The human body witnesses a natural slowing down of metabolism, accumulation of body fat, and increased vulnerability to growth of cysts and fibroids between the age of 30 and 40. The psychological fallout of handling career related pressure and striking an effective work-life balance during this period, however, have a more profound impact on the individual’s health than such natural effects.
Real Age Diet is the attempt to stave off the aging process through a nutritional plan. Following the recommended age group diet for the 30s helps counter the natural and psychological effects of the age, and help the individual live a healthy life.
Age Group Diet Plan to Increase Metabolism
Metabolism is the process whereby the human body burns calories to absorb the required nutrients from food sources. The metabolic rate varies among persons and depends on factors such as age, sexual activity, and body mass.
The metabolic rate slows down during the 30s as a natural process. The increased demands made by career usually lead most people to have less sex and neglect exercises, and both accelerate the slow down of metabolism.
A well-balanced low calorie diet plan shows how to increase metabolism after 30. Such an real age diet for the 30s contains:
- High protein and calcium content from sources such as low-fat milk, low-fat cottage cheese, and nonfat yogurt
- Omega-3 fatty acids from sources such as mackerel, tuna, and flaxseeds
- Zinc from sources such as chicken, liver, kidney, oysters, banana, rice, and beans.
Age Group Diet Plan to Eliminate Body Fat
The slow down of metabolism causes build up of body fat. The male hormone testosterone causes accumulation of fat around the abdomen, and the female hormone estrogen causes accumulation of fat around the pelvic region, hips, butt, and thighs. Such excessive accumulation of fat raises the risk of high blood pressure, raised cholesterol, cardiovascular disease, and type 2 diabetes.
A combination of a low calorie diet and increased physical activity eliminates such fat build up. .The recommended diet plan to eliminate body fat includes:
- Avoiding restaurant food, especially processed foods and microwave meals high in fat and sodium
- Avoiding alcohol intake. Two glasses of beer a day adds up to 31 pounds of body fat tissue annually
- Reducing consumption of calorie and fat-rich cookies, cakes, chips, butter, and ice cream
- Increasing the proportion of fruit, vegetables, whole grain sandwiches, whole grain cereals, chicken, turkey, lean meat, fish, and fibrous vegetables in the diet plan
Age Group Diet Plan to Eliminate Cysts and Fibroids
The female body releases estrogen during the 30s and many women develop cysts and fibroids following the release of estrogen. The dietary tip to counter such growths include:
- Consumption of natural foods such as raw fruits, dark green leafy vegetables, legumes, and whole grains that not only ease the discomfort but also prevent the recurrence of such growths.
- Avoidance of caffeine, alcohol, red meat, eggs, fat, white sugar, carbonated beverages, and processed foods that aggravate such growths.
- Consumption of fish and other sources of Omega 3 Fatty Acids
Continue to Page 2 and read about Age Group Diet for the 30s to Tackle Stress Emancipating from Work-Life Imbalance
Age Group Diet to Tackle Stress Emancipating from Work-Life Imbalance
The 30s is usually the time when work pressure and the need to strike an effective balance between career and family life cause considerable stress. Good dietary choices provide the high energy levels required to meet such demands and thereby reduce stress.
The real age diet for the 30s greared towards alleviating stress include:
- Protein rich diet to strengthen body muscles. Good sources of proteins include meat, chicken, fish, eggs, cheese, and beans.
- Unrefined carbohydrates from sources such as whole grain bread, pasta, brown rice, and fruits to boost positive energy levels.
- Vitamins such as B complex, C and E from sources such as green, yellow, and orange vegetables, whole-wheat flour, and yeasts.
- Mineral such as magnesium and iron. Magnesium is a natural mood stabilizer and pacifier. Iron deficiency causes poor intellectual capacity leading to stress. Foods rich in magnesium include cereals and spinach, while foods rich in iron include eggs, lean meat, dried fruits, wholegrain cereals, peas, and potatoes.
- Fish based diets. Fish contain omega fatty acids that protect heart from diseases precipitated by stress, and choline, a memory booster that enhances performance and alleviates stress.
Most people in their 30s lead busy lives and skip meals owing to work pressure. Such people usually follow some bad dietary habits that accentuate and even cause stress. Some such bad dietary habits include:
- Excessive consumption of coffee, tea, colas, and chocolates from canteens and restaurants as alternatives to regular meals. The caffeine present in these foods stimulates the central nervous system and causes a hyperactive mood, leading to irritation and stress.
- Increased reliance on fast foods and processed snacks that contain high levels of fats, preservatives, additives, and sodium.
- Consumption of alcohol that disrupts sleep and creates interpersonal problems with family, friends, and coworkers.
- Consumption of foods rich in sugar. Sugar contributes to rapid rise in energy levels but also causes a rapid fall in energy levels in a short time. Inability to match the sustained energy demands of work causes stress.
Adopting a real age diet for the 30s helps counter the natural and psychological effects on the human body and maintain or lower the real age.
Information within this article is for informational and educational purposes only, and is not meant to diagnose nor treat. Readers are advised to seek guidance from a certified medical practitioner before acting on the information contained in this article.