Contents
The hormonal background of women begins to change after 30 years, and it largely depends on the lifestyle – diet, quality of sleep, physical activity, ability to cope with stress. Over the years, the sensitivity to insulin, the production of sex hormones deteriorates, the metabolic processes slow down, and various chronic ailments manifest themselves. The body no longer forgives extremes in the form of overeating or strict diets, as it was in the 20s. This means that the older you get, the more care you should take about yourself and be more attentive to your diet. Let’s look at what the diet should be after 30 years.
Prevention of a set of extra pounds
Poor nutrition, chronic overeating and a sedentary lifestyle lead to excess weight, regardless of age. However, with age, women are more likely to gain excess weight due to hormonal changes. Over the years, the reproductive function of women withers, which is often associated with an increase in subcutaneous fat and with a change in its distribution on the body (calorizer). The decrease in the synthesis of estrogen causes the body to accumulate fat in the male type – on the abdomen. A decrease in the level of sex hormones leads to a reduction in muscle mass, metabolic processes and thinning of bone mass, which increases the risk of osteoporosis.
Poor nutrition and obesity often cause the development of type II diabetes and thyroid diseases. The thyroid gland also suffers from strict diets and severe stress. Therefore, with age, you need to change not only your diet, but also your lifestyle in general – start getting enough sleep, learn to manage your emotional state, get rid of bad habits and include regular physical activity in your schedule.
The composition of the diet after 30
The most important rule after thirty – the diet should be balanced in terms of BZHU and nutritious. Since excess fat and sugar lead to excess weight and disrupt hormonal functions, it is necessary that 80-90% of the diet consists of real food, and not of semi-finished and ready-to-eat food. Too low caloric content also disrupts the hormonal background, so you will have to forget about fashionable diets forever.
The power supply must meet four requirements:
- BZHU balance-the optimal balance of BZHU for both weight maintenance and weight loss will be 30% protein, 30% fat and 40% carbohydrates. A sufficient amount of protein and physical activity will allow you to maintain muscle mass and maintain a high level of metabolism. The need for fats increases over the years, as they are important for the normal production of sex hormones and the prevention of skin aging. Low-fat diets will do more harm than good. Carbohydrate requirements are reduced, but with regular exercise and high non-training activity, you will be able to maintain good insulin sensitivity.
- Real food, not processed-80-90% of your diet should consist of protein products (poultry, fish, eggs, natural cottage cheese, lean meat), complex carbohydrates (unrefined cereals, durum wheat pasta, bread with bran). It is necessary to eat 2-3 servings of vegetables and 1-2 servings of fruits daily because of the dietary fiber and vitamins contained in them. Pay more attention to the quality and quantity of fat. Olive oil, flaxseed oil, nuts, and avocado are healthy but high-calorie foods. They should be in the diet in limited quantities.
- Since various chronic diseases begin to manifest over the years, sweets, fried, too spicy and too fatty should be kept to a minimum.
- A sufficient amount of water-with age, its content in the body decreases, which will require compliance with the drinking regime.
You can control the amount of food you eat in your Personal Account. Counting calories and BZHU is the best prevention of chronic overeating.
Supplements for women’s health
Many women closer to 40 years on the recommendation of a gynecologist switch to hormone replacement therapy, which allows them to avoid the negative consequences of restructuring the body. A balanced diet and control of its caloric content allows them to still avoid gaining extra pounds.
Hormonal changes increase nutrient requirements:
- Calcium-a lack of estrogens leads to a thinning of bone density, and calcium nourishes the bones.
- Vitamins A, D, E, K are natural antioxidants that slow down the aging process of cells. It is necessary to regularly consume foods rich in them, and drink the vitamins themselves in courses, since fat-soluble vitamins accumulate in the body and are toxic in large quantities.
- Magnesium is essential for heart health, maintaining the functions of the reproductive system, normal functioning of the nervous system, and skin tone.
- Iron – women of childbearing age need more iron-18 mg per day, because they lose it with the blood during the menstrual phase of the cycle. In addition, at different ages, women are prone to anemia, which is also associated with iron deficiency.
- Omega-3 fatty acids-can be obtained exclusively from food (fatty fish, flaxseed oil, eggs) and supplements (fish oil). They improve the lipid metabolism, the condition of the skin and hair, reduce the risk of allergies, help in the prevention of osteoporosis and atherosclerosis.
Before you go to the pharmacy for supplements, you need to get the approval of a doctor, so as not to harm yourself by self-medication. Sometimes the doctor recommends that women compensate for the decrease in hormone levels with plant products, which include phytoestrogens and other substances similar to hormones – these are soybeans, clover, cabbage, mountain ash and sage leaves. But even here, you can not do without a doctor’s consultation, because even harmless herbs with uncontrolled use can disrupt the menstrual cycle and harm health.
Power mode after 30
The frequency of meals only matters if you have the indications for it. For example, for people with chronic gastrointestinal diseases and diabetes, it is advisable to eat 4-6 times a day in small portions. However, the most important thing is to control calories and food quality.
First, you need to calculate the daily calorie allowance for weight loss or weight maintenance. Use the resulting figure to calculate the BZHU ratio (30/30/40). Since the recommendations for the amount of protein, fat and carbohydrates in the diet are presented in a wide range, it is better to start from the calorie intake. One gram of carbohydrates and proteins contains 4 calories, and one gram of fat contains 9 calories.
For example, when the caloric content of the diet is 1700 kcal, proteins and fats account for 510 kcal, and carbohydrates – 680.
Now we count:
- 510/4 = 127 g of protein;
- 510/9 = 56 g of fat;
- 680/4 = 170 g of carbohydrates.
After that, distribute the food throughout the day in such a way that it is convenient to adhere to the diet. For example, the fractional option is three planned meals and three snacks in between. These should be small portions with an interval of about 3 hours (calorizator). Distribute protein foods evenly throughout the day, and the amount of carbohydrates and fats should be reduced by the evening. If you exercise in the evenings or have difficulty controlling your appetite, then carbs can be transferred from breakfast to dinner.
The diet should be convenient for you, and the diet should consist of natural products that benefit the body and please you. Your health, well-being, youth and beauty largely depend on this.