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A correct diet after 40 years will help slow down the aging process, add energy, endurance and strength. At this age, it is often understood that food is the foundation, and our health largely depends on the state of the digestive system. Many are just now beginning to listen to their body, to feel it. What do nutritionists recommend for people 40 and older?
Milk
A glass of full-fat milk helps in muscle recovery after exercise and replenishes calcium deficiencies in the body. Alas, with age, muscle mass decreases, and regular consumption of milk slows down this process.
No dietary supplements
Supplements and vitamin complexes cost a lot of money, but are not fully absorbed. It is much more effective to regulate nutrition in such a way that all nutrients enter the body along with food and are absorbed as much as possible.
Minimum snacks
Frequent snacking in adulthood can provoke constant surges in sugar and, as a result, diabetes. You should not eat in front of the TV or with a phone in hand, remove cookies, rolls, sweets and cakes from the diet. Snack only if you are very hungry and be sure to use the right healthy foods.
No fast food
Packed instant noodles or porridge contain many harmful additives such as colors, sweeteners and preservatives. It is better to refuse products containing all kinds of E-supplements for good – they accelerate the aging process and do not bring any benefit to the body.
Probiotics
Over time, the intestines need quality support and help from beneficial bacteria. Depending on the state of the intestines, the body responds with either wilting or rejuvenation. For the prevention of inflammatory processes, probiotics are good, which are found in fermented milk products.
The Mediterranean diet
The Mediterranean diet is recognized as the best balanced diet. Just swap out red meat for white meat, vegetable oil for olive oil, cut back on carbs and you’ll feel much better. Eat fruits and vegetables high in polyphenols, legumes and lentils, almonds and sunflower seeds, and turmeric.
No sugar
Sugar stimulates the process of glycation of proteins, which causes early aging of the body, the appearance of wrinkles and malfunctioning of the heart. You should increase the amount of complex carbohydrates so as not to feel hungry, and remove simple ones.
Minimum coffee
A large amount of coffee in the diet leads to dehydration, dry skin and an increase in the number of wrinkles. However, caffeine in moderation reduces the risk of developing Alzheimer’s disease and increases the level of physical performance. Do not give up freshly brewed coffee altogether, but do not get carried away with this drink either.
Minimum alcohol
The same goes for alcohol. A large amount of it disrupts sleep, provokes insomnia and, as a result, an unhealthy appearance in the morning, dehydration and headaches. On the other hand, wine, as a source of antioxidants that slow down aging, should be present in the human diet after 40 years.
Let us remind you that earlier we talked about which 10 products are basic for beauty and youth, as well as about which of our nutritional mistakes in the office steal our health.
Be healthy!