Introduction
As women age, their bodies go through many changes. It is important to make sure that you are eating the right foods to keep your body healthy and strong. Eating the wrong foods can lead to health problems and even diseases. This article will discuss some of the health mistakes that no women over 40 should make when it comes to their diet. We will look at what foods to avoid and what foods to eat instead. By following these tips, you can ensure that you are eating the right foods to keep your body healthy and strong.
Health Mistakes No Women Over 40 Should Make — Eat This Not That
As women age, their bodies go through a variety of changes. It’s important to be aware of these changes and make sure you’re taking the necessary steps to stay healthy. Here are some of the most common health mistakes women over 40 should avoid:
1. Not Eating Enough Fruits and Vegetables
Fruits and vegetables are packed with essential vitamins and minerals that are important for overall health. Eating a variety of fruits and vegetables can help reduce the risk of chronic diseases, such as heart disease and cancer. Aim to eat at least five servings of fruits and vegetables each day.
2. Not Getting Enough Exercise
Regular physical activity is important for maintaining a healthy weight and reducing the risk of chronic diseases. Aim to get at least 30 minutes of moderate-intensity physical activity on most days of the week. This can include walking, jogging, swimming, or biking.
3. Not Drinking Enough Water
Staying hydrated is essential for overall health. Aim to drink at least eight glasses of water each day. This can help keep your skin looking healthy and reduce the risk of dehydration.
4. Not Getting Enough Sleep
Getting enough sleep is important for maintaining a healthy weight and reducing the risk of chronic diseases. Aim to get at least seven to eight hours of sleep each night. This can help you feel more energized and alert during the day.
5. Not Eating Enough Protein
Protein is an important nutrient for maintaining muscle mass and reducing the risk of chronic diseases. Aim to eat at least 0.8 grams of protein per kilogram of body weight each day. This can include lean meats, fish, eggs, beans, and nuts.
6. Not Taking Supplements
As women age, their bodies may not be able to absorb certain vitamins and minerals as efficiently as before. Taking a multivitamin or other supplements can help ensure you’re getting the nutrients you need. Talk to your doctor about which supplements are right for you.
7. Not Seeing Your Doctor Regularly
Regular check-ups with your doctor are important for maintaining good health. Make sure to schedule regular check-ups and screenings to stay on top of your health. This can help detect any potential health issues early on.
By avoiding these common health mistakes, women over 40 can stay healthy and reduce their risk of chronic diseases. Eating a balanced diet, getting regular exercise, and seeing your doctor regularly are all important steps for staying healthy.
Your 40s should be filled with years of good health, celebrating accomplishments and taking time to enjoy the life you’ve built. But it’s also a time when you have to worry about breast cancer screenings, perimenopause and hormonal changes. To ensure you’re living your best decade ever ditching bad health habits is a must and experts we spoke with recommend stop doing the following ASSP. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Anne Poirier, a Body Image Expert, Non-diet Coach and author of The Body Joyful says, “Not listening to yourself, both in body and mind, can make a big impact on your stress level. Chronic stress has become a status symbol these days. Reducing stress can increase your mood, sleep,immunity and quality of life, while decreasing aches and pains, lowering blood pressure and decreasing the likelihood of disease. Self -care can include meditation,yoga, mindfulness, connecting with friends, learning how to express yourself and listening to what your body is telling you (are you hungry, tired, bored, lonely etc…)”
Poirier explains, “As we get older, sleep can be harder to get. There is a tendency to sleep less. The Sleep foundation recommends 7-8 hours per night. Getting enough sleep actually can reflect on the scale, with weight gain (due to increased cortisol levels) It can leave you at risk for heart disease and some cancers as well. Our sleep time allows the body to both physically and emotionally rest and rejuvenate. I equate it to trying to pour from an empty cup.”
Dr. Hector Perez, Chief Surgeon with Bariatric Journal reminds us, “As you age, your metabolism slows down, and it becomes easier to gain weight. Excess weight can put you at risk for heart disease, diabetes, and other health issues.”
Lindsay Tullis, CHC, Health Coach at Mighty Health shares, “Women over 40 need 1200mg of calcium per day; however, only about 30% of Americans are getting enough. Not getting enough calcium can lead to faster rise of osteoporosis, diminished bone health, increased risk of muscle cramps and spasms, and risk of blood clotting. Calcium is essential for women over 40.”
Tullis says, “According to the Centers for Disease Control and Prevention, 1 in 5 adults over 55 experience some sort of mental health issue. Risk factors for mental health issues rise as we age due to chronic pain, decreased mobility, loss of loved ones, loss of independence, and other major life events. Women over 40 have often spent so much of their lives taking care of others that they’ve forgotten to carve out time to take care of themselves. Taking care of our mental health as we age is just as important as physical health.”
Trista Best, MPH, RD, LD shares, “As women enter the age of 40 and beyond they are getting closer to menopause. Not eating based on these hormonal changes in your body can be a mistake that leaves you with weight gain, mood disorders, weakened bones, and more. Diet can impact a woman’s menopause symptoms in both a positive and negative way.
Foods to Eat
As estrogen levels drop during menopause women are at a higher risk for certain diseases and conditions. Hot flashes are a common symptom associated with menopause. Some studies have shown an increase in omega-3 fatty acids can reduce their occurrence as well as night sweats. Foods rich in this essential fatty acid include fatty fish and chia seeds.
Bone health is another concern for women in menopause due to a decline in estrogen. Taking in nutrients that improve bone health is important during this time.. These nutrients include vitamin D and K, most commonly found in dairy products.
Foods to Avoid
Processed foods and refined carbohydrates are linked to an increase in insulin resistance and hot flashes. This category of foods are not ideal for one’s health, but especially women in menopause.”
Lisa Richards, a nutritionist and author of the Candida Diet says, “Diet has an impact on areas of our health that we often overlook or take for granted, aging and skin health included. Damage from toxins can result in aging of the skin and overall health. The antioxidant properties of Vitamin C makes it an efficient and effective nutrient to protect the skin from damage. A diet void of fruit and vegetables that provide plant compounds can not only lead to poor health overall, but may speed up the aging process. This is because these compounds work as antioxidants in the body and antioxidants work to reduce the presence and damage of free radicals. Free radicals are similar to toxins and cause cellular damage both inside the body and out. This can lead to increased aging in many areas of health.”
Heather Newgen