It is harder to lose weight when we are older than we are younger, especially when we are in our 40s because of multiple factors. Men after 40 start losing the number of lean muscles in their body as they tend to move less because vigorous exercise can cause severe pain and health problems. Even testosterone levels start to deplete which impacts muscle mass and even the fat is distributed in the body.
If you wish to make a healthy impact on your life in your 40s, then follow these health and nutrition tips-
Exercise- As our bodies become stiff with age, it is important to keep them flexible by exercising. Having a fitness schedule to which you can stick is a great way to burn calories, be in a better head space, and stay fit.
Cut alcohol- Alcohol is not healthy for our body and brain. Alcohol addiction is a serious issue that has the potential to not only cause irreparable damage to your body but also damage your relationship with other people. The complex sugars present in alcohol are only empty calories that become harder to digest as we grow older.
Keep away from added sugars- If you enjoy eating sweets regularly, then it is important that you cut back on them, especially since so many foods already have added sugar in them that we do not know about.
Hydrate- Drinking water is important at all stages of our life. Our body is 90% water and we need water for the proper functioning of organs and blood circulation. Dehydration is serious and can lead to disorientation, increased irritability, and even cause us to faint. Plus, drinking water helps us cut down on our unhealthy eating habits as it keeps us full for longer periods of time.
Swap refined carbs for whole grains- Whole grains are a great source of plant protein, fibre, vitamins, and minerals. The fibre present in whole grains acts as food for the good bacteria present in our gut, thereby, aiding digestion and even regulating our mood. Fibre also takes longer to process by our body, therefore, foods rich in fibre keep us full for a long time to prevent blood sugar from spiking.
Cut down on salts- Avoid eating processed and junk food as it contains more than the daily recommended quantity of salt. Excessive salt consumption over time can lead to bone loss and high blood pressure.
Eat healthy fats- Our body requires certain fatty acids to produce energy. There are fats that are considered bad but there are other fats, such as unsaturated fats, which are healthy do us because they contain several nutrients. Mono and polyunsaturated fats present in avocadoes, fatty fish, nuts, and eggs reduce the risk of obesity, cardiovascular diseases, and diabetes.
Eats loads of fruits and raw vegetables- Raw fruits and vegetables are an excellent source of essential nutrients, fibre, and water. Instead of buying store-bought juice, eat whole fruits and vegetables as it contains fibre that will not spike your blood sugar levels.
Sleep- Have a nighttime routine to ensure a good night’s sleep. Try to relax or partake in hobbies that can help you relax and make you sleepy. Listen to music but avoid looking at a screen. Read a book.
Calcium supplements- If drinking milk is not your cup of tea, then consider taking calcium supplements or eating fruits and vegetables that contain calcium. Calcium is an essential nutrient that makes our bones stronger. It must be consumed as you start to enter your 40s because your bones become weaker with age.
