5 habits to adopt after 40 for healthier body
A nutritionist told what people should do after 40 (photo: Freepik)
The human body undergoes significant changes after age 40 and requires special attention. A nutritionist has explained potential health issues and how to prevent them.
What happens after 40
According to nutritionist Olena Kostiuk, after the age of 40, the body experiences significant transformations:
- Metabolism slows down: Calories that were once burned instantly now turn into fat reserves.
- Hormonal changes: The decline in estrogen levels affects weight gain, skin condition, bone health, and even emotional well-being.
- Nutrient deficiencies: The body absorbs vitamin D, B12, and calcium less effectively, leading to weakness, bone problems, and reduced immunity.
- Increased stress levels: Cortisol (the stress hormone) promotes fat accumulation, especially around the abdomen.
- If these changes are ignored, a range of problems may arise:
- Persistent fatigue and apathy diminish the quality of life.
- Weight gain, even with calorie restrictions.
- Skin issues: loss of elasticity, dryness, and wrinkles.
- Increased risk of diseases: type 2 diabetes, osteoporosis, cardiovascular illnesses.
What to do
Maintain a proper balance of macronutrients
There's no need to starve, but meals should be balanced:
- Proteins help preserve muscle mass and boost metabolism.
- Healthy fats support hormonal health and provide energy.
- Slow carbohydrates stabilize blood sugar levels.
Stay Active
After 40, it's important not only to exercise but also to remain active throughout the day.
- Aim for 10,000 steps daily and include strength training to maintain muscle mass.
- Yoga or Pilates are beneficial for flexibility and stress relief.
Monitor Deficiencies
The body may signal vitamin deficiencies with the following symptoms:
- Weak and brittle hair: possible lack of iron or vitamin D.
- Poor mood: deficiency in magnesium or B vitamins.
Antioxidants: Key to youth
Foods rich in antioxidants help combat premature aging. These include:
- Berries: blueberries, raspberries.
- Dark chocolate (70%+ cocoa content).
- Green tea.
Regular eating habits
Skipping meals only slows down metabolism. Eat small portions every 3-4 hours.
After age 40, energy levels decrease, and hormones become imbalanced. Weight may increase slightly, while a hectic schedule and work-related issues can intensify stress and anxiety, affecting sleep quality.
Excess weight is a risk factor for cardiovascular diseases, diabetes, and osteoarthritis.
Find out about the best foods to boost concentration and mental performance.
Read also six tips from top trainer on how to avoid gaining weight during winter holidays.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
