Navigating Metabolic Shifts Beyond 40 - 'Sound Bite' on Nutrition
As women, we experience a myriad of changes throughout our lives, and perhaps one of the most noticeable occurs as we enter our forties. It's a time when our bodies undergo significant shifts in metabolism, often leaving us wondering how to adapt our diet and exercise routines to maintain optimal health. In this blog post, we'll explore the metabolism changes women face after 40, delve into the impact of perimenopause and menopause, and offer practical diet and exercise tips to navigate this transformative stage with grace and vitality.
Understanding Metabolism: the process by which your body converts food and drink into energy—naturally slows down with age, primarily due to a decrease in muscle mass and hormonal fluctuations. As women enter their forties, they may experience a decline in metabolic rate, making it easier to gain weight and harder to lose it. This shift is further exacerbated by the onset of perimenopause, the transitional phase leading to menopause, and menopause itself, marked by a decline in oestrogen levels.
Navigating Perimenopause and Menopause: During perimenopause and menopause, hormonal changes, particularly a decline in oestrogen levels, can further impact metabolism and body composition. Women may experience symptoms such as weight gain, especially around the abdomen, as well as changes in fat distribution and muscle mass. Additionally, factors such as hot flashes, night sweats, mood swings, and fatigue can affect energy levels and motivation for exercise.
Prioritize Protein:
As muscle mass naturally decreases with age, it's essential to consume an adequate amount of protein to support muscle maintenance and repair. On average, women may experience a decline in muscle mass of about 1% to 2% per year after the age of 40. Keep in mind, individual factors such as genetics, lifestyle, diet, and physical activity levels can influence the rate of muscle loss.
Make sure you include lean sources of protein such as poultry, fish, beans, lentils and tofu in your diet. I will be posting more specifics around how much protein should be on your plate in the coming posts.
Embrace Whole Foods:
Focus on nutrient-dense, whole foods such as fruits, vegetables, whole grains, nuts, seeds, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants to support overall health and metabolism.
During the winter season, my go-to vegetables include roasted sweet potatoes, hearty pumpkin soup, and baked cauliflower. For a quick and protein-packed snack option, consider pumpkin seeds. I love to sprinkle them over salads, soups, and curries, or enjoy them mixed with yogurt or as a standalone snack.
Monitor Portion Sizes:
Pay attention to portion sizes to prevent overeating and maintain a healthy weight. Use smaller plates, practice mindful eating, and listen to your body's hunger and fullness cues. Easier said than done, been here many times and I am the first one to say I am guilty of going for seconds in the past.
A strategy that's proven effective for me is to have a cup of green tea ready to sip on immediately after finishing a meal. This serves as a distraction tactic, preventing me from reaching for additional food too quickly. If I still feel hungry after enjoying the tea, I can always return for more food later.
Stay Hydrated:
Drink plenty of water throughout the day to support metabolism, digestion, and overall health. Limit sugary beverages and opt for water, herbal tea, or infused water instead.
Regrettably, water isn't my preferred beverage choice. Despite my attempts, I've struggled to meet my daily water intake goals. Consequently, I've discovered alternative methods to ensure I consume enough fluids.
I've developed a habit of drinking coconut water, keeping a bottle handy on my desk and sipping it gradually throughout the day. Additionally, I've grown fond of herbal teas, particularly peppermint and chamomile varieties. I always carry spare tea bags in my bag to ensure I have access to my favourite beverages wherever I go. Another tactic I employ is flavoured water, often infusing it with lemon slices or adding cut-up strawberries to enhance its taste and encourage hydration.
It's essential to approach this phase of life with compassion and self-care, recognizing that your body is undergoing profound changes. Seek support from healthcare professionals, explore hormone therapy options if appropriate, and prioritize lifestyle factors such as nutrition, exercise, stress management, and adequate sleep to support overall health and well-being.
~ Over 40 and Flourishing~
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