The biggest problem we face with Over 40’s Health is our diet!
Why our diet? Because it is one thing that affects just about everything else.
You can be healthy without ever taking one step in the gym, but over 40’s health is more than the external appearance of your body.
The World Health Organization (WHO) defined human health in a broader sense in its 1948 constitution as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
The one controllable thing that has the greatest effect on health is what we put in our mouth on a daily basis.
It determines how heavy you are, exercise and activity aside.
Do you want or need to change your body weight or composition you will at some point, normally sooner, need adjust your calorie intake up or down.
When you reduce your calorie intake by 500 Kcal per day, you should lose 1 lb of fat a week. If you increase that to a 1,000 Kcal per day, you stand to lose 2 lbs BUT half or more may be muscle loss instead of fat. If you lose muscle your metabolism will slow down.
Notably when you restrict calories you also restrict other nutrients such as vitamins and minerals needed for health. For that reason consider the use of a quality multivitamin during any weight loss efforts you make.
It determines how your body reacts to its environment.
By now you should all of heard of essential fatty acids, right? We need both omega 3 & 6 in our diet to stay truly healthy.
But did you know although they are both fats they behave differently in the body. Omega 3, which comes mainly from fish or linseed, is anti inflammatory in the body. This mean it helps to reduce swelling with in our body. The swelling can be cause by any number of sources including; food allergies and intolerance; autoimmune diseases such as rheumatoid arthritis which causes painful swelling of affected joints and hay fever.
By simply increasing omega 3 by eating more oily fish or supplementation, we can reduce the effects of some of these problems dramatically.
Omega 6 on the other hand is inflammatory, which when you have an accident is important. For instance if you graze the skin there is an almost immediate increase in fluid around the area to help flush out the wound and start the repair process. However if the diet is to high in omega 6 or no omega 3 is being eaten to balance the omega 6 inflammation can become the only response your body has.
What to do about your diet to improve your health
Here are 5 simple thing you can change right now, that will massively improve your over 40’s health.
- Mindful eating – ensure you are taking the time to chew and digest your meals. This will lower stress on the digestive system and increase your sense of wellbeing.
- Eat protein – getting enough protein will not only ensure you keep your muscle longer thus slowing the aging process, but also ensure you can make all the enzymes and hormones the body needs.
- Eat your veggies – you will have heard of 5 a day, while it’s a good start it’s not really enough. Aim for 10!
- Balance your fats – we need fat so don’t cut it out completely. If you don’t eat fish regularly add a good omega 3 supplement to your breakfast daily. Start at 3 gram per day.
- Earn your carbs – if you’re not athletic you don’t need that many carbs. So try to time them around when you are most physical. For many of us cereals are first choice for breakfast but then we spend the next 4 hours or more sat behind a car steering wheel or an office desk. Those carbs have all got to go somewhere!