Skip to main content

Health shots

Welcome, ladies to the magnificent forties! This is the decade where wisdom meets vitality, and a zest for life intertwines with a desire for good health. As we navigate through this phase of life, it is essential to equip ourselves with the knowledge and tools to keep our bodies and minds in peak condition. Let’s discover the secrets of staying fit, fab, and forever young after 40! Here are some habits or diets one should adopt to stay fit after 40.

As Health Shots reached out to Dr Kamal Palia, Nutritionist and Chief Dietitian, Ruby Hall Clinic, she explained that maintaining a fit and healthy lifestyle becomes increasingly important as we age. Unfortunately, a sedentary lifestyle coupled with a diet consisting of junk food and excessive caffeine can lead to inadequate food intake, poor timing of meals and medications, and oversized portion consumption. She further said that these dietary habits, along with a sedentary lifestyle, are major factors contributing to the rising incidence of lifestyle disorders such as obesity, diabetes, and dyslipidemia.

Diet one should follow to stay fit after 40

Let’s take a look at some habits and dietary nutrition one should adopt to stay fit after 40, as advised by Dr Palia.

1. Nutrient-dense foods

“It is essential to avoid consuming excessive amounts of oily and refined foods,” says Dr Palia. Instead, focus on restricting carbohydrates and fats while increasing your intake of fiber and proteins. Including a variety of colourful fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet can provide essential nutrients and support overall health.

tips to stay fit after 40
A healthy lifestyle is extremely necessary for women post 40! Image Courtesy: Shutterstock

2. Establish regular eating patterns

Maintaining a consistent eating schedule is vital for regulating your body’s internal clock and metabolic activities. Aim to have three balanced meals and healthy snacks at regular intervals throughout the day. Dr Palia advises that one should avoid skipping meals or going long periods without eating, as this can lead to overeating and fluctuations in blood sugar levels.

3. Minimise processed foods

The nutrition expert explains that processed and packaged foods are often high in added sugars, unhealthy fats, and sodium, providing little nutritional value. Minimise their consumption and focus on whole, unprocessed foods that are naturally low in sugar and rich in essential nutrients.

4. Prioritise portion control

As our metabolism tends to slow down with age, it is crucial to practice portion control. Be mindful of portion sizes and avoid overeating. Using smaller plates and bowls can help create the illusion of larger portions. Listen to your body’s hunger and fullness cues and eat until you feel satisfied, not excessively full.

tips to stay fit after 40
Don’t eat more than your stomach can take. Image courtesy: Shutterstock

5. Stay hydrated

Proper hydration is vital for supporting digestion, regulating body temperature, and maintaining organ function. Drink an adequate amount of water throughout the day, and limit the consumption of sugary drinks, sodas, and excessive caffeine, as they can lead to dehydration and have negative effects on your health.

Lifestyle changes to stay fit after 40

Apart from changing what you eat focus on these lifestyle changes as well:

1. Engage in regular physical activity

Regular physical activity is key to maintaining a healthy weight, improving cardiovascular health, and enhancing overall fitness. Aim for at least 150 minutes of moderate-intensity exercise per week, incorporating both aerobic exercises (such as brisk walking, cycling, or swimming) and strength training. Consult with a healthcare professional for personalised exercise recommendations.

Also read: 6 fitness and nutrition lessons for 40-plus and fab ladies!

2. Manage stress levels

Chronic stress can significantly impact health, especially after the age of 40. Prioritise stress management techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies that help you relax and unwind. Taking care of your mental well-being and maintaining a healthy work-life balance is crucial.

Stress management
You must learn to manage stress to stay fit after 40. Image courtesy: Shutterstock

Adopting a balanced diet and making positive lifestyle changes are essential for staying fit and healthy after the age of 40. Remember, it’s never too late to make positive changes for a healthier future!

The post Diet tips to stay fit and fabulous after 40 appeared first on Healthshots.



from | HealthShots https://ift.tt/eBP2Os4
via IFTTT
Labels:

Popular posts from this blog

Health shots

An itchy scalp is a common hair problem. I have dandruff, which is probably why I experience an itchy feeling most of the time. It is very bothersome, especially because it may lead to scalp odour, and hair damage. Also, persistent humidity might create an environment that promotes fungal or bacterial diseases. Use azadirachta indica or neem for itchy scalp, says my mom. She believes that since neem is rich in anti-inflammatory and antimicrobial properties, it can help treat a variety of scalp infections. When I used it, it helped reduce inflammation on the scalp. What are the causes of itchy scalp? An itchy scalp can be caused by several factors, including common irritants and underlying medical issues. Here are a few common culprits – 1. Dandruff Dandruff can lead to itchy scalp, but does not give the red or inflamed appearance. It can happen in oily areas of your body, like your scalp, face, or chest, as per a study published in the Journal of Clinical and Investigative Dermato...
Read more

Health shots

Every time you get sick, mothers and grandmothers always have a million remedies to help you get some relief. One of the most common health problems is cough. Not long ago, I got a bad cough, and my mother came to my rescue and suggested that I should eat guava leaves for cough. Baffled at first, I was skeptical to try it out but believing her instincts, I tried it and guava leaves gave me some relief. While it worked for me, I had to check with an expert if it worked or if it was just a coincidence. Guava leaves for cough: Does it work? Cough is a health condition that causes trouble breathing. There are various reasons behind this health condition like allergies, infections, or environmental pollutants. Guava leaf extract has been part of ancient home remedies for centuries. It was used to treat ailments such as cough and pulmonary diseases in Bolivia and Egypt. It was also a part of ancient cough remedies  in India, according to a study published in the Journal of Ethnopharmac...
Read more

Health shots

When you want instant boiling water for tea or coffee, an electric kettle can make it quick and easy. An electric kettle is a useful kitchen equipment that rapidly and efficiently boils water. It typically comprises a container with an electrically powered heating element. Electric kettles have various advantages over traditional stovetop kettles, such as faster boiling periods, automatic shut-off functions, and precise temperature control. They come in various sizes, designs, and materials, including stainless steel and glass. Electric kettles are multifunctional and can be used for more than just boiling water, such as brewing tea, coffee, instant noodles, and soup. Here are some of the best electric kettles hand-picked for you! 6 best electric kettles for hot water Check out the best electric kettle for a hassle-free hot water solution. 1. Pigeon Electric Kettle This electric kettle from Pigeon comes with a stainless steel body and a 1.5-liter capacity. This 1500W electric kettl...
Read more