Food after 40 for health and beauty

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Food after 40 for health and beauty: Encyclopedia of a conscious choice

Chapter 1: Metamorphosis of the body after 40: physiological changes and their effect on the need for nutrition

With the onset of a 40-year line, the human body undergoes a number of significant physiological changes that have a direct effect on nutrition needs. These changes relate to almost all systems of organs and require a revision of the diet and lifestyle to maintain health, energy and appearance.

  • Reducing metabolism: One of the most noticeable changes is a slowdown in metabolism. With age, the amount of muscle mass is reduced, which is the main consumer of energy in the body. This leads to a decrease in the daily calorie need. If the consumption of calories remains at the same level, the risk of weight gain increases, especially in the abdomen. In addition, the sensitivity of cells to insulin is reduced, which increases the risk of the development of insulin resistance and type 2 diabetes.

    • Impact on food: It is necessary to reduce calorie intake, especially due to simple carbohydrates and saturated fats. It is important to increase protein consumption to maintain muscle mass and accelerate metabolism. Regular physical exercises, especially strength training, will help save and increase muscle mass.
    • Examples of products: Springs of protein: chicken breast, fish, tofu, legumes. Low -calorie vegetables: broccoli, spinach, cucumbers. Complex carbohydrates: whole grain bread, oatmeal, brown rice.

  • Hormonal changes: In women, after 40 years, the period of perimenopause begins, characterized by a decrease in estrogen levels. This leads to a number of changes, including an increase in the risk of osteoporosis, cardiovascular diseases and changes in mood. In men, the level of testosterone decreases, which can lead to a decrease in muscle mass, a deterioration in libido and an increase in the risk of the development of a metabolic syndrome.

    • Impact on food: Women need to increase the consumption of calcium and vitamin D to maintain bone health. It is recommended to consume products containing phytoestrogens, such as soy and flax seeds. It is important for men to consume a sufficient amount of zinc and vitamin D, which are necessary to maintain the level of testosterone.
    • Examples of products: Calcium: dairy products, green leafy vegetables, tofu. Vitamin D: fatty fish, eggs, enriched products. Phytoestrogens: soy, tofu, edamama, flax seeds. Zinc: oysters, beef, pumpkin seeds.

  • Changes in the digestive system: With age, the production of digestive enzymes is reduced, which can lead to a deterioration in digestion and the assimilation of nutrients. The intestinal motor skills are also reduced, which can lead to constipation.

    • Impact on food: It is necessary to eat easily digestible food, rich in fiber. It is recommended to use probiotics to maintain the health of intestinal microflora. It is important to drink enough water to prevent constipation.
    • Examples of products: Fiber: fruits, vegetables, whole grain products. Probiotics: yogurt, kefir, sauerkraut. Easily digestible food: boiled vegetables, low -fat meat, fish.

  • Reducing the absorption of vitamins and minerals: With age, the body’s ability to absorb some vitamins and minerals, such as vitamin B12, calcium and iron, worsens.

    • Impact on food: It is necessary to ensure sufficient receipt of these vitamins and minerals with food or take vitamin additives on the recommendation of a doctor.
    • Examples of products: Vitamin B12: meat, fish, eggs, dairy products, enriched products. Calcium: dairy products, green leafy vegetables, tofu. Iron: red meat, liver, legumes, green leafy vegetables.

  • Deterioration of kidney work: With age, the function of the kidneys decreases, which can lead to a violation of waste withdrawal and regulation of the water-salt balance.

    • Impact on food: It is necessary to limit the consumption of salt and protein to reduce the load on the kidneys. It is important to drink a sufficient amount of water to maintain kidney function.
    • Examples of products: Low salt products: fresh fruits and vegetables, poultry without skin, low -fat meat, fish. Low protein products: vegetables, fruits, whole grain products.

Chapter 2: Macronutrients: balance of proteins, fats and carbohydrates for optimal health

The correct ratio of macronutrients – proteins, fats and carbohydrates – plays a key role in maintaining health and beauty after 40 years. Changes in metabolism and hormonal background require a revision of the usual proportions and emphasis on the quality sources of each macronutrient.

  • Proteins (proteins): building material and metabolism accelerator

    • Role in the body: Proteins are building material for all cells and tissues of the body. They are necessary to maintain muscle mass, immune system and the production of hormones and enzymes. After 40 years, when the muscle mass is naturally reduced, the consumption of a sufficient amount of protein becomes especially important.
    • Recommended norm: The recommended protein consumption rate is 1-1.2 grams per kilogram of body weight per day. People involved in sports may need more protein.
    • Springs of protein:
      • Animal sources: Chicken breast, turkey, low -fat beef, fish (salmon, tuna, cod), eggs, dairy products (yogurt, cottage cheese, milk).
      • Plant sources: Legumes (lentils, beans, chickpeas), tofu, cinema, nuts and seeds, soy products.
    • Recommendations for use: Try to distribute protein consumption evenly during the day. Turn on protein products in each meal. Choose low -fat protein sources.

  • Fat: Energy, Hormones and Heart Health

    • Role in the body: Fat are an important source of energy, necessary for the assimilation of fat -soluble vitamins and participate in the production of hormones. However, it is important to choose the right fats and consume them in moderate quantities.
    • Recommended norm: The recommended rate of fat consumption is 20-35% of the total number of calories.
    • Sources of fat:
      • Useful fats:
        • Mononasized fats: Olive oil, avocados, nuts (almonds, cashews), seeds (pumpkin seeds, sesame seeds).
        • Paul -Eathed out fats: Fat fish (salmon, mackerel, sardines), linseed oil, walnuts, chia seeds. Omega-3 and omega-6 fatty acids belong to this group and are indispensable, that is, the body cannot synthesize them independently and should receive from food.
      • Harmful fats:
        • Saturated fats: Fatty meat, butter, cheese, palm oil, coconut oil. The use of saturated fats should be limited, as they can increase the level of cholesterol in the blood and increase the risk of developing cardiovascular diseases.
        • Transjir’s: Margarine, pastries, fast food. Transfiders should be completely excluded from the diet, as they have an extremely negative effect on health.
    • Recommendations for use: Prefer useful fats harmful. Use olive oil to refuel salads and cooking. Include fatty fish in the diet 2-3 times a week. Limit the consumption of saturated fats and completely eliminate trans fats.

  • Carbohydrates: Energy for the brain and body

    • Role in the body: Carbohydrates are the main source of energy for the body, especially for the brain and muscles. However, it is important to choose the right carbohydrates and use them in moderate quantities.
    • Recommended norm: The recommended norm of carbohydrate consumption is 40-50% of the total number of calories. People with insulin resistance or diabetes should limit the consumption of carbohydrates and choose carbohydrates with a low glycemic index.
    • Sources of carbohydrates:
      • Useful carbohydrates (complex carbohydrates): Whole grain bread, oatmeal, brown rice, cinema, buckwheat, legumes, fruits and vegetables. Complex carbohydrates are digested more slowly than simple carbohydrates, and provide the body with energy for a long time.
      • Harmful carbohydrates (simple carbohydrates): White bread, pasta made of white flour, sweets, carbonated drinks, fruit juices. Simple carbohydrates quickly increase blood sugar, which can lead to insulin resistance and weight gain.
    • Recommendations for use: Prefer complex carbohydrates simple. Limit the consumption of sugar and products containing added sugar. Use fruits and vegetables in moderate quantities. Choose whole grain products.

Chapter 3: Micronutrients: Vitamins and minerals – the foundation of health and beauty

Vitamins and minerals play an important role in maintaining health and beauty at any age, but after 40 years their value increases in connection with changes in metabolism and decrease in absorption.

  • Vitamin D:

    • Role in the body: Vitamin D is necessary for the health of bones, the immune system and the nervous system. He also plays a role in regulating the level of calcium in the blood.
    • Recommended norm: The recommended vitamin D consumption rate is 600-800 IU per day. People with vitamin D deficiency may require a higher dose.
    • Sources of vitamin D: Fat fish (salmon, mackerel, sardines), eggs, enriched products (milk, yogurt, flakes). Sunlight is also a source of vitamin D, but in temperate latitudes it is not enough, especially in winter.
    • Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, increased susceptibility to infections.

  • Calcium:

    • Role in the body: Calcium is necessary for the health of bones and teeth. He also plays a role in muscle contraction, transmitting nerve impulses and blood coagulation.
    • Recommended norm: The recommended rate of calcium consumption is 1000 mg per day for women under 50 years old and 1200 mg per day for women over 50.
    • Calcium sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (broccoli, spinach), tofu, enriched products (orange juice, flakes).
    • Deficiency symptoms: Osteoporosis, convulsions, muscle cramps, numbness of the limbs.

  • Vitamin B12:

    • Role in the body: Vitamin B12 is necessary for the health of the nervous system and blood formation.
    • Recommended norm: The recommended vitamin B12 consumption rate is 2.4 mcg per day.
    • Sources of vitamin B12: Meat, fish, eggs, dairy products, enriched products (flakes, soy milk). Vitamin B12 is found only in animal products, so vegetarians and vegans need to take vitamin B12 additives.
    • Deficiency symptoms: Fatigue, weakness, numbness of the limbs, worsening memory, depression.

  • Magnesium:

    • Role in the body: Magnesium is involved in more than 300 enzymatic reactions in the body. It is necessary for the health of bones, muscles, nervous system and heart.
    • Recommended norm: The recommended magnesium consumption rate is 400-420 mg per day for men and 310-320 mg per day for women.
    • Sources of magnesium: Green leaf vegetables (spinach, broccoli), nuts and seeds (almonds, pumpkin seeds), legumes, whole grain products.
    • Deficiency symptoms: Muscle convulsions, fatigue, insomnia, irritability.

  • Potassium:

    • Role in the body: Potassium is necessary for the regulation of blood pressure, the balance of fluid in the body and muscle contractions.
    • Recommended norm: The recommended potassium consumption rate is 4700 mg per day.
    • Sources of potassium: Bananas, potatoes, spinach, avocados, legumes.
    • Deficiency symptoms: Muscle weakness, fatigue, constipation, increased blood pressure.

  • Zinc:

    • Role in the body: Zinc is necessary for the immune system, wound healing, DNA synthesis and reproductive function.
    • Recommended norm: The recommended zinc consumption rate is 11 mg per day for men and 8 mg per day for women.
    • Sources of zinc: Oysters, beef, pumpkin seeds, legumes, whole grain products.
    • Deficiency symptoms: Weakening of the immune system, hair loss, worsening wound healing, loss of taste and smell.

  • Selenium:

    • Role in the body: Selenium is an antioxidant and is necessary for the health of the thyroid gland.
    • Recommended norm: The recommended selenium consumption rate is 55 μg per day.
    • Sources of Selena: Brazilian nuts, tuna, turkey, eggs.
    • Deficiency symptoms: Weakening of the immune system, problems with the thyroid gland.

Chapter 4: Water: Elixir of Life and Beauty

Water plays a key role in all physiological processes in the body. It is necessary for transporting nutrients, removing waste, maintaining body temperature and moisturizing the skin. With age, the feeling of thirst can be dull, so it is important to deliberately monitor sufficient water consumption.

  • The role of water in the body:

    • Transport of nutrients: Water tolerates nutrients to cells and removes waste.
    • Body temperature regulation: Water helps to maintain stable body temperature due to sweating.
    • Moisturization of the skin: Water supports the elasticity and elasticity of the skin.
    • Kidney work: Water is necessary for the normal function of the kidneys and the removal of waste from the body.
    • Digestion: Water helps to digest food and prevents constipation.

  • Recommended norm:

    • The recommended water consumption rate is 8 cups (2 liters) per day. However, this norm can vary depending on the level of physical activity, climate and health status.

  • Water sources:

    • Water: Pure drinking water is the best source of liquid.
    • Other drinks: Herbal teas, vegetable juices, fruits and vegetables (especially cucumbers, watermelon, strawberries) also contain water.
    • Products: Many products, such as soups, yogurts and fruits, contain a significant amount of water.

  • Tips for increasing water consumption:

    • Wear a bottle of water with you and drink it during the day.
    • Drink a glass of water before each meal.
    • Include more fruits and vegetables rich in water in the diet.
    • Replace carbonated drinks with water or herbal tea.
    • Install reminders on the phone so as not to forget to drink water.

  • Signs of dehydration:

    • Thirst
    • Dry mouth and throat
    • Dark urine
    • Rare urination
    • Fatigue
    • Headache
    • Dizziness

Chapter 5: Antioxidants: Protection against free radicals and slowing down aging

Antioxidants are substances that protect the body cells from damage by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cardiovascular diseases, cancer and Alzheimer’s disease. After 40 years, when the antioxidant protection of the body weakens, it is especially important to use products rich in antioxidants.

  • Main antioxidants:

    • Vitamin C: Citrus fruits, berries, pepper, broccoli.
    • Vitamin E: Nuts, seeds, vegetable oils, green leafy vegetables.
    • Beta-carotene: Carrots, pumpkin, sweet potatoes, spinach.
    • Selenium: Brazilian nuts, tuna, turkey, eggs.
    • Liquopin: Tomatoes, watermelon, pink grapefruit.
    • Anthocials: Berries (blueberries, raspberries, strawberries), grapes, red cabbage.
    • Flavonoids: Tea, coffee, cocoa, onions, apples.

  • Sources of antioxidants:

    • Fruits and vegetables: Berries, citrus fruits, apples, grapes, tomatoes, carrots, broccoli, spinach.
    • Nuts and seeds: Walnuts, almonds, pumpkin seeds, flax seeds.
    • Tea and coffee: Green tea, black tea, coffee.
    • Cocoa and chocolate: Dark chocolate with a high content of cocoa.
    • Herbs and spices: Turmeric, ginger, rosemary, oregano.

  • Tips for increasing the consumption of antioxidants:

    • Include a variety of fruits and vegetables of bright colors in the diet.
    • Use nuts and seeds as a snack.
    • Drink green tea or coffee instead of carbonated drinks.
    • Add herbs and spices to your dishes.
    • Choose dark chocolate with a high cocoa content.

  • The influence of antioxidants on health and beauty:

    • Protection against chronic diseases: Antioxidants help protect cells from damage to free radicals and reduce the risk of developing cardiovascular diseases, cancer and Alzheimer’s disease.
    • Slow down aging: Antioxidants help protect the skin from damage to ultraviolet rays and slow down the aging process.
    • Strengthening the immune system: Antioxidants help strengthen the immune system and increase resistance to infections.
    • Visual improvement: Some antioxidants, such as Luthein and Zeaxantin, help protect the eyes from damage and reduce the risk of developing age -related macular degeneration and cataracts.

Chapter 6: Practical Councils on Catering after 40

The transition to a healthy diet after 40 years may seem difficult, but subject to simple rules and planning, you can achieve significant results in improving health and appearance.

  • Power planning:

    • Make a menu for a week: Plan your food meals in advance to avoid spontaneous and often unhealthy solutions.
    • Make shopping lists: Before going to the store, make a list of necessary products to avoid buying unnecessary and harmful products.
    • Cook in advance: If you have little time within a week, cook dishes in advance and store them in the refrigerator or freezer.

  • Portions:

    • Control the size of the portions: Use smaller plates and cups to visually reduce portions.
    • Do not overeat: Eat slowly and consciously to feel saturation.
    • Limit calorie intake: Consider your calorie needs and try not to overeat.

  • Meals:

    • Do not miss breakfast: Breakfast helps to launch metabolism and provides the body with energy for the whole day.
    • Eat regularly: Try to eat small portions every 3-4 hours to maintain a stable blood sugar and avoid overeating.
    • Do not eat before going to bed: Try not to eat 2-3 hours before bedtime so that the body can digest food and rest.

  • Choosing products:

    • Choose whole products: Give preference to unprocessed products such as fruits, vegetables, whole grain products and low -fat meat.
    • Limit the consumption of processed products: Avoid products containing added sugar, salt and trans fats.
    • Read the labels: Carefully study the composition of the products before buying.
    • Prepare at home: By preparing at home, you can control the ingredients and the size of the portions.

  • Cooking:

    • Use healthy cooking methods: Prepare steam, bake, cook or simmer instead of frying.
    • Use less oil: Use anti -stick dishes or add a small amount of vegetable oil.
    • Add herbs and spices: Use herbs and spices to give taste to dishes instead of salt and sugar.

  • Snacks:

    • Choose healthy snacks: Fruits, vegetables, nuts, yogurt.
    • Avoid sweet and salty snacks: Sweets, chips, cookies.
    • Plan snacks: Take healthy snacks with you to avoid temptation to buy unhealthy food.

  • Life:

    • Play sports regularly: Physical exercises help maintain muscle mass, accelerate metabolism and improve mood.
    • Sleep enough: The lack of sleep can lead to an increase in appetite and weight gain.
    • Manage stress: Stress can lead to overeating and unhealthy food habits.
    • Refuse smoking and limit alcohol consumption: Smoking and alcohol have a negative effect on health and beauty.

Chapter 7: Dietary strategies for specific purposes

Food after 40 years can be adapted to achieve specific goals, such as weight loss, maintaining heart health, and improving the condition of the skin and hair.

  • Weight loss:

    • Reduce calorie intake: Reduce portions, choose low -calorie foods and avoid sweet and fatty dishes.
    • Increase protein consumption: Protein helps to preserve muscle mass and accelerates metabolism.
    • Increase fiber consumption: Fiber helps to feel full and regulates blood sugar.
    • Limit carbohydrate consumption: Choose complex carbohydrates and avoid simple carbohydrates.
    • Drink enough water: Water helps to feel full and accelerates metabolism.
    • Take sports: Exercise helps burn calories and strengthen muscles.

  • Maintaining heart health:

    • Limit the consumption of saturated fats and trans fats: Choose low -fat meat, poultry without skin and dairy products with low fat.
    • Increase the consumption of healthy fats: Bold fish, olive oil, avocados, nuts.
    • Increase fiber consumption: Fruits, vegetables, whole grain products.
    • Limit salt consumption: Avoid processed products and add less salt when cooking.
    • Maintain healthy weight: Excess weight increases the risk of developing cardiovascular diseases.
    • Play sports regularly: Physical exercises strengthen the heart and reduce the risk of developing cardiovascular diseases.

  • Improving the condition of the skin and hair:

    • Drink enough water: Water supports the elasticity and elasticity of the skin.
    • Use products rich in antioxidants: Fruits, vegetables, tea, cocoa.
    • Use products rich in omega-3 fatty acids: Fat fish, linseed oil, walnuts.
    • Use products rich in vitamin C: Citrus fruits, berries, pepper, broccoli.
    • Use products rich in zinc: Oysters, beef, pumpkin seeds.
    • Use products rich in protein: Protein is necessary for the health of the skin and hair.

  • Maintaining bone health:

    • Increase calcium consumption: Dairy products, green leafy vegetables, tofu.
    • Increase the consumption of vitamin D: Fat fish, eggs, enriched products.
    • Do physical exercises with the load: Walking, running, dancing, strength training.
    • Refuse smoking and limit alcohol consumption: Smoking and alcohol have a negative effect on bone health.

Chapter 8: Myths and Eating errors after 40

There are many myths and misconceptions about nutrition after 40 years that can be misleading and leading to incorrect decisions. It is important to be critical of information and based on scientific data.

  • Myth: After 40 years, metabolism slows down so much that it is impossible to lose weight.

    • Reality: Metabolism really slows down with age, but this does not mean that it is impossible to lose weight. Reducing calorie consumption and increasing physical activity will help to burn calories and lose weight.

  • Myth: After 40 years, you need to completely abandon carbohydrates.

    • Reality: Carbohydrates are an important source of energy for the body. It is important to choose complex carbohydrates (whole grains, fruits, vegetables) and limit the consumption of simple carbohydrates (sweets, white bread, carbonated drinks).

  • Myth: After 40 years, only low -fat products need to be consumed.

    • Reality: Fats are necessary for the assimilation of fat -soluble vitamins and the production of hormones. It is important to choose healthy fats (oily fish, olive oil, avocados, nuts) and limit the consumption of saturated and trans fats.

  • Myth: After 40 years, you need to take vitamin additives without a doctor’s prescription.

    • Reality: Vitamin additives should be taken only as prescribed by a doctor, after analyzes and identifying a deficiency of certain vitamins and minerals. The uncontrolled intake of vitamin additives can be harmful to health.

  • Myth: After 40 years, you need to eat the same thing every day.

    • Reality: A variety of nutrition provides the body with all the necessary nutrients. Try to include a variety of fruits, vegetables, whole grain products, low -fat meat and dairy products in the diet.

  • Myth: After 40 years, it is impossible to increase muscle mass.

    • Reality: It is more difficult to increase muscle mass after 40 years than in youth, but this is quite possible. Power training and sufficient protein consumption will help to increase muscle mass.

Chapter 9: The role of genetics and individual characteristics

It is important to remember that nutrition needs after 40 years can vary depending on the genetic factors and individual characteristics of the body.

  • Genetics: Genetic factors can affect metabolism, predisposition to certain diseases and sensitivity to certain food products.

  • Individual features: Age, gender, level of physical activity, state of health and the presence of chronic diseases also affect the need for nutrition.

  • Consultation with a doctor or nutritionist: To develop an individual food plan, it is recommended to consult a doctor or a nutritionist. A specialist will be able to evaluate your health status, take into account your individual characteristics and genetic factors and draw up a power plan that will be optimal for you.

Chapter 10: Psychological aspects of nutrition

Nutrition is not only a physiological need, but also a psychological process. Emotions, stress and social factors can influence food habits.

  • Conscious nutrition: Practice conscious nutrition to improve your food habits and control food consumption. Eat slowly, consciously and without abstracts.

  • Emotional nutrition: Pay attention to your emotions and learn to cope with stress and negative emotions without the help of food.

  • Social nutrition: Consider social factors that can affect your food habits. Plan in advance what you will eat at parties and in restaurants.

  • Support: Contact your friends, family or specialist, if it’s hard for you to change your food habits yourself.

Chapter 11: Nutrition and Beauty: the connection between the diet and the appearance

Nutrition has a direct effect on the appearance, including the condition of the skin, hair and nails. The correct diet can help maintain youth and beauty.

  • Leather:

    • Moisturization: Drink enough water to maintain the elasticity and elasticity of the skin.
    • Antioxidants: Use products rich in antioxidants to protect the skin from damage to free radicals.
    • Collagen: Use products rich in vitamin C and protein, which are necessary for the synthesis of collagen.
    • Healthy fats: Use products rich in omega-3 fatty acids that help reduce inflammation and improve the condition of the skin.

  • Hair:

    • Protein: Use a sufficient amount of protein, which is a building material for hair.
    • Iron: Use products rich in iron, which is necessary for hair growth.
    • Zinc: Use products rich in zinc, which is necessary for the health of the scalp and hair.
    • Biotin: Use products rich in biotin that helps strengthen hair.

  • Nails:

    • Protein: Use a sufficient amount of protein, which is a building material for

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