Dieting

 

If you are a woman and your age is 40 then you should know what to do for being healthy –

You should know the common things happen in this age

Here are some of the most common health shifts women experience:

Metabolism: Slowing by 2% per decade.

Muscle: Down by 6 to 7 pounds from 10 years ago.

Bone: Dropping by about 1% a year since your mid-30s.

Libido: Declining because of high stress levels and hormonal changes.

Stress: Especially high because of worries about kids, parents, health, career, and finances.

Depression: More likely now than later in life.

How to overcome this problem:

1. Do not forget your breakfast

Nutritionists agree that eating breakfast is essential to keeping weight down and calorie-burning metabolism up. Take a balanced breakfast every day to boost your metabolism.

2. Take enough Vitamin D & calcium

Both are essential for strong bones.  Keep yogurt, Milk every day to fulfill your D &

Recommendation: The National Osteoporosis Foundation recommends that women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk, along with supplements if needed.

Some nutrition experts suggest getting up to 1,000 IU a day for optimal health

3. Meditation

Practice stress control.

A healthy, calm heart beats faster when you breathe in, slower when you breathe out. But stress inhibits this natural “heart rate variability,” triggering unhealthy changes body wide, including increased blood pressure, less energy to the brain, lower libido, and faster cell death. “In effect, stress makes you age faster,” says Claire Michaels Wheeler, MD, PhD, author of 10 Simple Solutions to Stress.

To get your heart into a healthier rhythm, breathe in through your nose for 4 beats and out for 8 at least twice a day or anytime you feel pressure. “That activates the vagus nerve that runs from the brain to the pelvis, relaxing the heart, muscles, airways, gastrointestinal tract, and blood vessels,” says Dr. Wheeler.

4. Take enough protein

Getting foods with all the amino acids needed to form complete proteins at least twice a day boosts levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory.  Aim for 4 ounces of protein at each meal. Good sources include fish, eggs, and quinoa. But don’t totally skip carbs: They boost mood by increasing production of serotonin in the brain.

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

Source: Office of Women’s Health, US Department of Health and Human Services

Dieting:

Dieting is a fancy word in our country, what we understand by the word of dieting.

When people found them themselves overweight or / obese then they start dieting.

It’s a concept of weight loss by stop eating or starvation without following or maintaining any rules or guidelines of the health / Diet.

In most of the cases people starting dieting without any expert’s suggestions or help.

They usually collect information through Google /Facebook or any kind of digital media but not every statement is effective for them as a result they might face difficulties or deterioration of their health.

So be aware and Think Twice before starting Dieting

If you are thinking that you are going to manage your weight by dieting, then you should know what is dieting.

I do believe you should focus on the statement I have given below

• You should know your ideal body weight & BMI
• Know your calorie requirement & BMR
• Know your disease condition
• Know your vitamin or mineral deficiency
• Know about your thyroid
• Think about your lifestyle
• Try to find out the actual reason behind your current weight gain
• Then you might think of dieting
• Dieting should consist of following components
• Ideal balanced Diet, which is nutritionally richer
• Combination of fiber both Soluble and Insoluble
• Combination of Animal & Plant Protein
• Combination of saturated & Unsaturated Fatty acids.
• Proper ratio of macro & Micro Nutrients
• Enough Water intake
• Another important element is exercise so do not overlook this.

Caution:

Do not hurry or do not be depressed

Manage your Weight slowly