Nutrition rules for women over 40

To balance hormonal background, take care of the health of the heart and other internal organs, as well as prolong the youthfulness of the skin, you need to revise your diet after 40 years.

Just a few simple rules of nutrition will allow you to keep your youth and vigor for a long time.

1. Add legumes and nuts to your diet

Beans, lentils, peas, and soybeans contain phytoestrogens, antioxidants and minerals to help keep bones strong and skin glowing and smooth. Also, antioxidants are considered a good prevention of cancer.

Nuts also slow down aging due to the content of estrogen-like substances in them, in addition, they normalize the functioning of the thyroid gland.

2. Don't forget about fatty acids

Omega-3 fatty acids are found in avocado, olive oil, oily fish (salmon, trout, tuna, herring), flax seeds, and oil. They normalize metabolism, help keep yourself in shape, make your legs stronger, and your hair thick and strong. Also, fatty acids are necessary for the prevention of atherosclerosis.

3. Calcium, magnesium and zinc are your everything

These substances, ideally, should be in a sufficient amount in the diet throughout a person's life, but they play a particularly important role in the diet of adults after 40.

To keep your body getting enough magnesium, zinc and calcium, remember to consume natural fermented milk products (no sweeteners and normal fat content), hard cheese, dark green vegetables colors.

Calcium will make your bones stronger, zinc will help produce progesterone and normalize hormones, and magnesium will help you stay calm in any situation.

4. Avoid salt, sweets and coffee

After 40, rejecting these products is a health issue, not a figure. Salt washes calcium from the bones, so it is advisable to completely abandon it. Coffee slows down your metabolism, which, when combined with a bun, can lead to weight gain. Therefore, sweets are also desirable to be minimized.

5. Drink plenty of water

Drink at least 2 liters of water a day, not including tea and first courses. Pure water will help maintain skin elasticity, normalize appetite, and refresh the appearance.

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