Does aging equate to weight gain? For many old adults, they tend reventutting on a pound per year when they reach 40, mainly due to lack of physical activity. Hormonal changes, which happen to shift your body composition, result to weight gain in the middle portion of the body, too.
So, do you want to stay in shape in your 40s? Read on and learn of the best tips to manage weight and keep it ideal.
Diet and Weight Management Tips for People Over 40
1. Consume fish: Studies say that the risk to heart disease increases after menopause, so at this stage, you’re advised to consume at least two servings of trout or tuna—fish with Omega-3 and healthy fat. Other sources are mackerel, salmon, herring and sardines. Being high in Omega-3, these fish sources can regulate blood pressure, while also reducing your risk to irregular heartbeat and incidence of strokes. To achieve optimal benefits, aim at least four times to consuming fish for maximum benefits. If you don’t fancy fish, you can go for fish oil supplements to reduce the risk of not only heart disease but also breast cancer, among older women. But make sure you ask your doctor whether taking dietary supplements is for you or not.
2. Exercise! Lose weight if you want to reduce long-term risks to illness due to declining hormonal levels, lack of physical activities and unhealthy lifestyle. Start with baby steps, don’t push yourself too hard on exercise and consult your doctor before engaging in any physical activities. Pick activities you enjoy and these may include swimming, playing tennis, jogging, yoga or weight training. No matter the type of physical training, do it consistently on a daily basis.
3. Get your calcium supply. Your body needs anywhere around 1,000 and 1,200 milligrams of calcium per day (over 50s) because lack of estrogen also leads to poor calcium absorption. Sources include calcium supplements, yogurt and low-fat milk. If, however, you are eating dairy (cheese, butter), you should pick low-fat food because dairy has about the same amount of calcium as full fat sources, except that it contains fewer calories.
4. Eat whole-grain, fiber-rich food, such as oats, to reduce the risk to high cholesterol because it contains soluble fiber and beta glucans to lower unwanted low-density lipoprotein (LDL). Oats, in particular, contain the antioxidants called ‘avenanthramides’ to protect you against atherosclerosis, a condition characterized by the buildup of plaque on the arterial walls. Eat three grams of oats every day for reducing total cholesterol up to 10 percent.
5. Have some cherries, another good source of antioxidants, which help fight off free radicals that destroy healthy cells, resulting to faster aging due to mental decline, poor skin health and higher risk to chronic illnesses, including heart disease and stroke. They can also help you reduce the risk of several middle-age chronic conditions, including arthritis and gout (especially in men). Gout is linked to the increase of uric acids, which form into crystals in the small joints. Cherries, according to researchers, can help in decreasing uric acid levels and that you can get by having at least 200 grams of cherries for breakfast.
6. Drink whole milk. Full-fat milk helps older adults reduce muscle mass reduction, one of the effects of aging (*50+). According to a study in 2006, drinking full milk, combined with proper diet and exercise, helps in improving and keeping muscle mass. For a fact, whole milk has 118 grams of calcium in every 100 ml—a dose essential for bone health and reduce the risk of blood-clotting.
You don’t have to stress about aging and gaining weight because there are ways on how to slow it down and how to manage weight. Start incorporating these diet and weight management tips in your life today!