They say 40 is the new 30, thanks to healthier habits. However, women (as well as men) continue to struggle with weight and other health problems as they enter their 40s.
Both your nutritional needs (food and water) and your metabolism (the rate at which your body converts food into energy) change at this age. Your metabolism becomes slower. Women lose about half a pound of muscle each year starting around age 40. That makes it harder to lose weight. Some of the changes that women experience are due to decreased hormones, decreased activity levels, and medical conditions.
The way to improve health
What you eat is even more important when you hit your 40s. Women need protein (meat, fish, dairy, beans and seeds), carbohydrates (whole grains), fats (healthy oils) ), vitamins, minerals and water. These foods have been linked to preventing a number of diseases, such as osteoporosis, high blood pressure, heart disease, diabetes, and some cancers. The American Academy of Family Physicians supports healthy food supply chain development in supplemental nutrition programs to expand the availability of healthy foods.
Nutrition
If you’re still not serious about your nutrition when you’re 40, it’s time to start.
- Choose a variety of vegetables, including dark green, red and orange, beans and peas, starchy and non-starchy.
- Eat a variety of fruits.
- Include whole grains in your daily diet. Half of your grains should be whole grains.
- Stick to fat-free or low-fat milk. This includes fortified milk, yogurt, cheese, or soy products.
- Have protein in every meal. Healthy proteins include lean meat (chicken), seafood, eggs, beans and peas, nuts, seeds, and soy products.
- Use healthy oils, such as olive oil.
In addition, women should consume:
- Less than 10% of your daily calories from added sugars (desserts and processed foods)
- Less than 10% of daily calories from saturated fat (red meat, high-fat dairy)
- Less than 2,300 milligrams (mg) of sodium per day
- Do not drink more than one glass of wine per day
- Calcium, fiber, potassium, vitamin A and vitamin C
Metabolism
After 40, your hormone (estrogen) levels drop. This causes insulin (the hormone that helps your body use sugar) to increase. Your thyroid level goes down. This combination makes you hungrier. You will eat more and burn fewer calories. Most of the weight gain happens around your belly. Eat more foods with fiber (berries, whole grains, nuts) to keep you full and help you eat less. Aim for 25 grams of fiber a day after age 40. Other ways to boost metabolism include:
- Breakfast.
- Do exercise.
- Drink cold water.
- Sleep well.
- Eat spicy food.
Things to consider
After 40, most women have belly fat. Belly fat has been linked to diseases like diabetes, heart disease, dementia, and some cancers. If you have any of these conditions in your 40s, follow your doctor’s advice about nutrition.
At age 40, women lose muscle mass twice as fast as men. Most of the loss occurs in the core muscles, which support your abdominal area (another reason for belly fat). Strict diets (eating a very low amount of calories to lose weight fast in a short period of time) and not using your muscles also cause muscle loss.