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30 years. Is it time to change your diet?
The hormonal background of women begins to change after 30 years, and it largely depends on the lifestyle - diet, sleep quality, physical activity, ability to cope with stress. Over the years, insulin sensitivity, the production of sex hormones deteriorate, metabolic processes slow down, and various chronic ailments appear. The body no longer forgives extremes in the form of overeating or rigid diets, as it did in 20s. This means that the older you get, the more care you need to take with yourself and the more careful you are with your diet. Let's look at what the diet should be after 30 years.
Prevention of gaining extra pounds
Improper diet, chronic overeating and a sedentary lifestyle lead to excess weight, regardless of age. However, with age, women are more prone to gaining excess weight due to hormonal changes. Over the years, the reproductive function of women fades, which is often associated with an increase in subcutaneous fat and a change in its distribution on the body (calorizer). Decreased estrogen synthesis causes the body to store male-type fat on the belly. A decrease in the level of sex hormones leads to a decrease in muscle mass, metabolic processes and thinning of bone mass, which increases the risk of osteoporosis.
Unhealthy diet and obesity often lead to the development of type II diabetes mellitus and thyroid disease. The thyroid gland also suffers from rigid 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 is that the diet should be balanced in terms of BJU and nutritious. Since excess fat and sugar leads to excess weight and disrupts hormonal functions, it is necessary that 80-90% of the diet consisted of real food, and not from semi-finished and ready-to-eat foods. Too low calorie content also disrupts hormones, so you will have to forget about fashionable diets forever.
Power must meet four requirements:
- Balance of BJU - the optimal balance of BJU both for maintaining weight and for losing weight will be 30% proteins, 30% fats and 40% carbohydrates. Adequate protein and exercise will help maintain muscle mass and maintain a high metabolic rate. The need for fats grows 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 can 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, bran bread). Eat 2-3 servings of vegetables and 1-2 servings of fruits daily because of the fiber and vitamin content they contain. Pay more attention to the quality and quantity of fat. Olive, flaxseed oil, nuts, avocados are healthy, but high-calorie foods. They should be in the diet in limited quantities.
- Since various chronic diseases begin to appear over the years, sweets, fried, too spicy and too fatty must be minimized.
- Adequate 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 eaten in your Personal Account. Calorie counting and BJU are the best prevention of chronic overeating.
Supplements for Women's Health
Many women closer to 40 years of age, on the recommendation of a gynecologist, switch to hormone replacement therapy, which allows them to avoid the negative consequences of body restructuring. A balanced diet and control of its calorie content allows them to still avoid gaining extra pounds.
Hormonal changes increase your nutrient requirements:
Calcium - A lack of estrogen leads to a decrease in 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 - in women of childbearing age, the need for iron is higher - 18 mg per day, since they lose it in 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 lipid metabolism, skin and hair condition, reduce the risk of developing allergies, and help in the prevention of osteoporosis and atherosclerosis.
- 510/9 = 56 g fat;
- 680/4 = 170 g carbohydrates.
Before going to the pharmacy for supplements, you need to get your doctor's approval so you don't hurt yourself by self-medication. Sometimes the doctor recommends that women compensate for the decrease in hormone levels with herbal products, which include phytoestrogens and other hormone-like substances such as soybeans, clover, cabbage, mountain ash and sage leaves. But even here, one cannot do without consulting a doctor, since even harmless herbs, if used uncontrolled, can disrupt the menstrual cycle and harm health.
Diet after 30
The frequency of meals only matters if you have an indication to do so. 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 controlling calories and food quality.
First, you need to calculate your daily calorie intake for weight loss or maintenance. Use the resulting figure to calculate the ratio of the BZHU (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, with a caloric intake of 1700 kcal, proteins and fats each have 510 kcal, and carbohydrates - 680.
Now we consider:
510/4 = 127 g protein
After that, distribute food throughout the day in such a way that it is convenient to adhere to the diet. For example, a fractional option - three planned meals and three snacks in between. These should be in small portions about 3 hours apart (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 carbohydrates can be carried over from breakfast to dinner.
The diet should be convenient for you, and the diet should consist of natural products that benefit the body and you like. Your health, well-being, youth and beauty largely depend on this.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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