Before the age of 40, your body tolerates bad habits like irregular eating habits, poor sleep and alcoholism. But after this age it becomes difficult for the body to cope with all these. At this age, muscle mass decreases, weight increases and the production of testosterone in the body decreases.
Shikha Aggarwal Sharma, Director of Fat to Slim and Nutritionist and Dietician According to , most of the people in this age group are prone to dangerous diseases like BP and cholesterol, heart disease and diabetes. If you want to stay healthy and fit then you should follow these eating habits. (Photo courtesy of iStock)
Reduce salt intake
Excessive intake of salt can cause high blood pressure. Include leafy greens, fresh vegetables and fruits in your diet. Avoid fried and processed foods and sugary drinks.
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Eat plant based foods
Muscles begin to weaken at this age. Instead of taking protein and multivitamin supplements, include vegetables in your diet to avoid weakening and damaging them. They are easy to digest and contain all the essential nutrients.
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Drink plenty of water
Plant-based supplements can be taken to gain energy and strength. Also drink 2-3 liters of water daily and get enough sleep. You can also do some physical activity for 30 minutes every day.
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Include good fats
Keep in mind that only good fats should be taken care of. It is found in avocado, nuts, olive oil, flax seeds. It can help you fight obesity, diabetes and other diseases.
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Increase your protein intake
As muscle mass decreases with age, the amount of protein should be increased. You can eat legumes like black beans, kidney beans and lentils. Eat nuts and seeds like walnuts, almonds, chia seeds, flax seeds, sunflower seeds and pumpkin seeds. These things promote muscle growth.
Note: This article is for general information only and no medical treatment is claimed. Always consult your doctor for more information and make appropriate changes as per his advice.