Age Group Diet Plan for 40s: Real Age Diet to Increase Metabolism and Reduce Stress
Diet to Improve Metabolism
The human body metabolism causes loss of body weight and prevents obesity. The faster the body burns down the food, the less the fat accumulation in the body.
The metabolism of the human body faces a natural slowdown of around two percent every decade, so a good age group diet for the 40s contains foods and diet strategies to boost metabolism.
The human metabolic rate is highest in the morning, and a solid breakfast fuels metabolic activity. A recent research finds women who ate big breakfasts lost 21 percent of their body weight after eight months. Whereas, women on a low carbohydrate diet, who made breakfast their smallest meal of the day, started regaining weight after four months and effected only a 4.5 percent net reduction in body weight during the same period.
Apart from eating a wholesome breakfast, a well-balanced low calorie real age diet rich in proteins, calcium, and omega-3 fatty acids helps increase the metabolic rate. Foods rich in such nutrients include low-fat milk, low-fat cottage cheese, nonfat yogurt, mackerel, tuna, flaxseeds, chicken, liver, kidney, oysters, banana, rice, and beans.
The body’s capability to absorb protein diminishes with age, and as such, protein rich meat is not an ideal diet option for the 40s. Whole foods such as brown rice or pasta, raw fruits, and vegetables make good alternatives for the body’s daily nutrition requirements.
Diet to Alleviate Depression and Stress
Although the 40s is a period marked by personal freedom and opportunity to take risks, such freedom and risks come with high stress owing to anxiety over family, career, health, and finances. Such stress can manifest in depression and low libido.
Priority foods for the 40s includes those with amino acids that help form complete proteins. Consumption of such foods twice a day boosts neurotransmitters in the brain, lifting moods, relieving depression, improving memory, and sharpening thinking processes. Good amino acid rich foods include fish, eggs, and lean meat.
Processed foods, fast foods, and carbonated soft drinks contain high levels of caffeine, sugar, fat, preservatives, additives, and sodium. Caffeine stimulates the central nervous system and causes a hyperactive mood, leading to irritation and stress. Sugar causes a rapid rise in energy levels and an equally rapid fall in energy levels, and the sudden depletion of energy causes depression and stress.
Nuts and dry fruits provide the body with much needed vitamins and healthy fats, and boosts energy levels, relieving depression and stress. Another vital ingredient of a real age diet plan is low-oxidant foods such as salmon, olive oil, and berries containing good fats. Such foods prevent ageing and lift depression.
Diet to Increase Libido
The human body faces a natural slow down of libido in the 40s. Libido depends on testosterone, and the secretion of this hormone decreases naturally during the 40s. Increased stress levels lead to a further reduction in secretion of testosterone.
The diet to increase libido calls for elimination of processed foods and an increase of foods rich in zinc and vitamin B. Research has linked the saturated fats found in fast foods, take-away foods, and processed foods to a reduction in testosterone levels. Foods rich in zinc and vitamin B such as banana, asparagus, raw oysters, figs, salmon, and other fish increase testosterone levels and thereby help maintain libido during the 40s.
Diet to Increate Bone Density
The bone density generally drops by around one percent during the 40s.
Increased consumption of calcium and vitamin D helps strengthen bones. The US National Osteoporosis Foundation recommends a daily intake of 1000mg of calcium and 400 to 800 IU of vitamin D for women over 40. Those working in an air-conditioned environment, shut off from sunlight, would require vitamin D in excess of this amount.
Primary sources of calcium and vitamin D include fortified milk and fish such as salmon.
The diet to increase bone density also entails consumption of more alkaline food than acidic foods . A high acidic diet causes the body to draw calcium from the bones to neutralize the acidity, causing low bone density. Green leafy vegetables, fruits, eggs, and nuts are the major low calorie alkaline foods.
A combination of healthy eating choices with strength training, and an active social life is the key to wellness in the 40s. The age group diet for 40s entails not just eating the right kind of foods, but also eating the right size. Living to eat, rather than eating to live, is a sure sign of unhealthy living irrespective of following a real age diet.
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References
- Laiberte, Richard et al. The Best Health For Your Age. Prevention Magazine. April 2009
- Diethealthclub.com, Stay Healthy Even At The Age Of 40s - Change Your Eating Habits.
- Metabolism.com, How Your Metabolism Really Works
- Byestress.com, Know About Foods That Cause Stress
Image Credits:
- Little Blue Hen, flickr.com
- Brujo, flickr.com