People at 40 need to take extra care of their health as their metabolism slows and hormonal changes occur. Here are some superfoods that can help the 40-plus stay fit and healthy.
Your nutritional needs change with every step you take ahead in your chronological age. Your metabolism is faster in your 20s and 30s than when you reach your 40s. And if you are trying to lose weight, it will be even more challenging. Women need to be extra careful about their nutritional requirements after age 40 as they are nearing menopause. Hormonal changes at this age are vital in determining your mood, weight, and physical and mental health.
Nutritionist Dr Neha Dhulla recommends regular exercise for people over 40. Stick to a particular diet and fitness program long enough to get the desired results on time. “40 is the age when you should focus on your overall well-being. Make sure that you stay active, get proper nutrition, drink plenty of water, and go on vacations for a healthy and happy life,” she tells DoctorNDTV.
1. Stay Active: Include any sport or workout regime you enjoy, and do it at least 4 times a week. It will help you stay fit and active.
2. Nutrition: Nutrition plays a very important role at 40. Make sure that you eat in moderation and restrict consumption of junk/ processed foods/ alcohol/ smoking, etc, to a minimum.
3. Stay hydrated: Drink plenty of water. The incidence of urine infection is higher after age 40.
4. Travel and take vacations: It is very important to rejuvenate yourself occasionally, as most of you juggle multiple responsibilities at this age.
5. Health check-ups: Prevention is better than cure. Even if you are not suffering from any diseases, 40 is the right age to start with annual health check-ups.
Superfoods that are a must for 40-plus people 40 and older 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 make for a snack to mFibre: Vegetables rich in fiber, like cabbage, broccoli, beetroots, carrots, etc., must be a part of your diet. They help in stabilizing blood sugar levels and should be a part of your diet
3. Carrots: One of the richest sources of Vitamin A, carrots are great for skin and vision. Beta carotene in carrots helps reduce acne and wrinkles.
Also read: High-Fat Diet In Elderly May Put You At A Risk Of Heart Disease And Diabetes
4. Chia seeds: One of the highest sources of fiber, chia seeds are a great way to get heart-friendly omega-3 fatty acids. If you are 40 or older, eat chia seeds in moderate quantities regularly.
5. Berries: Berries like raspberries and blueberries are rich in antioxidants, which help reduce inflammation in the body.
6. Oats: Oats are a great source of fiber and have a low glycemic index. They help in regulating blood sugar and insulin levels.
7. Quinoa: Quinoa is rich in protein and fiber and is great for improving digestion and satiety. It is also free. People with gluten intolerance can easily eat healthy grains.
