Proper nutrition after 40: the basis of health and longevity

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Chapter 1: Metabolism and age -related changes: Preparation for the new era

With the onset of fortieth anniversary, the body undergoes a number of physiological changes affecting metabolism, hormonal balance and the general need for nutrients. Understanding these changes is a cornerstone to develop an effective nutrition strategy aimed at maintaining health and longevity.

  • Slow down metabolism: With age, there is a gradual decrease in basal metabolism (BMR) – the number of calories burned by the body at rest. This is due to a decrease in muscle mass (sarcopenia) and a change in the hormonal background. A decrease in muscle mass leads to a decrease in energy consumption, since the muscles are more metabolically active tissue than fat. Hormonal changes, such as a decrease in testosterone levels in men and estrogen in women during perimenopause, also contribute to a slowdown in metabolism.

  • Hormonal shifts: Hormonal vibrations have a significant effect on appetite, fat distribution and overall well -being. In women approaching menopause, a decrease in estrogen levels can lead to an increase in fat deposition in the abdomen, a deterioration in insulin sensitivity and increasing the risk of cardiovascular diseases. In men, a decrease in testosterone levels can lead to loss of muscle mass, an increase in fat mass and a decrease in energy. Maintaining a healthy hormonal balance through nutrition and physical activity plays a decisive role in maintaining health.

  • Change of body composition: With age, there is a tendency to increase fat mass and a decrease in muscle mass. This change in the composition of the body increases the risk of chronic diseases, such as type 2 diabetes, cardiovascular diseases and osteoporosis. Proper nutrition and regular physical exercises, especially strength training, help maintain muscle mass and reduce the percentage of fat in the body.

  • Reducing the function of the digestive system: With age, the production of digestive enzymes may decrease, which complicates the digestion of food and the absorption of nutrients. The intestinal peristalsis can also worsen, leading to constipation and other digestive problems. The inclusion of a sufficient amount of fiber, probiotics and prebiotics in the diet helps maintain the health of the digestive system.

  • Reducing a sense of thirst: With age, a sense of thirst may decrease, which increases the risk of dehydration. The lack of fluid in the body can lead to fatigue, headaches, constipation and other health problems. It is important to regularly drink water during the day, even if there is no sense of thirst.

  • Changing the need for nutrients: Given age -related changes, the need for certain nutrients also changes. For example, the need for calcium and vitamin D increases to maintain bone health. The need for vitamins of group B, antioxidants and omega-3 fatty acids may also increase.

Chapter 2: Squirrels: The basis for maintaining muscle mass and health

Protein plays a critical role in maintaining health after 40 years. It is necessary to preserve muscle mass, maintain the immune system, the production of hormones and enzymes, as well as for tissue restoration.

  • The role of protein in maintaining muscle mass: After 40 years, the muscle mass begins to gradually decrease, which leads to a decrease in metabolism and an increase in the risk of sarcopenia. Enough protein consumption, especially in combination with strength training, helps to slow down this process and maintain muscle mass.

  • Recommended daily protein norm: The recommended daily protein rate for people over 40 is 1.0-1.2 grams per kilogram of body weight. For people involved in sports or seeking to increase muscle mass, the need for protein can be higher-up to 1.5-2.0 grams per kilogram of body weight. It is important to evenly distribute protein intake during the day in order to ensure the constant flow of amino acids into the body.

  • Springs of protein:

    • Animal sources: These include meat (beef, chicken, turkey, pork), fish (salmon, tuna, sardines), eggs, dairy products (milk, yogurt, cheese).
    • Plant sources: These include legumes (beans, lentils, peas, chickpeas), tofu, pace, movie, nuts and seeds.
    • Combining plant proteins: Plant proteins, as a rule, do not contain all the necessary amino acids, so it is important to combine various sources of plant protein to get a complete set of amino acids. For example, you can combine legumes with grain.

  • Protein consumption tips:

    • Add protein to each meal.
    • Use protein cocktails as a snack or supplement to the main meal.
    • Choose products rich in protein, such as Greek yogurt, cottage cheese, eggs and lean meat.
    • Plan your food in advance to make sure that you get enough protein.

  • The risks of insufficient protein consumption:

    • Loss of muscle mass
    • Reducing immunity
    • Fatigue and weakness
    • Slow recovery after injuries and diseases
    • Increased risk osteoporosis

Chapter 3: Carbohydrates: Energy and fiber for optimal functioning

Carbohydrates are the main source of energy for the body, but it is important to choose the right types of carbohydrates and control their consumption, especially after 40 years.

  • Differences between simple and complex carbohydrates:

    • Simple carbohydrates: They are quickly absorbed, lead to a sharp increase in blood sugar. These include sugar, honey, fructose, glucose contained in sweets, carbonated drinks and some fruits.
    • Complex carbohydrates: Slowly absorbed, provide the body with energy for a longer period of time. These include starch and fiber contained in whole grain products, vegetables and legumes.

  • The choice of complex carbohydrates: After 40 years, it is recommended to give preference to complex carbohydrates, such as:

    • Whole grain products: Brown rice, film, oats, whole grain bread and pasta.
    • Vegetables: Broccoli, spinach, carrots, pepper, tomatoes, cucumbers.
    • Fruits: Berries, apples, pears, citrus fruits (moderately due to the content of fructose).
    • Legumes: Beans, lentils, peas, chickpeas.

  • The role of fiber: Fiber plays an important role in maintaining the health of the digestive system, reducing blood cholesterol, controlling blood sugar and maintaining a feeling of satiety. The recommended daily fiber rate is 25-35 grams.

  • Sources of fiber:

    • Vegetables
    • Fruits
    • Whole grain products
    • Legumes
    • Nuts and seeds

  • Limiting the consumption of simple carbohydrates: After 40 years, it is recommended to limit the consumption of simple carbohydrates, such as sugar, honey, sweets, carbonated drinks and refined grain products. Excessive consumption of simple carbohydrates can lead to weight gain, an increase in blood sugar and an increase in the risk of type 2 diabetes.

  • The influence of glycemic index and glycemic load:

    • Glycemic index (gi): An indicator reflecting the rate of increase in blood sugar after using a certain product.
    • Glycemic load (GN): An indicator taking into account both the glycemic index and the amount of carbohydrates in the portion of the product.
    • It is recommended to choose products with low GI and GN to maintain a stable blood sugar.

  • Carbohydrate consumption tips:

    • Read the labels of products and pay attention to the content of sugar and fiber.
    • Avoid sweet drinks and juices.
    • Choose whole grain products instead of refined.
    • Increase the consumption of vegetables and fruits.
    • Plan your food in advance to avoid snacks of unhealthy foods.

Chapter 4: Fat: Healthy sources for hormonal balance and heart health

Fat play an important role in hormonal balance, maintaining the health of the heart and brain, as well as in the assimilation of fat -soluble vitamins. It is important to choose the right types of fats and control their consumption.

  • Differences between saturated, unsaturated and trans fats:

    • Saturated fats: They are mainly found in animal products, such as fatty meat, butter, cheese and palm oil. Excessive consumption of saturated fats can lead to an increase in blood cholesterol and an increase in the risk of cardiovascular diseases.
    • Unsaturated fats: They are divided into mononed and polyunsaturated fats. They are considered useful for the health of the heart and brain.
      • Mononasized fats: Contained in olive oil, avocados, nuts (almonds, hazelnuts, cashews) and seeds.
      • Paul -Eathed out fats: Include omega-3 and omega-6 fatty acids.
    • Trans-fats: Formed in the process of hydrogenization of vegetable oils. Contained in margarine, pastries, fried foods and semi -finished products. Trans-fats are extremely harmful to health and should be as excluded as possible from the diet.

  • Omega-3 and omega-6 fatty acids:

    • Omega-3 fatty acids: They have anti -inflammatory properties, are useful for the health of the heart and brain. The main sources of omega-3 fatty acids: fatty fish (salmon, tuna, sardines, macrel), linen seed, chia seeds, walnuts and fish oil.
    • Omega-6 fatty acids: Contained in vegetable oils (sunflower, corn, soy), nuts and seeds. It is important to maintain a balance between omega-3 and omega-6 fatty acids, since an excess of omega-6 fatty acids can contribute to inflammation.

  • Recommended ratio of omega-6 and omega-3: The recommended ratio of omega-6 and omega-3 fatty acids is 2: 1 or 4: 1. In the modern diet, as a rule, there is an excess of omega-6 fatty acids, so it is important to increase the consumption of omega-3 fatty acids.

  • Sources of healthy fats:

    • Olive oil
    • Avocado
    • Nuts and seeds
    • Fat fish
    • Flax-seed
    • Chia seeds

  • Limiting the consumption of saturated and trans fats: It is recommended to limit the consumption of saturated fats and completely eliminate trans fats from the diet. Read the labels of products and avoid products containing hydrogenated oils.

  • The role of fats in the assimilation of fat -soluble vitamins: Fats are necessary for the assimilation of fat -soluble vitamins (A, D, E, K). Therefore, it is important to include products containing healthy fats in the diet, especially in combination with products rich in fat -soluble vitamins.

  • Tips for including healthy fats in the diet:

    • Use olive oil for cooking and salad dressing.
    • Add avocados to salads, sandwiches and smoothies.
    • Eat nuts and seeds as a snack.
    • Include fatty fish in the diet 2-3 times a week.
    • Add flaxseed and chia seeds to cereal, yogurt and smoothie.

Chapter 5: Vitamins and minerals: the key to optimal health and disease prevention

Vitamins and minerals play a crucial role in maintaining health, ensuring the normal functioning of organs and systems, as well as in the prevention of various diseases. With age, the need for certain vitamins and minerals may increase.

  • The most important vitamins and minerals for people over 40:

    • Calcium: It is necessary to maintain the health of bones and teeth, the prevention of osteoporosis. The recommended daily calcium rate for people over 50 is 1200 mg. Sources of calcium: dairy products, green leafy vegetables, tofu, enriched products.
    • Vitamin D: It is necessary for the absorption of calcium, maintaining the immune system and bone health. Vitamin D is synthesized in the skin under the influence of sunlight. However, with age, the ability of the skin to the synthesis of vitamin D decreases. The recommended daily vitamin D norm is 600-800 IU. Sources of vitamin D: fatty fish, egg yolk, enriched products and food additives.
    • Vitamin B12: It is necessary for the normal functioning of the nervous system and the formation of red blood cells. With age, the absorption of vitamin B12 from food may decrease. Sources of vitamin B12: meat, fish, eggs, dairy products and enriched products. In some cases, vitamin B12 in the form of an additive may be required.
    • Vitamin B6: It is necessary for the metabolism of proteins, carbohydrates and fats, as well as to maintain the immune system. Sources of vitamin B6: meat, fish, poultry, bananas, potatoes and avocados.
    • Magnesium: It is necessary for the normal functioning of muscles and the nervous system, maintaining bone health and controlling blood sugar. Sources of magnesium: green leafy vegetables, nuts, seeds, legumes and whole grains.
    • Potassium: It is necessary to maintain normal blood pressure, the functioning of muscles and the nervous system. Sources of potassium: bananas, potatoes, tomatoes, oranges and green leafy vegetables.
    • Zinc: It is necessary to maintain the immune system, healing wounds and the normal functioning of the sensory organs. Sources of zinc: meat, seafood, nuts, seeds and legumes.
    • Iron: It is necessary for the formation of red blood cells and the transfer of oxygen around the body. Iron deficiency can lead to anemia. Sources of iron: meat, poultry, fish, legumes and green leafy vegetables. It is important to note that iron from plant sources is absorbed worse than from animals.
    • Vitamin C: It has antioxidant properties, necessary to maintain the immune system and skin health. Sources of vitamin C: citrus fruits, berries, pepper, broccoli and spinach.
    • Vitamin E: It has antioxidant properties, protects cells from damage to free radicals. Sources of vitamin E: vegetable oils, nuts, seeds and green leafy vegetables.

  • The role of antioxidants: Antioxidants protect cells from damage by free radicals, which are formed in the process of metabolism and under the influence of external factors, such as environmental pollution and smoking. Antioxidants help to slow down the aging process and reduce the risk of chronic diseases.

  • Sources of antioxidants:

    • Fruits and vegetables (especially bright colors)
    • Berries
    • Green tea
    • Dark chocolate
    • Nuts and seeds

  • Recommendations for taking vitamins and minerals:

    • Try to receive vitamins and minerals from a variety and balanced diet.
    • In some cases, the intake of vitamin-mineral complexes or individual additives may be required.
    • Before taking any additives, consult a doctor or nutritionist.
    • Consider your individual needs and health features.

  • Risks of deficiency of vitamins and minerals:

    • Reducing immunity
    • Fatigue and weakness
    • Bones and teeth problems
    • Disorders of the nervous system
    • Increase in the risk of chronic diseases

Chapter 6: Water: Life -giving moisture for health and longevity

Water plays a critical role in maintaining all the vital functions of the body, including digestion, blood circulation, thermoregulation and excretion of toxins. With age, a feeling of thirst can decrease, which increases the risk of dehydration.

  • The role of water in the body:

    • Transport of nutrients and oxygen to cells
    • Removal of toxins and waste
    • Regulation of body temperature
    • Maintaining normal blood pressure
    • Lubrication of the joints
    • Improving digestion

  • Signs of dehydration:

    • Dry mouth and throat
    • Headache
    • Fatigue and weakness
    • Constipation
    • Dark urine color
    • Dizziness

  • Recommended daily water rate: The recommended daily water rate is 8-10 glasses (2-2.5 liters). However, the need for water can vary depending on the level of physical activity, climate and health status.

  • Water sources:

    • Pure water
    • Fruits and vegetables
    • Soups
    • Herbal teas

  • Hydratic maintenance tips:

    • Drink water during the day, even if there is no sense of thirst.
    • Wearing a bottle of water with you and regularly replenish it.
    • Increase water consumption in hot weather and during physical exercises.
    • Include fruits and vegetables with a high water content in the diet, such as cucumbers, watermelon and melon.
    • Limit the consumption of drinks that promote dehydration, such as coffee and alcohol.

  • The effect of dehydration on health:

    • Fatigue and energy reduction
    • Headaches
    • Constipation
    • Reducing concentration
    • Increasing the risk of kidney stones
    • Violation of the cardiovascular system

Chapter 7: Diet: the key to success in maintaining health

The diet plays an important role in maintaining health and longevity. The correct distribution of meals during the day, as well as a conscious approach to food, contributes to maintaining normal weight, improving digestion and increasing energy level.

  • The importance of regular meals: Regular meals help maintain a stable blood sugar level, prevent overeating and help improve digestion.

  • Recommended number of meals: It is recommended to eat 3-5 times a day, including breakfast, lunch, dinner and 1-2 snacks. It is important not to miss meals and prevent a feeling of severe hunger.

  • Breakfast: the most important meal: Breakfast is the most important meal, as it triggers metabolism and provides the body with energy for the first half of the day.

  • Examples of healthy breakfasts:

    • Oatmeal with fruits and nuts
    • Eggs with vegetables
    • Greek yogurt with berries and seeds
    • Whole grain toast with avocado and egg

  • Snacks: control of hunger and blood sugar levels: Sunnings help control hunger between the basic meals and maintain a stable blood sugar.

  • Examples of healthy snacks:

    • Fruits and vegetables
    • Nuts and seeds
    • Yogurt
    • Cottage cheese
    • Humus with vegetables

  • Lunch and dinner: balanced meals: Lunch and dinner should be balanced and contain a sufficient amount of proteins, carbohydrates and fats.

  • Examples of healthy dinners and dinners:

    • Baked fish with vegetables
    • Chicken breast with buckwheat and salad
    • Legumes with vegetables and films
    • Vegetarian soup with whole grain bread

  • Conscious nutrition: Conscious nutrition is a practice that involves a conscious attitude to the food process, concentration on taste, smell and texture of food, as well as the ability to recognize hunger and saturation signals.

  • Advantages of conscious nutrition:

    • Improving digestion
    • Reduction of risk of overeating
    • Increasing food pleasure
    • Development of healthy food relationships

  • Conscious nutritional advice:

    • Eat slowly and carefully chew food.
    • Concentrate on the taste, smell and texture of food.
    • Avoid distracting factors such as TV, phone and computer.
    • Listen to the signals of hunger and saturation.
    • Do not eat because of boredom, stress or emotions.

Chapter 8: The effect of cooking methods on nutritional value

The method of cooking has a significant impact on its nutritional value. Some preparation methods can reduce the content of vitamins and minerals, while others, on the contrary, contribute to their assimilation.

  • The most healthy cooking methods:

    • VARK ON PARA: It retains the maximum of vitamins and minerals, as the products do not contact boiling water.
    • Baking: It retains most of the nutrients, especially if the products are baked in foil or sleeve.
    • Turning: Slow cooking in a small amount of liquid helps to preserve nutrients and gives products softness and juiciness.
    • Grill: Grill preparation allows you to remove excess fat from products, however, it is important to ensure that the products do not overcome and carcinogenic substances are not formed.
    • Cooking: The losses of vitamins and minerals during cooking depend on the time of preparation and the amount of water. It is recommended to use the minimum amount of water and do not digest products.

  • Less healthy cooking methods:

    • Žarka: When frying, the products absorb a large amount of oil, which increases their calorie content and the content of saturated fats. Also, when frying, carcinogenic substances can form.
    • Freedie: Freedom is the most harmful way to cook food, since the products absorb a huge amount of oil and expose high temperatures, which leads to the formation of carcinogenic substances.

  • Tips for preserving nutrients in cooking:

    • Use the minimum amount of water when cooking vegetables.
    • Prepare the foods or bake them in foil or sleeve.
    • Do not digest or overcome products.
    • Use quality cooking oils.
    • Store products in the right conditions to maintain their nutritional value.

  • The influence of heat treatment on vitamins:

    • B vitamins and vitamin C are sensitive to heat treatment and can collapse at high temperatures.
    • Vitamins A, D, E, and K are more resistant to heat treatment.

  • The impact of heat treatment on minerals:

    • Minerals are more resistant to heat treatment than vitamins, but they can be washed into water when cooking.

Chapter 9: products that should be limited or excluded from the diet after 40

After 40 years, it is especially important to pay attention to products that should be limited or excluded from the diet in order to maintain health, prevent the development of chronic diseases and slow down the aging process.

  • Sugar and sweet drinks: Excessive consumption of sugar and sweet drinks leads to weight gain, increasing blood sugar, increasing the risk of type 2 diabetes, cardiovascular diseases and liver obesity. It is recommended to limit the consumption of sugar, sweet drinks, sweets, pastries and other products containing added sugar.

  • Processed products: Processed products, such as sausages, semi-finished products, chips, crackers and fast food, contain a large amount of salt, saturated fats, trans fats and added sugar, as well as few nutrients. Regular use of treated products increases the risk of developing cardiovascular diseases, obesity, type 2 diabetes and certain types of cancer.

  • Trans-fats: Trans-fats are found in Margarine, pastries, fried foods and semi-finished products. They are extremely harmful to health and increase the level of “poor” cholesterol (LDL) and reduce the level of “good” cholesterol (LDP), which increases the risk of developing cardiovascular diseases. Trans-fats should be as excluded as possible from the diet.

  • Refined grain products: Refined grain products, such as white bread, white pasta and white rice, contain little fiber and nutrients, and also quickly increase blood sugar. It is recommended to replace refined grain products with whole grain products, such as brown rice, film, oats, whole grain bread and pasta.

  • Excess alcohol: Excessive alcohol consumption can lead to damage to the liver, an increase in the risk of developing cardiovascular diseases, some types of cancer and other health problems. It is recommended to drink alcohol moderately or abandon it at all.

  • Salt: Excessive salt consumption can lead to an increase in blood pressure and an increase in the risk of developing cardiovascular diseases. It is recommended to limit salt intake and avoid adding salt to food.

  • Caffeine: Excessive use of caffeine can lead to insomnia, anxiety, increased blood pressure and other health problems. It is recommended to use caffeine moderately or replace it with herbal teas or water.

  • Products that cause individual intolerance: Some people may experience intolerance to certain products, such as lactose, gluten or fructose. The use of products that cause intolerance can lead to discomfort in the gastrointestinal tract, bloating, diarrhea or constipation. If you suspect that you have intolerance to any products, consult a doctor or nutritionist.

Chapter 10: Long -term strategies for maintaining health and longevity

Proper nutrition after 40 years is not a short -term diet, but a way of life aimed at maintaining health and longevity. It is important to develop long -term strategies that will allow you to adhere to a healthy diet throughout your life.

  • Setting realistic goals: Start by setting realistic goals, such as an increase in the consumption of vegetables and fruits, a decrease in sugar consumption or an increase in physical activity. Do not try to change everything at once, start with small steps and gradually advance to your goals.

  • Power planning: Power planning is the key to success in maintaining a healthy diet. Plan your food and snack tricks in advance to avoid overeating and eating unhealthy foods.

  • Cooking at home: Cooking at home allows you to control the ingredients and methods of cooking, which helps to maintain a healthy diet.

  • Reading products of products: Reading products of products helps to choose products with low salt, sugar, saturated fats and trans fats, as well as with a high content of fiber and nutrients.

  • Search for support: Search for support from friends, family or specialists can help you adhere to a healthy diet and achieve your goals.

  • Regular physical activity: Regular physical activity plays an important role in maintaining health and longevity. Physical exercises help burn calories, maintain muscle mass, improve mood and reduce the risk of chronic diseases.

  • Stress control: Chronic stress can negatively affect health, lead to overeating and eating unhealthy foods. It is important to learn how to control stress using various methods such as meditation, yoga, walking in nature or hobbies.

  • Regular medical examinations: Regular medical examinations help to identify and prevent the development of diseases in the early stages.

  • Sufficient sleep: A sufficient dream is necessary to maintain health and well -being. The lack of sleep can lead to fatigue, a decrease in immunity, a deterioration in mood and an increase in the risk of developing chronic diseases.

  • Positive attitude: A positive mood and optimistic attitude to life help maintain health and longevity.

  • Do not be afraid to seek help from specialists: If you have any questions or problems related to nutrition or health, do not be afraid to seek help from doctors, nutritionists or other specialists.

By implementing these strategies and consistently making healthy choices, individuals over 40 can proactively manage their health, enhance their well-being, and increase their chances of a long and fulfilling life.

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