We often believe that the diet we had when we were in our 20s will suffice as we age. However, ageing brings with it a plethora of changes in our body, including but not limited to muscle loss, thinner skin and less stomach acid. So if you’re in your 40s, now is the perfect time to make a few adjustments to your diet. Not only will these changes help you with nutritional deficiencies, but they’ll also vastly improve your quality of life.
Today, FUCHSIA’s onboard dietitian Fareeha Jay is here to tell you about foods you should incorporate into your diet if you’re in your 40s.
1. Consume Foods Rich In Selenium, Vitamin C & E To Reduce Inflammation
In this stage of life, our nutritional requirements start to decrease, but our eating patterns and lifestyles remain the same. This is the time to rethink your eating habits and your physical activity. We are at higher risk of several health conditions. Therefore, we need to be including foods with anti-inflammatory effects, foods rich in vitamin E, vitamin C and selenium. These include:
Vitamin E – Nuts, seeds, green leafy vegetables, and vegetable oils.
Vitamin C – Citrus fruit, kiwi and potatoes.
Selenium – Meat and brazil nuts.
2. Include Beta Carotene In Your Diet For Rejuvenated Skin
It’s natural to get wrinkles and dry skin as you age. Apart from your skin routine try and include foods high in beta carotene. Foods such as sweet potatoes, carrots, apricots, and green leafy vegetables.
3. Manage Hormonal Changes With Phytoestrogens & Zinc
Hormonal changes also start within this decade. Men’s testosterone levels start to fall whilst women start getting low on oestrogen and progesterone. This is a natural process, though diet can surely help. Women can include plant base oestrogen called phytoestrogens in their diet. These are found in foods such as oats, lentils chickpeas and soya products. Men should try and include foods rich in zinc such as dairy, meat, nuts and seeds.
4. Lutein & Zeaxanthin Help Improve Eye Health
To protect your eyes and prevent getting eye disease include foods rich in lutein and zeaxanthin. These foods include orange colour fruits and vegetables, fish and egg yolk.
5. Foods That Help Build Muscle Mass
Both men and women need to start thinking about building their muscle mass. Apart from cardio exercise, they need to incorporate resistant training as well along with the following dietary changes:
- Increase fibre intake and low GI foods. Wholemeal bread, rice, pasta, nuts, seeds, lentils and beans.
- Limit red meat. Include lean meat such as fish and chicken. Try including more and more plant-based proteins in your diet such as lentils and beans.
- All fruit and vegetables though try having bright-coloured fruit and vegetables, that way you will get more antioxidants.
- Increase intake of mono-unsaturated fats such as fish, olive oil, rapeseed oil, nuts and seeds.
Disclaimer: This is general public information. Does not substitute any medical or dietary advice from your health care professionals.
The information in this article was provided by Fareeha Jay. She is a Registered Dietician based in Plymouth. She is working as a Diabetes specialist, delivering educational sessions to people newly diagnosed with Type 2 Diabetes. She also runs her private practice. Her work entails online consultations with South Asians all over the world. If you wish to view her work, below are the links to her social media handles;