats) and provide a delicious snack.
2. Fiber: vegetables rich in fiber such as cabbage, broccoli, beetroot, carrots, etc., should be part of your diet. They help stabilize blood sugar levels and must be part of your diet.
3. Carrots: one of the richest sources of vitamin A, roots are great for your skin and eyesight. Beta-carotene in carrots also helps to reduce acne and wrinkles.
Read also: Low fat diet in the elderly can put you at risk for heart disease and diabetes
4. Chia seeds: one of the largest sources of fiber, chia seeds are a great way to make your omega-3 fatty acids heart-friendly. If you are 40 plus, eat chia seeds regularly in moderate amounts.
5. Berries: Berries such as raspberries and blueberries are rich in antioxidants that help reduce inflammation in the body.
6. Oats: Oats are a large source of fiber and have a low glycemic index. They help regulate blood sugar levels and insulin levels.
7. Quinoa: Quinoa is rich in protein and fiber and is great for improving digestion and satiety. Quinoa is also gluten-free. People with gluten intolerance can easily load this healthy grain.
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