Healthy diet after 40: What is important to know

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Healthy diet after 40: What is important to know

I. Physiological changes after 40 years and their impact on the need for nutrition

A. Slow down metabolism: With age, starting from about 30-40 years, the metabolism rate gradually decreases. This is due to a decrease in muscle mass (sarcopenia) and a decrease in hormonal activity. Less calories are burned at rest, which can lead to weight gain, even while maintaining previous food habits.

  1. Sarcopenia: Loss of muscle mass is a natural aging process, but it can be slowed down with the help of strength training and sufficient protein consumption. The muscles play a key role in metabolism, so their reduction directly affects the speed of burning calories.

  2. Hormonal changes: A decrease in hormones, such as estrogen in women and testosterone in men, also affects metabolism. Estrogen, for example, affects the distribution of fat in the body, and testosterone contributes to the growth of muscle mass.

  3. Investment on weight: A slowdown in metabolism leads to the fact that the body spends less energy on the performance of basic functions. If the consumption of calories does not decrease, an excess of energy is deposited in the form of fat, which leads to an increase in weight.

B. Hormonal changes:

  1. Women:
    a. Perimenopausa and menopause: In women during the period of perimenopause and menopause, a significant decrease in estrogen level occurs. This can cause various symptoms, such as tides, mood swings, sleep disturbances, as well as an increase in the risk of osteoporosis and cardiovascular diseases. I. Influence on bone tissue: Estrogen plays an important role in maintaining bone health. Its decrease leads to a decrease in bone density and increase the risk of fractures. II. Influence on the cardiovascular system: Estrogen has a protective effect on the cardiovascular system. Its decrease can lead to an increase in cholesterol levels and an increase in the risk of atherosclerosis. III. Influence on mood and sleep: Estrogen affects the production of neurotransmitters, such as serotonin, which play an important role in the regulation of mood and sleep. A decrease in estrogen levels can lead to depression, anxiety and sleep disturbances. B. Reducing the level of progesterone: Progesterone also decreases during menopause, which can aggravate the symptoms associated with estrogen deficiency.

  2. Men:
    a. Dressing the level of testosterone: In men, after 40 years, the level of testosterone gradually decreases (Andropauza). This can lead to a decrease in libido, a decrease in muscle mass, an increase in fat mass, fatigue and depression. I. Influence on muscle mass and strength: Testosterone plays an important role in maintaining muscle mass and strength. Its decrease leads to sarcopenia and a decrease in physical endurance. II. Influence on bone tissue: Testosterone also affects bone density. Its decrease can increase the risk of osteoporosis. III. Influence on mood and energy: Testosterone affects the mood and level of energy. Its decrease can lead to fatigue, depression and a decrease in motivation.

C. Changes in digestion:

  1. Reducing the production of digestive enzymes: With age, the body produces less digestive enzymes, which can lead to problems with digestion of food, especially fats and proteins. This can cause bloating, gas formation and discomfort after eating.
  2. Reducing the acidity of gastric juice: A decrease in the acidity of gastric juice can impede the digestion of proteins and the absorption of some nutrients, such as iron and vitamin B12.
  3. Slow down intestinal motility: The intestinal peristalsis slows down with age, which can lead to constipation. This is due to a decrease in the muscle activity of the intestine and a decrease in fluid level in the body.

D. Changes in sensitivity to insulin: With age, the sensitivity of cells to insulin decreases, which can lead to an increase in blood sugar and an increase in the risk of developing type 2 diabetes.

  1. Insulin resistance: The cells of the body become less sensitive to insulin, a hormone that helps glucose to penetrate the blood into the cells to produce energy. As a result, the body is forced to produce more insulin in order to maintain a normal blood sugar.
  2. Risk factors: Obesity, a sedentary lifestyle and a genetic predisposition increase the risk of insulin resistance.
  3. Consequences: Insulin resistance can lead to antiabet, type 2 diabetes, cardiovascular diseases and other health problems.

II. Key nutrients and their role after 40 years

A. Protein:

  1. The importance for maintaining muscle mass: Protein plays a key role in maintaining muscle mass, which is reduced with age. Enough protein consumption helps to slow down sarcopenia and maintain physical activity.
  2. Recommended daily norm: The recommended daily protein norm for people over 40 is 1-1.2 grams per kilogram of body weight.
  3. Springs of protein:
    a. Animal sources: Meat (beef, poultry, fish), eggs, dairy products. B. Plant sources: Legumes (beans, lentils, chickpeas), tofu, cinema, nuts and seeds.
  4. Advantages of plant sources of protein: Plant sources of protein, such as legumes, contain a lot of fiber, which is useful for the health of the digestive system. They also contain less saturated fats than many animal protein sources.

B. Fiber:

  1. The importance of the health of the digestive system: Fiber plays an important role in maintaining the health of the digestive system. It helps to regulate a chair, prevents constipation and promotes the growth of beneficial bacteria in the intestines.
  2. The effect on the level of cholesterol and blood sugar: Fiber helps reduce blood cholesterol and stabilize blood sugar, which is important for the prevention of cardiovascular diseases and type 2 diabetes.
  3. Recommended daily norm: The recommended daily fiber is 25-30 grams.
  4. Sources of fiber:
    a. Fruits and vegetables: Apples, pears, berries, broccoli, carrots, spinach. B. Whole grain products: Oatmeal, whole grain bread, brown rice, Kinoa. C. Legumes: Beans, lentils, chickpeas. D. Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds.
  5. Tips for increasing fiber consumption:
    a. Start a day with oatmeal or whole -grain flakes.
    b. Add fruits and vegetables to each meal.
    c. Choose whole grain bread and pasta instead of white.
    d. Turn on the legumes in your diet several times a week.
    e. Swell with fruits, vegetables, nuts and seeds.

C. Calcium:

  1. Bone importance importance: Calcium plays a key role in maintaining bone health and preventing osteoporosis.
  2. Recommended daily norm: The recommended daily calcium rate for people over 50 is 1200 mg.
  3. Calcium sources:
    a. Dairy products: Moloko, yogurt, cheese. b. Green sheet vegetables: Cabbage, spinach, broccoli. C. Enriched products: Vegetable milk, tofu, orange juice. D. Fish with bones: Sardins, canned salmon.
  4. Vitamin D: Vitamin D is necessary for the absorption of calcium. It is recommended to take additives with vitamin D, especially in the winter season.

D. Vitamin D:

  1. The importance of bones and immune system health: Vitamin D plays an important role in maintaining the health of bones, the immune system and the general state of health. It helps to absorb calcium and phosphorus necessary for the health of bones.
  2. Recommended daily norm: The recommended daily vitamin D for people over 40 is 600-800 IU (international units).
  3. Sources of vitamin D:
    a. Sunlight: The body produces vitamin D under the influence of sunlight. However, depending on the time of year, geographical location and type of skin, the production of vitamin D may be insufficient. B. Food sources: Bold fish (salmon, tuna, sardines), egg yolks, mushrooms, enriched products (milk, juices, flakes). C. Supplements: If necessary, it is recommended to take additives with vitamin D.

E. Omega-3 fatty acids:

  1. Different for the health of the heart and brain: Omega-3 fatty acids play an important role in maintaining the health of the heart, brain and general health. They help reduce the level of triglycerides in the blood, reduce inflammation and improve the function of the brain.
  2. Sources of omega-3 fatty acids:
    a. Fat fish: Salmon, tuna, sardins, mackerel. B. Plant sources: Flax seeds, chia seeds, walnuts, flax oil. C. Supplements: If necessary, it is recommended to take additives with omega-3 fatty acids.
  3. EY DHA: Omega-3 EPA fatty acids (eicopascentaenoic acid) and DHA (daily acidic acid) are the most important to health. They are mainly found in fatty fish.

F. Vitamin B12:

  1. The importance for the nervous system and the formation of red blood cells: Vitamin B12 plays an important role in maintaining the health of the nervous system and the formation of red blood cells.
  2. Problems with the assimilation of vitamin B12 with age: With age, the absorption of vitamin B12 can worsen due to a decrease in the acidity of gastric juice.
  3. Sources of vitamin B12:
    a. Animal sources: Meat, fish, eggs, dairy products. B. Enriched products: Vegetable milk, flakes. C. Supplements: If necessary, it is recommended to take additives with vitamin B12.
  4. Recommended daily norm: The recommended daily vitamin B12 for adults is 2.4 μg.

III. Products that should be limited or avoided after 40 years

A. Processed products:

  1. High sugar, salt and fats: Producted products often contain a lot of sugar, salt and harmful fats (trans fats and saturated fats).
  2. Low nutritional value: They contain few nutrients, such as vitamins, minerals and fiber.
  3. Investigation and health: Regular use of treated products can lead to weight gain, increase cholesterol, increasing the risk of developing cardiovascular diseases, type 2 diabetes and other health problems.
  4. Examples of processed products: Chips, sweets, cookies, fast food, semi -finished products, soda drinks.

B. Sweet drinks:

  1. High sugar content: Sweet drinks, such as carbonated drinks, juices and energy drinks, contain a lot of added sugar.
  2. The effect on the weight and level of blood sugar: Regular consumption of sweet drinks can lead to weight gain, increasing blood sugar and increasing the risk of developing type 2 diabetes.
  3. Calories without nutritional value: They contain many calories, but do not provide any nutrients.

C. Transjir’s:

  1. Hard harm to the health of the heart: Transfiders increase the level of “bad” cholesterol (LDL) and reduce the level of “good” cholesterol (HDL), which increases the risk of cardiovascular diseases.
  2. Sources of trans fats: Margarine, fried foods, pastries, semi -finished products.
  3. Careful reading of labels: It is important to carefully read the labels of products and avoid products containing “partially hydrogenated oils.”

D. Excess of salt:

  1. Impact on blood pressure: Excess salt can increase blood pressure, which increases the risk of developing cardiovascular diseases, stroke and kidney disease.
  2. Sources of salt: Processed products, fast food, salted snacks, sauces, seasonings.
  3. Salt consumption tips:
    a. Limit the use of processed products and fast food.
    b. Use less salt when cooking.
    c. Replace salt with herbs, spices and lemon juice.
    d. Carefully read the labels of products and choose low salt products.

E. Alcohol:

  1. Moderate consumption: Moderate alcohol consumption (no more than one drink per day for women and no more than two drinks per day for men) can be acceptable for some people.
  2. Negative consequences: Excessive alcohol consumption can lead to various health problems, such as liver disease, cardiovascular diseases, cancer and brain damage.
  3. Interaction with drugs: Alcohol can interact with some drugs.

IV. Tips for compiling a healthy diet after 40 years

A. Power planning:

  1. Compilation of a menu for a week: Planning for a week helps to control the consumption of calories, nutrients and avoid unhealthy snacks.
  2. Shopping list: Compilation of a list of purchases based on the menu allows you to buy only the necessary products and avoid impulsive purchases of unhealthy products.

B. Regular meals:

  1. Breakfast, lunch and dinner: Regular meals help maintain a stable blood sugar and prevent overeating.
  2. Small snacks: Small snacks between meals can help control appetite and prevent hunger.

C. Size of portions:

  1. Portion size control: It is important to control the size of the portions so as not to overeat.
  2. Using smaller dishes: Using smaller dishes can help reduce portions.

D. Slow and conscious nutrition:

  1. Careful food chewing: Careful chewing of food helps to improve digestion and feel satiety faster.
  2. Focus on food: Focus on food allows you to enjoy the taste of food and better control the amount of eaten.

E. Hydration:

  1. Sufficient water consumption: It is important to drink enough water during the day (at least 8 glasses).
  2. Other drinks: Other beneficial drinks include herbal teas, unsweetened tea and vegetable juices.

F. Variety of products:

  1. The use of a variety of fruits, vegetables, whole grain products, proteins and healthy fats: A diverse diet provides the body with all the necessary nutrients.
  2. Color variety of vegetables and fruits: Various colors of vegetables and fruits indicate different nutrients and antioxidants.

G. Cooking at home:

  1. Control of ingredients and method of preparation: Cooking at home allows you to control the ingredients and the method of cooking, which helps to avoid harmful additives and unhealthy fats.
  2. Healthy cooking methods: Healthy cooking methods include cooking, stewing, baking and steaming.

V. Adaptation of the diet to specific health needs

A. Cardiovascular diseases:

  1. Restriction of saturated and trans fats: Saturated and trans fats increase the level of “poor” cholesterol (LDL) and increase the risk of developing cardiovascular diseases.
  2. Increased consumption of omega-3 fatty acids: Omega-3 fatty acids help reduce the level of triglycerides in the blood and reduce inflammation.
  3. Increasing fiber consumption: Fiber helps reduce blood cholesterol.
  4. Salt consumption restriction: Excess salt can increase blood pressure.

B. Type 2 diabetes:

  1. Carbohydrate consumption control: It is important to control the consumption of carbohydrates and choose products with a low glycemic index.
  2. Regular meals: Regular meals help maintain a stable blood sugar.
  3. Increasing fiber consumption: Fiber helps stabilize blood sugar.
  4. Limiting sweet drinks: Sweet drinks contain a lot of sugar and can increase blood sugar.

C. Osteoporosis:

  1. Sufficient consumption of calcium and vitamin D: Calcium and vitamin D are necessary for bone health.
  2. Regular physical exercises: Physical exercises, especially strength training, help strengthen the bones.
  3. Salt consumption restriction: Excess salt can help to remove calcium from the body.

D. Diseases of the gastrointestinal tract:

  1. Individual approach to nutrition: It is important to determine the products that cause discomfort and exclude them from the diet.
  2. Easily digestible food: Choose easily digestible food, such as boiled vegetables, low -fat meat and soft fruits.
  3. Probiotics: Probiotics help restore the balance of intestinal microflora.
  4. Avoiding sharp, fat and fried dishes: Sharp, fatty and fried dishes can irritate the gastrointestinal tract.

VI. The role of physical activity in maintaining health after 40 years

A. Advantages of physical activity:

  1. Maintaining muscle mass: Physical exercises, especially strength training, help maintain muscle mass and slow down sarcopain.
  2. Improving metabolism: Physical activity helps to accelerate metabolism and burn more calories.
  3. Strengthening bones: Exercises, especially weight exercises, help strengthen bones and prevent osteoporosis.
  4. Improving the cardiovascular system: Physical activity helps reduce blood pressure, cholesterol and the risk of developing cardiovascular diseases.
  5. Improving mood and sleep: Physical activity helps improve mood, reduce stress and improve sleep.

B. Recommended types of physical activity:

  1. Aerobic exercises: Walking, running, swimming, cycling.
  2. Power training: Lift weights, exercises with its own weight.
  3. Flexibility exercises: Stretching, yoga, Pilates.
  4. Balance: Tai-you, yoga.

C. Physical activity recommendations:

  1. At least 150 minutes of moderate intensity of aerobic activity per week or 75 minutes of high intensity of aerobic activity per week:
  2. Power training 2 times a week:
  3. Stretching and flexibility exercises several times a week:
  4. Consultation with a doctor: Before starting a new physical activity program, it is recommended to consult a doctor.

VII. Psychological aspects of healthy nutrition

A. Emotional nutrition:

  1. Determining the causes of emotional nutrition: It is important to determine the reasons why you eat when not hungry.
  2. Development of strategies for overcoming emotional nutrition: Develop strategies that will help you cope with stress and other emotions without food.
  3. Search for alternative ways to cope with stress: Try to engage in physical exercises, meditation, reading or communication with friends and relatives.

B. Motivation and support:

  1. Setting realistic goals: Set realistic goals that you can achieve.
  2. Search for support: Find support from friends, loved ones or professionals.
  3. A reward for achievements: Reward yourself for achievements, but not food.

C. Relationship to yourself:

  1. Accepting your body: Take your body as it is.
  2. Focus for health, not weight: Focus on improving your health, and not on weight loss.
  3. Avoiding extremes and hard diets: Avoid extremes and hard diets that can be harmful to health.

VIII. Consultation with specialists

A. Doctor:

  1. General inspection and assessment of health: Regular examinations of a doctor help to identify and prevent health problems.
  2. Recommendations for nutrition and physical activity: The doctor can give recommendations on nutrition and physical activity, taking into account your state of health and individual needs.

B. Nutritionist:

  1. Development of an individual food plan: A nutritionist can develop an individual nutrition plan, taking into account your needs, preferences and health status.
  2. Power Consultations: A nutritionist can give advice on nutrition and help you achieve your health goals.

C. Psychologist:

  1. Work with emotional nutrition and food disorders: A psychologist can help you cope with emotional nutrition, food disorders and other psychological problems associated with nutrition.
  2. The development of a healthy attitude to food and your body: A psychologist can help you develop a healthy attitude to food and your body.

IX. An example of a diet for a person over 40 years old

A. Breakfast:

  1. Oatmeal with fruits and nuts: Oatmeal contains a lot of fiber, which helps maintain a stable blood sugar. Fruits and nuts add vitamins, minerals and healthy fats.
  2. Eggs with vegetables: Eggs are an excellent source of protein, which is necessary to maintain muscle mass. Vegetables add vitamins, minerals and fiber.
  3. Yogurt with berries and muesli: Yogurt contains calcium and probiotics that are useful for bone health and digestive system. Berries and muesli add vitamins, minerals and fiber.

B. Dinner:

  1. Salad with chicken or fish: The salad contains many vitamins, minerals and fiber. Chicken or fish are an excellent protein source.
  2. Lentil soup: The lentil soup contains a lot of protein, fiber and iron.
  3. Whole grain bread with avocado and egg: Whole grain bread contains a lot of fiber. Avocado and egg contain healthy fats and protein.

C. Dinner:

  1. Baked fish with vegetables: Fish is an excellent source of protein and omega-3 fatty acids. Vegetables add vitamins, minerals and fiber.
  2. Chicken with brown rice and broccoli: Chicken is a great source of protein. Brown rice contains a lot of fiber. Broccoli adds vitamins, minerals and fiber.
  3. Vegetarian carry with chickpeas and vegetables: GOTT is an excellent source of protein and fiber. Vegetables add vitamins, minerals and fiber.

D. Snacks:

  1. Fruits: Apples, pears, bananas, berries.
  2. Vegetables: Carrots, celery, cucumbers.
  3. Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds.
  4. Yogurt: Natural yogurt without added sugar.
  5. Cottage cheese: Low -fat cottage cheese.

X. Additional tips to maintain a healthy lifestyle after 40 years

A. Regular medical examinations: Regular medical examinations help to identify and prevent health problems at an early stage.

B. Refusal of smoking: Smoking is harmful to health and increases the risk of developing many diseases.

C. Alcohol use restriction: Excessive alcohol consumption can lead to various health problems.

D. Stress management: Stress can negatively affect health. It is important to learn how to manage stress using various methods such as meditation, yoga, physical exercises and communication with friends and relatives.

E. Sufficient sleep: A sufficient sleep (7-8 hours a day) is necessary for the health and restoration of the body.

F. Maintaining social activity: Maintaining social activity helps to improve mood, reduce stress and strengthen health.

G. Training and self -development: Training and self -development help maintain mental activity and improve cognitive functions.

H. Positive thinking: Positive thinking helps to improve mood, reduce stress and strengthen health.

This detailed article provides a comprehensive guide to healthy eating after 40, covering physiological changes, key nutrients, foods to limit, dietary recommendations, adapting nutrition to health needs, the role of physical activity, psychological aspects, consultations with specialists, a sample meal plan, and additional tips for maintaining a healthy lifestyle. It is structured for easy reading and optimized for SEO with relevant keywords throughout the text.

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