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9 Nutritional Rules For Those Over 40

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Meta Description:  When you cross 40, you need to be especially cautious of what you eat and drink to slow down the aging process and stay healthy. Here are some tips for you.

Looking at Hollywood stars, the axiom “After 40 years, life has just begun!” finds its confirmation. Well, if in your 40s you feel a little more tired than usual, you are starting to gain weight, and your complexion is fading, then it’s time to reconsider your diet, especially if you haven’t changed it in the last ten years!

Nutrition Rules For Those Over 40

No matter how old you feel in your soul, your body obeys internal biorhythms and biological age. As a result, metabolism slows down, energy is depleted faster than you are used to, and night gatherings are immediately reflected on the face.

And if you add a sedentary lifestyle and a love of high-calorie snacks to all this, it’s not surprising that the aging process is gaining momentum. However, the good news is that if you follow the nutritional guidelines for those over 40, you have every chance of staying young, healthy and active at any age! So start changing your life now!

1.      Wake Up Earlier

It is unlikely that this advice will please the owls- who stay awake all night, but it will make you rethink your routine. Scientists from the University of Pennsylvania conducted an interesting experiment in 2017. Two groups of people were asked to follow the same diet. However, the first of them started the day earlier; therefore, the last meal was in the early evening, while the second one woke up late.

As a result of the experiment, it turned out that in the second group, people had higher levels of cholesterol and insulin in the blood. These two factors increase the risk of heart disease and diabetes. In addition, in the second group, people were more likely to have problems with weight. So it means you need to wake up early and sleep timely if you want a longer life.

2.      Give Up Alcohol

Many studies have shown the harmful impact of alcohol abuse on human health, and still, the number of addiction cases is increasing. In Alabama, alcohol addiction is more prominent in people aged 30 to 45; thus, these people are more likely to suffer from more health problems.

The only solution to have a longer life is to give up alcohol addiction no matter what your age is for longer life. And for this, you can find any nearby rehab in Alabama for recovery. Such a treatment will surely change your life for good.

3.      Check The Protein Content On The Menu

With age, the volume of muscle mass decreases. But consuming protein regularly can slow this process down. A 2014 study published in The Journal of Nutrition found that protein from food is used more efficiently by the body to build muscle.

Nutritionist Christie Brissette says that a daily serving of protein should be equal to 30 grams. This is about 4 ounces (equal to 115 grams) of chicken, fish or meat or vegetable protein – lentils, beans, and soy.

4.      Reduce Your Salt Intake

The high salt content in the diet can cause high blood pressure, edema and an increased risk of cardiovascular disease, including heart attacks and strokes. In addition, Japanese scientists suspect that the love of salty foods increases the likelihood of developing stomach cancer.

Therefore, it is so important to stop adding salt to food and eat fewer foods with hidden salt. Among them, experts recommend avoiding smoked meats and sausages, cheeses, semi-finished products, sauces, and bakery products. In addition, spices and seasonings can become an alternative to salt as they also make the taste of dishes richer.

5.      Do Not Give Up Dairy Products

Due to its high calcium content, a daily diet will help strengthen bones and will be an excellent prevention of osteoporosis. Depending on your culinary preference, go for milk, cheese, cottage cheese, yogurt, or feta cheese. Try to use them in their pure form and not in other impure forms for better health.

6.      Eat Fatty Fish Twice A Week

As the body ages, human skin produces less vitamin D and fatty fish can be a source of it in the diet. It is also an excellent prevention of heart disease. “Omega-3 fatty acids, which are abundant in fatty fish, help keep the brain, heart and eyes healthy, regardless of age,” says nutritionist Christie Brissette. So if you haven’t made friends with fatty fish yet, it’s time to do it. The ideal choice is salmon, mackerel, sardine, trout, and herring.

7.      Add Probiotics To The Menu

Problems in the work of the gastrointestinal tract are reflected not only in the well-being of a person but also in the condition of his skin. They can also become a catalyst for aging processes. For the prevention of inflammatory processes in the body, Liz Earle, author of several best-selling beauty and health books, advises relying on probiotics. 

In her book The Good Gut Guide, she regularly recommends including foods containing lactic acid bacteria (e.g., natural yogurt, acidophilus milk) in the diet, which heal the intestinal microflora and increase immunity in general.

8.      Eat More Fresh Herbs

Several studies have shown a clear relationship between the consumption of fresh vegetables (in particular, dark leafy greens) and the retention of cognitive functions in adulthood. Therefore, there should be more green colors in your diet.

Prepare first courses with spinach, kale, arugula and nettle; put beet greens, sorrel and romaine lettuce in smoothies and omelets! The more varied the menu, the more benefit you get in the end.

9.      Limit The Amount Of Sugar In The Diet

One of the causes of premature skin aging is the high sugar content of the diet. Today it is already known that it stimulates the process of protein glycation, which leads to damage to elastin and collagen fibers. 

As a result, wrinkles appear early on the skin, it becomes thinner and rougher, and the face loses its clarity. To prevent these processes, it is not enough to give up cakes and pastries; you should generally reduce the number of simple carbohydrates on the menu. 

Take Away

It does not matter what your age is; know that it’s never too late to make the right changes in your lifestyle. By incorporating the above-mentioned changes in your life, you can improve your skin but would also add a few more years to your life. So do not delay any further and start living healthily from today!

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