Guidelines for a healthy diet at the age of 40

As you get older, your body's abilities will change simultaneously. Although not visible, the function of the system in the body will slowly decline. Therefore, you need a special strategy to keep your body healthy and fit, especially when you are 40 years old. One way to maintain a healthy body at this age is to maintain a healthy diet. No need to be confused, in this article I will review the eating patterns you can live with when you are 40 years old.

Body condition when entering the age of 40 years

It is undeniable that entering the age of 40 the body begins to show various signs of aging. These signs occur not only in the visible physical part, but also in the body as a whole.

At this age, usually many people have difficulty losing weight. So that people who do not maintain their diet tend to get fat easily and even become obese. This is because the body's metabolism begins to decline. So, losing weight is not as easy as when you were in your 20s.

As a result, you are at risk for various diseases such as cholesterol, diabetes, fatty liver, and gout. In addition, the risk of cancer increases, especially if you have a family history of cancer. In fact, eye health is deteriorating, so you are at risk for glaucoma, cataracts, and macular degeneration.

Therefore, you need to start adopting a healthy lifestyle by eating more vegetables and fruits. In addition, you also need to eat lots of foods rich in calcium, vitamin D, and magnesium because bone density begins to decrease and the risk of fractures increases.

What kind of diet is recommended to stay healthy?

In order for the body to stay healthy in the midst of aging, you need a regular diet. Namely by paying attention to the type, quantity, schedule, and proper cooking method. The following is the description.

Type of food

The type of food consumed refers to the principle of balanced nutrition, which contains carbohydrates, proteins, fats, vitamins and minerals every day. Carbohydrates serve as the main source of energy that the body needs. Protein helps maintain muscle mass that is starting to disappear. Fat functions to maintain body temperature as well as energy reserves. While vitamins and minerals help the body to be able to carry out its functions every day.

Also, don't forget to add fiber and antioxidants by eating enough fruits and vegetables every day. You also need to eat foods that contain omega-3 fatty acids to maintain cell health, prevent joint pain, and boost immunity. Eggs, cod liver oil, salmon, and almonds are good sources of omega fatty acids that are good for health.

Especially for women, try to get enough vitamin D and calcium because women are more susceptible to osteoporosis at the age of 40 years and over. Don't forget to meet your fluid needs by drinking at least 8 to 10 glasses per day to improve digestion and blood circulation.

Amount of food

As for the amount of food itself I recommend consuming it in small portions at every meal. Lowering calories while eating helps prevent the risk of obesity due to a slowing metabolism.

Schedule of meals

It is recommended that you eat every 3 to 4 hours every day. It consists of three main meals, and two light meals.

This is done to keep blood sugar levels stable and prevent frenetic eating. In addition, try not to skip meals, for example, deliberately skipping breakfast or dinner.

How to cook

When cooking, try to limit sugar, salt, and oil. The reason is, if too much you are at risk of various diseases such as diabetes, hypertension, cholesterol, and obesity.

Food restrictions that should be limited

In addition to the recommended types of food, you also need to know which food groups should be limited and avoided, such as:

Foods high in fat because they can raise cholesterol and body weight.
Foods high in sugar because they can increase body weight and insulin resistance.
Foods high in salt because they increase the risk of hypertension.
Foods high in calories but lack of nutrients such as soda, syrup, crackers, and so on junk food.
Caffeine and alcohol because they can cause insomnia, fatigue, and metabolic disorders.

Staying healthy at the age of 40 years and over is not only enough with food. You also need to combine it with regular exercise and get enough sleep, which is about seven hours per day so that the body remains healthy even though the body is aging.