Most of us are still feeling pretty incredible in our 40’s. However, this is the age that we start to notice a few things may be changing. For instance, our metabolism, in our 40’s it can begin to noticeably slow down, in fact, it can decline as much as 2% to 4% per year. This impacts our diet, how much we move and lifestyle. Another change you may notice is a loss of muscle. On average a woman is down 6 to 7 pounds of muscle than ten years ago. This is the reason why it is time to evaluate our lifestyle, workout routine and diet.
Because we still feel great in our 40’s now is the perfect time to create good habits to keep our bodies and mind healthy as we continue to age. Every woman over 40 should be doing these things.
Establish These Healthy Habits
Eat Breakfast Every day
Breakfast is the most important meal of the day. Nutritionists agree that eating breakfast is essential to maintaining a healthy weight and keeping your burning metabolism up. A well-balanced breakfast fuels your body and helps prevent cravings, and keeps your blood sugar from dropping. Looking for new breakfast ideas and recipes? Check out these cookbooks(this one, this one and this one) to help avoid boredom with your morning meals.
Up Your Protein
The recommended daily amount of protein is 46 grams of protein. If you’re active, your body may need more than that, according to the “Journal of the International Society of Sports Nutrition,” 0.64 to 0.91 gram of protein per pound of body weight daily. Thus, an active 140-pound woman in her 40’s can eat up to 127 grams of protein daily. Good sources of protein are lean meats, eggs, fish, and quinoa. Try keeping a food journal to track what you eat in a day. This way you can track your protein and food intake and ensure you’re getting the rececommened amount of nutrition every day.
Jump Start Your Metabolism with Strength Training
Start lifting weights. Not only will you help combat the muscle we are losing each year, but it also increases your metabolism. The great thing about strength training is that you keep burning calories even after your done working out. Not only does lifting weights strengthen your muscles, but it also slows bone loss and helps with balance. Check out this cookbook full of recipes to support your strength training workouts.
Increase Calcium and Vit D
Both calcium and Vit D are essential for good bone health. Foods that are high in calcium include broccoli, almonds, figs, green beans, sweet potatoes, oranges, sardines and sememe seeds. Foods high in Vit D include cheese, oatmeal, orange juice, yogurt, milk, egg yolks and wild caught fish. Taking supplements isn’t a bad idea, just make sure you check with your physician before starting any new supplement.
Control Your Stress
Practice self-care every day to help reduce your stress level. Some triggers of stress as we age include worries about kids, aging parents, our health, career, and finances. If you are looking for a great book to help reduce stress in your life, check out this, this and this. Self-care is easy and fun. Make it a priority to take a few minutes out of the day for yourself. It can be as easy as reading, taking a walk, running, yoga, or meditating. Find what works for you and make it part of your day.
Make Your Essential Doctor Appointments
Make and keep your doctor’s appointments. Routine tests are essential for maintaining a healthy lifestyle.
- Eye exam: Every 2 to 4 years
- Blood pressure: Every 2 years
- Pap test and pelvic exam: Every 1 to 3 years
- Thyroid: Every 5 years
- Mole check: Every year
- Mammogram: Every 1 to 2 years
- Blood glucose: Every 3 years starting at age 45