Life Over 40: Lifestyle and Diet Tips to Keep You Feeling Young

If 50 is the new 30 then 40 is the new 20, and no matter what your age, you can be healthy and beautiful. These milestone birthdays do not have to be the end of the world; after all, you can be in the best shape of your life over 40 and have the self-confidence of a few decades under your belt to boot. How do you stay fit as your biological clock ticks its final tocks and your body begins to change? Women over 40 make a few lifestyle and diet adjustments, that’s how. And, it’s not as hard as you might think.

Women Over 40

Keep Moving

Sure, there may be a few more aches in the knees, but staying active is crucial to anyone entering their middle ages, female or male. Prevention magazine offers a few tips to help your body stay healthy and young after 40. Keep your metabolism younger than your age by changing your exercise routine to include aerobic and strength training. If you do a cardio workout three times a week and strength-train twice a week, you keep your metabolism on fire and prevent the muscle loss associated with age.

Mix Up Your Fats

Nina Teicholz, an author, and researcher suggests that saturated fats aren’t as bad as the experts claim they are. This might be a stretch for most, but meat and dairy in moderation is not bad for you, although it is for the animals. You don’t want to consume too much-saturated fat in your diet, as this is unhealthy all the way around and can affect how you feel, even at the tender age of 40. You can, however, get healthy protein, crucial a 40-year-old-plus’ diet in chicken and low-fat dairy products.

Author Nina Teicholz and the point she makes aside, Reader’s Digest suggests swapping out unhealthy fats with healthier ones to give your body a variety of fats. This doesn’t mean you can’t have saturated fat here and there, but it does mean you should get your primary fat intake from healthier options such as a “focus on unsaturated fats, particularly anti-inflammatory omega-3s.” Why such an emphasis on fat? It fills you up and keeps you satisfied, which curbs the munchies and over-eating.

Eat Protein

As briefly mentioned above, protein is crucial to a diet for women over 40. You need lean protein throughout the day. You also need a little fat with each meal and snack, too, by the way. Protein gives your metabolism a boost and fills you up, so eat plenty of beans and legumes, lean meats, tofu, and tempeh. Tofu and tempeh are soy products that also help with estrogen loss. You can also add some lean dairy to your diet. Know that fish is a good source of the good fats discussed above.

Don’t Forget the Calcium

It cannot be stressed enough: women over 40 must ensure they get plenty of calcium. One of the beauties of menopause – and, yes, this is cynicism at its best – is it decreases your bone mass. This is why elderly women are so susceptible to broken bones. Your bones begin to break down in your 30s; by your 40s, the breakdown is even worse. Eat plenty of foods rich in calcium, and for those who are vegans or lactose intolerant, this doesn’t have to mean dairy. Leafy greens are high in calcium. Just make sure to get plenty of vitamin D to aid in calcium absorption.

Finally, make sure you change how you eat if you’ve always eaten three large meals a day. Your metabolism slows as you age, even if you stick to the plan outlined above. As such, you should eat small portions throughout the day to keep your body’s system burning. This helps prevent overeating and staves the weight gain caused by too much at one time.