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Nutrition Tips for Women in Their 40s

Both your nutritional needs and your metabolism change once you get into your fourth decade on this earth. Your metabolism gets slower – especially women, who lose about half a pound of muscle per year after turning 40. This makes losing weight even more difficult and it is common for some women to experience these changes as a result of a decrease in hormones, reduction of activity level, and newly diagnosed medical conditions.

What you eat is even more important as you enter your 40s. Women need protein (meat, fish, dairy, beans, and nuts), carbohydrates (whole grains), fats (healthy oils), vitamins, minerals, and water. These foods have been linked to some disease prevention, such as osteoporosis, high blood pressure, heart disease, diabetes, and certain cancers. The American Academy of Family Physicians supports the development of healthy food supply chains in supplemental nutrition programs so as to broaden the availability of healthy food.

If you haven’t gotten serious about your nutrition by the time you are 40, it’s time to start.

Overall, calcium, dietary fiber, potassium, vitamin A and vitamin C are very important nutrients to add into your diet. After 40, your hormone levels (estrogen) drop and this causes your insulin rise. Insulin is a hormone that helps the body use sugar. Your thyroid levels go down and this combination makes your hungrier. And because this is happening, you are more likely to end up overeating. It gets worse because much of the weight gain will occur around your belly. Eating more foods with fiber to fill you up and help you avoid mindlessly eat. Try to get around 25 grams of fiber each day if you are in your 40s and increase your metabolism by:

Turning 40 is a milestone – one that can come with an increased risk of many health risks. With demanding jobs, children, and aging parents, it’s so easy to put your own health aside. But, 40 should be the time where you reevaluate your wellbeing and take hold of your health. It could make a difference for when you get even older. Here’s a few things you should keep an eye out for in this new decade:

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