5 Changes You Need To Make In Your Diet At 40

When we turn 40 our body goes through a series of changes, so we need to adjust our diet to get the necessary nutrients as well as our habits, to keep us healthy.

Are you on the verge of turning 40 and worrying about having to make significant changes in your life?

Age shouldn’t be a hindrance or a reason for taking care of your body, although we know that you are not very young and not so fresh anymore. Just for that you should always take care of yourself.

However, it is necessary to make some adjustments in your diet when you turn 40 if you have not yet led a very healthy lifestyle.

After 40 years, not only will it be more difficult to lose weight, but also certain health problems that you need to control will appear.

Thinking of giving you a helping hand to help you control these oscillations, we’ve put together a list of the changes you should include.

These changes are simple, don’t worry.

1. Consume more calcium

As estrogen production declines at age 40, your bones will have a harder time absorbing calcium from food.

The problem is that it increases the risk of suffering from osteoporosis and fractures which can lead to sequelae in the future.

Ideally, you should be consuming around 1000 milligrams of calcium per day. Some options to get it are as follows:

• Cheese: a 100g serving contains between 470 and 850 mg of calcium (depending on the type of cheese). Remember that when you include it in your meals, your best bet is to avoid adding more fat.
• Almonds: 100g provide 250 mg of calcium. It is important that you do not consume excess almonds, as they are high in carbohydrates and fat.
• Yoghurt: 100 g of yogurt provide you with between 127 and 180 mg of calcium. When choosing your yogurt, choose yogurt that is natural and as low in sweeteners as possible. A good alternative is also to prepare it yourself at home. This will allow you to prepare it in different ways. And to enjoy various flavors.

2. Eat more protein

When you hit 40, you should also increase your protein intake, as muscle mass decreases as we grow older. This means that you can unwittingly lose weight, leaving room for more fat to accumulate.

Ideally, you should include around 30g of protein in each meal. The best options are:

• Soy: it contains 37 g of protein per 100 g. Ideally, consume it as is, but if you don’t like it or don’t have one, try the tofu or milk.
• Pine nuts: a 100g serving provides 14g of protein. However, avoid consuming so many pine nuts at the same time, as they are high in fat.
• Chicken: 100 g of lean skinless chicken is 30 g of protein. The best way to consume it is in preparations with vegetables and as little fat as possible.

3. Reduce salt intake

Fluid retention is a common problem when you turn 40 or during menopause. To reduce its frequency and severity, it is good to consume little sodium.

The easiest way to do this is to reduce salt intake. In case you’ve restricted its use when cooking, but inflammation remains an issue, check the labels of the products you usually eat.

The vast majority of the ingredients contain sodium, so you should look for healthier options or cut back on the portions you eat.

Pay close attention to the nutritional value label. On it, you will be able to see the amount of sodium that this product provides per serving and weight.

4. Add more antioxidants to your diet

You have surely heard of the benefits of antioxidants in your body.

When you turn 40, you start to experience aging-related issues, such as skin and joint issues.

To reduce these issues, try to include:

• Peppers
• Blackberries
• Broccoli
• Strawberries
• Green tea
• Dark chocolate

5. Monitor your vitamin B12 intake

When you turn 40, your body starts having nerve problems and producing blood cells. These two situations are reversed with the adequate consumption of vitamin B12.

• An adult needs about 2.4 micrograms of this vitamin per day, and you can get it from dairy products, fish, and eggs.

Other changes you need to make when you turn 40

In addition to your diet, it is important that you improve your lifestyle to ensure that the efforts put into your diet are rewarded.

The main changes are:

• Make adjustments in your exercise plan so that it adapts to the characteristics of your body. If you have noticed joint problems, go for milder exercises.
• Perform a medical examination every 6 months. In case you have always been in good health, you can see a doctor infrequently. When you turn 40, it is important to do this more regularly to rule out the onset of diseases.
• Regular exercise. Keep moving as much as you can. It is enough to perform small actions, such as walking around the office for a bit or taking the dog out for a while.

Have you already adopted these habits or do you need to adapt them to your life?