Good Lifestyle

AWife 40s can be a uniquely turbulent time. You may notice that books soften when your metabolism starts slowing down and some pain and pains here and there. And unfortunately, it is also the moment of life when women can experience their first brush with a chronic disease - and realize how their health will be important. And this means that women over 40 must be even more aware of what the foods they too eaten.

But your 40s are not all malums and sombrol - they just require asmall adjustment. By taking care of yourdiet And staying active, your forties can be one of the best decades, there is a time to celebrate the progress you have already done in your career, your family life, your circle of friends and all you have built in your 20 and 30 years. . It's an ideal time to practice some extra personal care, starting with how you feed your body.

That's why we talked about seven different doctors - including women's health experts, dermatologists, OB / Gyns, urologists and general practitioners - to bring you the first 40 foods that every woman of more than 40 years should eat, to feel and look at your best absolute. And to make sure you do everything you can, here's40 weight loss tips for women over 40, too much.

Most people think aboutcardiopathy As a men's health problem, but News Flash: this is the leading cause of death in America for both menand women. Dr. Harik Soni, MD, Doctor and Medical DirectorEthos Medical Spa In New Jersey, recommends that women incorporateOmega 3 Fatty fish rich in their diet for good cardiac health than their age advances. He adds that healthy fats like those found inSalmon, herring and mackerel also help balance hormones, which may tend to fluctuate after 40 years in anticipation ofmenopause. And talking about, here is the25 best foods for menopause.

Dr. Sherry Ross, orDr. Sherry As it is more commonly known, is an award-winning OB / Gyn, a women's health expert and the author of the bookShe-Ocology: Final guide for women for intimate health. Period. Discussing his best foods for women, she calledquinoa "The one you would like with you on a deserted island", because of its supercharged nutritional benefits. It is much higher in the fiber than most other grains, high protein, contains all the essential amino acids that your body needs and is rich in magnesium, iron, folate and omega- tional acids. 3. This translates into an impressive summary of preventive disease capabilities, reducing your risk of kidney stones, cardiovascular disease,Diabetesand even cancer.

Looking for ways to add more quinoa to your diet? Check these34 Quinoa Recipes for Weight Loss.

Grapefruit is not only a high calorie breakfast option, it is also one of the simplest ways to get your folic acid filling - a key fighter of oxidative stress.Dr. Janette Nesheiwat, MD, a family doctor and the medical director of City®, recommends adding them to your diet, explaining that "they are loaded with vitamin C, potassium, vitamin B, zinc, manganese and more. They also have antioxidant properties, which help combat inflammation in the body, can help reduce cholesterol and reduce your risk of heart disease, cancer and dementia. They are also widely regarded as a useful tool for maintaining an active metabolism at your age. And in case you wondered, here is the9 Best Fruits for Weight Loss, Approved by a Nutritionist.

Looking for a rich protein snack that will keep you complete and give you a boost of energy? Dermatological surgeon based in New YorkDr. Janet Prystowsky, MD, recommend eating peanuts andPeanut ButterIf you are a woman over 40 years old. Plant-based protein sources allow you to reduce your consumption of animal protein sources such as red meat, "she says. "There is evidence suggesting that the strong animal protein intake will increase your risk of cancer." Simply make sure to reach organic versions without added sugars, to avoid additional calories, not to mention pesticides and preservatives.

Hydration is the key as we get older, which has an impact on each organ, their cell and each tissue in our body. That's why Dr. Koushik Shaw, MD, who leads the team toAustin Urology InstituteIt strongly recommends getting 6-8 glasses of water a day, more if you work. "You can tell if you have enough by watching the color of your urine," he says. "It should be clear yellow. Dark yellow or orange is hyper-concentrated. Clear means that you drink more than necessary and you are not essentially water at that time. But light yellow means that You are adequately hydrated and your body gets what it needs. "

Read more:What happens to your body when you stop drinking water

One way to pick up your hydration routine is to add lemon juice to your water. Shaw explains that it is a simple addition, but the benefits for women over 40 can be major. Lemon juice can help break the concentrated calcium deposits, which are accountable about 80 to 85% of kidney stones. This can be a very painful condition, affecting all the urinary tracts and the risk that women are increasing when they approach their 50. Enter the habit now for optimal renal health!

Broccoli is a superfood with a multitude of benefits for your health. Like Dr. David Greuner, MD ofNYC Social Associates Explains: "Nutrient vitamins and minerals of this vegetable serve many objectives, including the defense of the immune system, the reduction of aging signs related to stress and a reduced risk of cancers in breasts, bladder and stomach" He said. Dr. Sherry agrees that it is a leading food for women in quarantine quarantine, noting that he is high of vitamin K and calcium, who are both useful to the health of women's bones because They get older.

And while broccoli is a food, you should eat more, here is13 women's foods should never eat.

Dark hardwood greens likespinachKale, Swiss Tardes and Collard Greens could be some of the most powerful and powerful foods women can eat as they get older. These Greens are high in vitamin K, which helps strengthen bones and fight against osteoporosis, provide antioxidants that help prevent cancer, and they are rich in vitamin C. Soni stresses that beyond their Larger contributions to good health and loyalty, green greens can also provide an unexpected advantage for many women over 40: "Vitamin C is essential because it can help your brain form dopamine" He explains. This helps to fight against perimenopausal depression, a common symptom that many women faced with their hormones start by starting their hormonal transition, starting in quarantine.

According to Shaw, you may find in your forties that your skin, your hair and your nails need a little extra care - and one of the best vitamins to keep them strong and healthy is the Biotin B of Vitamin. The liver is one of the few sources of food with a higher yield of biotin, but it is also a more severe sale for many people, and of course it is essential to eat foods you like so that you can create healthy and durable eating habits. The sweet potatoes have the added benefit of not only the biotin, but also to be rich in beta-carotene (which is importantanti-inflammatory Properties), as well as vitamin C and magnesium.

And for what you should keep tabs, here's10 Nutritional Deficiencies Women should monitor in 40 years old.

According to Dr. Cynthia Bailey, MD, a dermatologist and the CEO and founder ofDr. Cynthia Bailey Skin Care, freshly ground linen seeds are an anti-agingsuperfeument This can have a profound effect on our overall skin and health. She explains that they owe their success to have some of the highest content in omega-3 in all herbal foods.

"Omega-3 fatty acids have been demonstrated to help keep the skin looking for young people in the case of drought-related drought and skin thinning. They also help the skin to damage the shelves UV, "she explains. And it's not just your skin that benefits. "Linen seeds are rich in antioxidants, vitamins, minerals, fibers and plant lignans needed to maintain healthy intestinal bacteria (microbiome). The amount of linen fiber is significant, also contributing to regularity. Omega-3 fatty acids. Also help fight cardiac disease, inflammation and cancer. They are really a superfood. "

The term "free radicals" may seem amusing, but it actually describes harmful and unstable harmful molecules that can lead to oxidative stress. Ato studyOn the subject explains that, because free radicals are a by-product of the normal functions of the body as breathing, as well as environmental factors, "reactions should produce progressive negative changes that accumulate with age in all the body". That's why Soni recommends green tea as an addition to your daily routine. "Green tea has a lot of antioxidants that can help us protect free radicals," he explains. "And if we can bring patients to drink green tea rather than coffee or alcohol, it will have much more positive effect."

Need more evidence? Well, here's the7 Advantages of the health of green tea consumption.

According to Dr. Sherry, "we know the hormonal imbalance that comes with perimenopaus affects the balance of our GI leaflets. As we get older, this hormonal disturbance affects the function of our bowels." For this reason, it explains, bloating and swellings are not unusual for women over 40 years old. "It feels similar to the PMS, but amplified moments as we enter in perimenopause," she says. Dr. Sherry recommends adding regular asparagus to your menu: Being a natural diuretic, this can help reverse these uncomfortable symptoms.

Lawyers Provide a range of health benefits at your age and Soni recommends that you add to the menu if you are a woman over 40 years old. Eaten regularly,Studies show Lawyers can help regulate cholesterol levels, improve digestion, support common health and agility, promote eye health and good vision and maintain a healthy weight. This does not hurt that they are also perfect for your skin, with antioxidants that fight free radicals causing wrinkles and oils that moisturize your skin from the inside for a healthy glow.

Eating a rich protein diet is a great way to maintain a good muscle and muscular mass during your 40s. Unfortunately, according to Prystowsky, "there isproof to suggest This strong animal protein consumption will increase your risk of cancer. "His solution? Eat moreLentils (as well as other legumes and beans) as a protein-rich alternative. They also offer the advantage of being particularly high fiber and an excellent source of complex carbohydrates - which must both work harmoniously with your global weight loss or weight maintenance goals.

According to Soni, drinking red wine can raise levels of estrogen from women, who can help balance their natural decline after 40 years. Studies suggest that this benefit comes from antioxidants found in grape seeds and red grape skins and drinking a five ounce glass per day can help reduce the risk of a woman to develop breast cancer, compared to Drinking white wine. It's good news, givena woman on eight will fightbreast cancer in his life. And fyi, it's exactlyWhat happens when you drink a glass of wine every night.

Diverticulitis is rare in people under 40, but according toHarvard Health Publishing, a third of the Americans develop the state at the moment when they reach 60. It occurs when small pockets are formed inside the digestive tract of a person, usually in the lower part of the large intestine. The effect on the patient? Abdominal discomfort and constipation. Shaw recommends eating fruits like apples, which are rich in soluble fiber and pectin, which can soften the stool to reduce these uncomfortable diverticulitis outbreaks.

Top on the list of healthy sound foods for women over 40 are nuts. They have a lot of polyunsaturated and monounsaturated fats that can help reduce your LDL, or "bad cholesterol", which can help reduce your risk of heart attack. Although a small handful of your more common options like nuts, almonds, pistachios or cashews make good health,High protein snack, Soni recommends in particular to the walnuts of Brazil. These contain high levels of the antioxidant selenium, which can help defend against chronic disease, including age-related renal disease, heart disease and cancer.

As women age, they often find that the things they could eat in their twenties and the 1930s suddenly leave their feeling of falling in quarantine. And too often, the knee-jerk reaction is to cut all carbohydrates in response. Shaw explains that, although it's a good idea to reduce your mere carbohydrate consumption, complex carbohydrates are still important for your health and a solid component of a weight loss plan in your forties.Fiber-richOats is an excellent source of complex carbohydrates and slow liberating, to keep you longer, while avoiding the inevitable energy accident associated with the consumption of refined carbohydrates or no glucidity.

Olive oil led a lot by addressing women's diet physicians after 40. "We all use oil to cook, so it should be a healthy oil as much as possible" , Dr. Sherry. "Olive oil is antioxidant, probiotic and good for your intestine." Shaw accepts, adding that olive oil was a good way to reduce the options "false and unhealthy" such as margarine and vegetable oil. It notes that it can be particularly effective in the context of aMediterranean style diet, which focuses on plant-based foods such as fruits and vegetables, nuts, legumes, healthy greases and whole grains.

Sarcopenia is the condition of losing muscle mass as we get older, a disease that leaves many fragile and vulnerable seniors to injury and malnutrition. If you think that 40 is too young to worry about such a condition, think again: many of us are starting to lose muscle mass as we enter our fourth decade, but do not notice it before Start, when it starts to affect the quality of life. At that time, it is difficult to reverse the effects. That's why it is essential to get regular exercise and eating protein-rich foods likeeggs, what studies have proven helps to develop muscles. Need another reason to prepare your morning omelet? "Eggs are also an anti-wrinkle food, containing three exceptional amino acids: proline, glycine and lysine," says sound. And here20 other reasons could be your weapon of secret weight loss!

It's a good thing you can launch a pinch ofGarlicin any tasty meal. According Greuner, "Due to the chemical reaction it has on red blood cells, garlic is essential to improving blood flow and the fight against bacterial and viral infections. In addition, vitamins and minerals garlic have been linked to lower blood pressure, blood sugar and cholesterol, making it an ideal the heart disease prevention tool for women when they reach mid-life. "Dr. Sherry Seconds the recommendation, citing his powers as a natural diuretic and its subsequent ability to fight against the loyalty and fluid retention wild hormonal changes in your 40s.

To eatchicken Ideal, ideally without the skin, for less saturated fat - is a great way to boost your metabolism and maintain a healthy weight. "This is a common complaint of patients over 40 years they find they weight much more easily than they were when they were younger," Soni sharing. "This is a natural event, because our metabolism loading muscles begin to waste after 30. The position of number one metabolism is available protein, but women tend to start eating less than their protein RDA at their age. " Fortunately, it is easy to incorporate a grilled chicken breast almost any savory meal, which gives you the lean protein boost your metabolism needs.

According Nesheiwat, one of the best ways to maintain good health as we age is to eat lots of green vegetables. "They say you are what you eat, and there really is some truth to that," she said. "We get essential vitamins and minerals through our diet, particularly through fruits and vegetables." While she suggested suggest leafy salads, broccoli and again, the green beans were at the top of his list, saying they are an excellent food for preventing colon cancer. This is good news, considering thatcolorectal cancers are the second leading cause of death related to cancer in America.

Chia seeds are considered a "superfood" with a list of health benefits of miles, especially those derived from its high content of fatty acids linoleic omega-3, calcium, fiber, antioxidants and protein . They embalent a major nutritional punch without being calorically dense, help seniors maintain bone density, organ function and muscle mass while maintaining a healthy weight. Soni added that women over 40 years old may also notice that the Chia seeds can help the symptoms ménopausaux, including having a stabilizing effect on the mood swings!

As emphasized Shaw, women aged 40 years and above can begin to notice changes in their sleep patterns, taking account of fewer hours of rest as they get older. Tryptophan found in Turkey is an amino acid that helps form Niacin Vitamin B and generates serotonin. According toThe National Sleep FoundationThis can contribute to a better night's sleep, especially if you associate your turkey with complex carbohydrates, which helps tryptophan to reach the brain by absorbing other amino acids in your blood.

RELATED: YourAnti-inflammatory diet guideThis heals your intestine, slows the signs of aging and helps you lose weight.

Soy has been the focus of nutritional controversy for some time. Critics argue that the isoflavones contained in soy estrogens imminent, they could contribute so cheerfully to breast cancer development. CornStudies suggestThat these same isoflavones really slow down the growth of cancer cells from the breast when women consume soy mode. Mr. Sherry recommends eating untreated soy, including soy and tempeh, explaining, "It all depends on the kind of soybean you consume. Untreated soy has many more advantages than transformed soy: it gets omega-3 fatty acids, proteins and proteins. Fiber. In its natural form, it is a good food prevention tool for breast cancer. "So what should you stay away?" Soy's milk, soy cheese and soy yogurt would be less useful - perhaps even counterproductive of this transformed form, "she says.

Cottage cheese is known for being an excellent source of protein and fatty calcium. But it also offers less known benefits: it is rich in selenium for a reduction of oxidative stress, riboflavin to decompose nutrients into your food, phosphorus for bone health and vitamin B12 for a healthy nervous and circulatory system. Soni adds that cottage cheese can also be a good source of tryptophan for a better sleep, if you are looking to reduce meat products and skip the turkey.

Bays, especially black berries such as blackberries and blueberries, are some of the best anti-aging snacks. They are packed with flavonols and anthocyania that help protect your cells and keep the disease away. They are also full of antioxidants, whoStudies show can help slow down the aging process. Shaw recommends adding goji bays, which benefit from the added benefit of reducing your risk of ocular diseases related to age, such as glaucoma. If the berries are not already part of your regular diet, it is time to rest theblender.

If you have Nixed Pasta of your Post-40 diet for fear of gaining weight, it's time to reconsider. The trick is just to buy the right guy and eat it in moderation. According to Gréuner, whole grain pasta and cereals can be a very effective part of the weight loss or the weight of a woman's weight, and he has additional benefits for our digestion. "As we get older, digestive health and regular stools are becoming more and more relevant because older people tend to undergo a constipation more frequently," he said. "The intake of fiber-rich grains is crucial to avoid constipation, as well as reduce weight gain and bloating."

As Shaw points out, what you do not eat, what you have an impact on your health you eat. We all know that biological meat is better for you than its treated counterpart - and Shaw says it's one of the most important areas for a choice of insightful diet. "I'd like to see people eating cleaner meat, if they choose to eat meat at all," he says. "Processed meats Not only non-organic, they use antibiotics that modify the GUT flora, as well as dangerous growth hormones for consumption. Suppliers also fulfill meats with phosphate preservatives to keep them on the shelves longer, which has been demonstrated to contribute to several age-related evils, including renal disease, osteoporosis and heart disease.

And here21 things happening to your body when you stop eating processing For more inspiration.

Did you know that some sauerkraut bites daily could completely change your health as you get older? Going out, it's just gritting with Lactobacillus, a healthy bacterium generally found in your digestive, genital and urinary leaflets. Ok, then maybe it does not really want to add it to your menu, but according to Dr. Sherry, this Powerhouse probiotics is worth it, with impressive effects on your digestion. These "good" bacteria help balance the bad, and a balanced intestine is better able to filter toxins and waste. Do not jump your thing? Dr. Sherry recommends trying Kimchi, a marinated cucumber, orkefirAs probiotic alternatives, especially if you encounter any more than 40 years, such as irritable intestine syndrome or colitis.

Osteoporosis is a condition characterized by a loss of bone density over time, and leaves those who suffer vulnerable to the deterioration and fractures of the bones. But what many women do not realize is that they are affected by osteoporosis four times theMen's rate, which tend to have higher bone density to start and whose pict bone density at a later age. That's why, after your thirty, when you have exceeded your own peak density, it is of vital importance that women have enough calcium. Shaw recommendsGreek yogurt As a large source of calcium, noting that it is also high in protein.

Green tips are important, but good health is more than Kale salads and broccoli. The dark chocolate can feel like a madness or a cheat food, but it has made it a range of benefits for our bodies - especially our aging skin. According to Gréuner "," the dark chocolate contains high levels of a compound called Flavanol to help the skin look young. This compound helps the skin not only to seem smoother and more hydrated, but also to protect the skin from the damage caused by the sun. "But before hitting the alley of the candies, be sure to make the right selection." It's important to choosedark chocolate With at least 70% cocoa to ensure that Flavanol rates are high enough to experience its benefits, "he explains. Simply make sure you do not eat these7 worst dark chocolates for weight loss!

Your mother has always told you to eat your peas and usually, your mother was right. Dr. Sherry tells us that eating green peas, as well as split peas or split peas soup, are a great way to stay steady 40, because of their surprisingly high fiber content: 7 grams per cup! "It's not just about feeling at ease every day (although it's important, too)," she says. "Eating peas of high fiber can also reduce your risk of colon cancer." A feat for a little vegetable!

Looking for a great way to keep your skin healthy and beautiful 40 years? According to Bailey,carrots Are your best bet - and numbered food that it recommends to its patients. "Beta Carothee is a precursor of vitamin A", she says, "a critical nutrient element of skin health that also slows the aging of the skin. The antioxidant properties of beta-carotene help defend the skin against Free radical damage to UV exposure, environmental stressors and free radicals produced in the skin due to normal skin operating. At high doses, beta-carotene provides some photoprotection (solar protection ) For the skin, but not enough to ignore the sunscreen. "And if it's a young glow, Dr. Bailey assures us that you will not be disappointed. "You get an extra bonus of beta-carotene because it warms your complexion with a healthy glow in a few days and we can all use it. This warm complexion of the carotene skin of beta-caotène has been scientifically proven to be more attractive than a sun tan. "

Bok Choy is one of the healthiest leafy vegetables you can get their hands, especially as you get older. It is one of the richest green in calcium around, as well as his cousin, Chinese cabbage - and fortunately, both manufacture delicious additions to a hearty veggie stirhe. Dr. Sherry recommends that you make a regular part of your diet, noting that they are well known to support bone health and cardiovascular health.

Looking for a good way to start your day? According to Gréuner, Wheatgrass can be a hassle free way to get a high concentration of nutrients at a time, especially for women over 40 years old. "This health drink containing vitamins A, C and E helps to regulate the blood sugar properly, which for many women is the answer to headaches, vision problems and skin infections," he shares. "In addition, this easy food adding has shown that its drinkers feel young people by protecting against arthritis and the associated inflammation of the joints." Do not feel the flavor? Try to add a wheat bow to a smoothie With fruit like apples, pears or pineapple for a more enjoyable twist.

If you think of tomatoes that tomatoes, like a sliced ​​sandwich, spoutefly, served at your local deli, you lack beauty (and advantages!) To eat large tomatoes. Not only HEIRLOOM tomatoes are so rich in flavor that you could be inspired to eat themselves with a pinch of salt - they are also delivered with a range of health benefits for women over 40 years old. Dr. Sherry emphasizes that tomatoes have superior anti-inflammatory properties due to their high content of antioxidant lycopene. They can also provide you with vitamin C, fiber, potassium, beta-carotene and biotin - which result in better cardiac health, resistance to damage caused by age-related skin and a reduced risk of cancer.

Need a new snack for a fast energy boost? Nuts offer a high protein option that you can easily take with you. Dr. Sherry says that polyphenols found in inflammation nuts, a root condition of many age-related diseases affecting women, including heart disease, Alzheimer's disease, diabetes. Type 2 and Cancer.

Papaya have a little-known secret weapon for women's health. According to Gréuner, who highly recommends them ", the fruits of papaya are particularly beneficial for women aged 40 and over. Their vitamins help stimulate estrogen production, regulate the menstrual cycle and reduce the pain of cramps in women. " This is particularly practical in our 40s, because cycles can become erratic in anticipation of menopause. "Similar to many other fruits", continues, "Papaya also help the skin to look young and reduce the pain of arthritis by maintaining the common health". Pretty say, right? Pass the papaya - and these other women women over 40 need to eat.

And now that you know what to do stocks, here's all you should avoid in40 foods over 40 should avoid as the plague.