Eating enough protein, replenishing collagen, and choosing a sustainable diet and exercise are important.
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Health care for women in their 40s is very important for their future life and health.[사진=게티이미지뱅크]Health care is important at all ages, but it is especially important for those in their 40s, who cannot be considered old yet, even though the youth’s vitality is decreasing. It is no exaggeration to say that how you spend this time and improve your daily habits will determine your future health and quality of life.
Especially for women who are tired from working with children and are afraid of changes due to aging, their 40s is a very important time for their future. In response, we look at exercise and health care tips for women in their 40s introduced by the US food and health information media ‘Eat This, Not That’.
Get enough protein, calcium and vitamin D
Amy Goodson, certified sports nutrition expert, stresses the importance of providing your body with enough protein to maintain bone density, muscle mass and vitality. You should plan your diet to get 25 to 30 grams of high-quality protein at every meal and try to eat protein-rich snacks. Protein has the advantage of not only slowing down digestion, making you feel full faster, but also maintaining a feeling of fullness for a long time after eating. Thanks to this advantage, it helps to properly control the amount of food and manage blood sugar.
Calcium and vitamin D are nutrients that go well together, and when these two work together, you can maintain high bone density even as you age, reducing the chances of developing osteopenia and osteoporosis. It’s good to include dairy products such as yogurt, cheese, and milk that can easily and easily get a lot of calcium in your diet. Aim to eat 3 servings of dairy products every day, or take calcium citrate and vitamin D supplements, as well as protein-rich soy milk. Calcium citrate is a combination of citric acid and calcium, and is sold as a nutritional supplement on the market. It is known to have a high calcium absorption rate, relieve gastrointestinal disorders, and inhibit stone formation.
Drink lots of water and don’t skip meals
Adequate hydration is an essential part of health care tips. Drinking plenty of water will keep your overall health and body functioning at its best. Abundant moisture helps keep your skin firm even as you age.
Regular meals are also very important. It means that the act of repeatedly skipping meals can interfere with maintaining health. We need to eat as many food groups as possible with regular meals and snacks to supply the necessary nutrients to our body and to control the amount of food appropriately. Moderate meal sizes keep our body’s energy levels stable and ensure we don’t overeat at the next meal or snack.
Beware of heart disease, protect your skin with collagen
According to the American Heart Association (AHA), heart disease is a terrifying disease that kills one in three women. To prevent heart disease, it is good to consume foods rich in fiber and high in omega-3 fatty acids along with regular physical activity. Omega 3 is abundant in fatty fish such as salmon, walnuts, seeds, and soy products, and is known to raise good cholesterol (HDL) and lower triglycerides.
Collagen, which helps keep skin elastic, also helps maintain joint, ligament, and tendon health. As we age, collagen production in the body decreases, so it is very helpful to consume collagen through food.
Start of strength and aerobic exercise, the point is consistency
As we age, muscle mass also decreases. However, strength training at least twice a week can help slow down the rate of muscle mass loss. Start with at least 150 minutes of moderate-intensity aerobic exercise each week. Bicycling, swimming, brisk walking, or any exercise or activity that increases your heart rate is fine.
Everyone knows that the key to health management is to create and maintain good habits. Therefore, it is very important to find a diet, exercise, and amount of exercise that are right for you. Eating a lot and moving a lot is not the only thing that is good for the body. Considering the condition of your body and the extent to which you can handle it, it is good to start by choosing a diet or exercise that you can consistently maintain.
Enough rest is also essential for the body to recover. If you feel sick or tired, you need to take a day off and have tolerance. The goal is not to go on a diet, which requires results in a short period of time, but to change the lifestyle itself for future life and health. If you feel uncomfortable or have pain after doing a certain exercise, change the exercise method or choose a different exercise.
2023-08-02 10:44:54
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