10 essential foods for women over 40
The passage of time does not forgive and the lifestyle that you have chosen to lead will determine how and in what way we will be celebrating years. As a general rule, women suffer more in their figure for mainly hormonal reasons or different states and stages of their lives such as pregnancy. But, as the nutritionist Marta Lorenzo explains, if we maintain certain healthy habits, in which diet and exercise are the basis, all these changes may be less expensive.
Yes, indeed, the ease of gaining weight over the years is not a myth, it is a reality that is mainly due to the slowdown of our basal metabolism, that is, the energy we need daily to stay alive. For this reason, our energy needs decrease little by little, a change that we are not able to perceive and, therefore, we do not think that we should decrease the calories of our usual diet, so finally, we are gradually gaining weight eating what always. This change can be coped with or compensated by exercising daily, burning the calories that we ingest more through physical activity.
If we add to this the possible hormonal alterations that can begin to appear from the age of 45, that is, menopause and its physiological changes produced by the lack of estrogens in our body composition where lean mass decreases and mass increases fat and abdominal adipose tissue, our figure changes considerably.
But the changes that a woman undergoes not only have to do with weight, but also in the state of the skin or the predisposition to the appearance of diseases such as osteoporosis, cardiovascular diseases, diabetes, etc. This implies that to maintain an optimal state of health in addition to a more maintained physique, we must have a varied and healthy diet where the following foods cannot be missing:
Essential foods for women over 40
The carbohydrates that form them must be reduced in due measure and depending on the physical activity we carry out, but not eliminated at all, since they are necessary as an energy source, in addition to helping us speed up our metabolism. They should be integral since our body needs more energy to digest them.
From this age on, higher consumption of fish than meat is recommended, especially bluefish to maintain an ideal weight, since unsaturated fat has been shown, more specifically the Omega 3 polyunsaturated fatty acids that form it They help to reduce abdominal fat and lose weight. Furthermore, this type of fat helps us prevent cardiovascular diseases.
3. Green tea
Consuming at least one cup of green tea a day can be essential and very helpful, as it has been shown to speed up our metabolism and, therefore, the ease of losing weight. Also, it improves our immune system and has antioxidant properties. In case you have hot flashes caused by menopause, this can be a good option to relieve yourself.
It is a fruit rich in vitamin C, essential for the proper absorption of collagen. Also, due to its low caloric intake, it is ideal for weight loss and its fiber content prevents constipation. Stabilizes blood pressure and improves the state of our skin by fighting wrinkles.
Consuming this dried fruit helps combat anxiety as it is satiating, in addition to helping us prevent cardiovascular accidents that occur more frequently in women from a certain age, thanks to unsaturated fats such as Omega 3. It also contains a high magnesium content, a mineral that fights fatigue and tiredness.
This legume, like other legumes, is made up of antioxidants called isoflavones that belong to the family of phytoestrogens. These are plant hormones that have a chemical structure very similar to the estrogens that we synthesize in our bodies. They can exert such beneficial effects as relieving hot flashes, lowering cholesterol, preventing bone loss or breast cancer.
From the age of 40, we begin to lose 0.7% of bone mass, which is why dairy products, in general, begin to gain importance at this stage of life. To avoid or reduce decalcification, we need a correct supply of calcium and, more importantly, vitamin D, which helps to absorb calcium correctly.
In general, we must use it daily as part of all our meals for the great benefits it brings us. It is considered a natural antibiotic capable of keeping our immune system strong. It improves blood circulation and helps us prevent cardiovascular diseases. Also, thanks to a compound that forms it allicin, garlic helps us keep skin young and smooth, deflating and repairing tissues.
It is a citrus that only brings benefits to our health. It helps us lose fat and reduce the fearsome cellulite so common at this stage of life due to hormonal changes. Also, due to its vitamin C content, it considerably improves our immune system, avoiding colds and flu.
Its consumption is essential at any stage of life but over the years. Its protein content is essential for the recovery of tissues and at the muscular level, and specifically, collagen, which may be relevant for the maintenance of the skin, maintaining its elasticity and toning, preventing aging and helping the regeneration of the cells of the skin. It is very important to provide it through food in addition to avoiding stress, alcohol or tobacco, factors involved in reducing the natural production of collagen.
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