Nourish your muscles
If you are over 40 and notice that you are gaining weight without changing your exercise and eating habits, it is due to your muscles (your lack of muscles). Here are five daily habits to maintain your musculature. “In your thirties, you start losing 1% of your muscle mass a year. In her forties, it gets worse, “said Dr. Caroline Apovian, director of the Nutrition and Weight Center in Boston. Your muscles are metabolically active: they burn calories even if you’re watching House of Cards in a burst of heat. “Any lost muscle mass is replaced by fat: your metabolism starts to slow down unless you reverse this process. Find moremedical causes explaining a slow metabolism . Follow a diet rich in lean protein and add to your weekly workout at least two sessions of bodybuilding. “Aim at 30 grams of protein per meal.
Decrease the sugar
Hormonal fluctuations in your forties may remind you of your puberty with, in addition, flushing and mood changes. It’s tempting to comfort yourself with treats, but you risk falling blood sugar. If you eat sweet, you will gain weight and your hormonal responses will be exaggerated. Make sure you know these 9 alarm signals that you are eating too much sugar. “During menopause, your hormone levels change your body’s ability to regulate your blood sugar,” says Dr. Apovian. The addition of sugar causes energy surges, rollercoasters: the result, sugar cravings without nutrient intake compared to the calories consumed. A diet without added sugar can lose weight at any age, especially at menopause while your blood sugar is less stable. “
Feed your intestines
We all know today the importance of probiotics for the health of the intestines. But a recent study provides another good reason for maintaining pre-menopausal diverse intestinal bacteria: they help manage estrogen better, reducing the risk of breast cancer. “I always suggest that women in their forties eat more probiotic and prebiotic foods – kefir, sauerkraut and tempeh,” says nutritionist Natalie Rizzo. Most of us do not have this type of food on our menu, so Dr. Rizzo recommends taking probiotic supplements. But which ones to choose? Our intestines harbor more than 100 trillion living bacteria divided between an impressive number of strains, and each person has a unique assortment. “Also, choose a probiotic that contains as many cultures and strains as possible. You can safely take probiotic supplements while eating foods that contain them.
Eat fewer calories
This is true for almost everyone. Losing a single kilo can be a lot harder than you think. “Women start losing body weight in their thirties. It is therefore normal in the forties to see weight gain, especially in terms of height. And you grow much faster than when you were younger, “warns Dr. Adrienne Youdim, nutrition specialist. As we get older, our lean mass decreases and our metabolism slows down. You have to eat fewer calories to maintain our weight. Here’s how to calculate how many calories to consume per day. Youdim recommends a diet rich in lean protein and fiber to control hunger and combat slowing metabolism. “Exercise helps you burn calories and activate your metabolism by keeping your muscle mass or strengthening it,” she adds. Here are some figures from dietitian Mindy Haar, director of the interdisciplinary health development and science program at the Institute of Technology (New York). “Eating 100 more calories than you need every day means 10 pounds of weight gain every year. Eating 100 calories less per day will save you 10 pounds per year. No need for drastic measures.
Cut the coffee?
You did not say: cut calories and caffeine? But if. “A little caffeine in the morning is fine for Dr. Apovian, but if you take it all day long, you’ll be tired, and you’ll sleep badly. Now, sleep helps you repair your hormonal balance and your muscles. However, studies show that beverages that contain caffeine can improve mood, memory, and concentration in some menopausal women. In others, they aggravate hot flashes. If you are unsure about the effects of caffeine on you, keep a diary in which you list what you eat, what you drink and your hot flashes. You will soon know if caffeine is your friend or your enemy.
Beware of salt
You will be amazed by the amount of hidden sodiumin your favorite dishes. Health Canada recommends not to exceed 2,300 mg per day; ideally not more than 1500 mg. These quantities are to be monitored in premenopausal women; indeed, a diet too salty can lead to hypertension. “According to the American Heart Association, until the age of 45, men are more affected by hypertension than women. From age 45 to 64, the ratio of hypertension in men and women is the same, “says Abby Sauer, a dietician from Abbott Laboratories. It is not enough to cut the salt. Lisa Cohn, dietician consultant for miVIP Surgery Centers, suggests adding diuretic and anti-inflammatory foods to your diet: fresh parsley, fennel, oregano, basil, cucumber, lemon. Discover the other foods that fight against
Yes to soy
Soy is a high quality protein source that contains healthy fats as well as vitamins and minerals. Discover 7 healthy soy foods. Mark Messina is a co-author of a book on soy and health and an expert on the United Soybean Board (US). According to him, soybeans directly lower blood cholesterol by 5% and probably lower blood pressure, two potential problems at menopause. “Soybean research has focused on the benefits of this plant in postmenopausal women: decreased hot flushes, improved endothelial function, and decreased bone loss,” says Messina. But the idea of eating soy may have worried you because of a potential risk of breast cancer. “The controversy over soy and breast cancer is resolved,” he adds. The American Institute for Cancer Research, the American Cancer Society, and the Global Fund for Cancer Research have all come to the conclusion that breast cancer patients can consume soy without any worries. Choose whole soy products – tempeh, soy nuts, edamame: they contain fiber, omega-3 fatty acids and isoflavones. “Refined soy products, based on more concentrated soy protein sources, contain little or no content. If you’re interested in protein, Mark Messina recognizes that a soybean burger is a great choice.