How women's body really changes after 40s and how to absolutely cope with it
As they get older, the body of most women go through some changes some due to age, some due to menopause that can lead to weight gain.
Does this mean they can’t still be fit, health and strong?
Let’s see first what happens after 40s:
· Hormones like progesterone, testosterone, estrogens, the chemical messenger which control most body functions, start to fluctuate, causing changes like decreased bone density and lean muscle mass, lower sex drive and mood changes.
· Metabolism starts to be slow due also to lower estrogen level and you start accumulating more fat especially around your waist.
· Muscle mass decreases at a rate of 1% per year link to drop of testosterone and estrogens.
· Appetite increases as hormones like ghrelin (appetite) and leptin (satiety) are fluctuating and so sugar craving as, especially with weight gain, body starts to ignore insulin (blood sugar balance hormone).
· Movement decreases as overuse and joint injuries resulting from all the years of exercise may cause to give up the favorite activity or force to slow down.
· Stress increases due to manage career and finances while oftentimes caring for both their children and parents.
· Sleeping become more difficult with age or maybe you just don’t feel rested, even after a full night’s sleep, which a consequence less energy to exercise or be active.
Let’s see now what we can do to counteract all these changes.
1. Eat healthy, a balanced diet with all the nutrients our body requested has been found to be effective in managing the weight. Give priority to high fibre food, vegetables, pulses, grains, lean white meat, oily fish rich in Omega 3, nuts and seeds. Book a free consultation with me to find out how I can help you and start working together to get your personalized plan.
2. Pack your lunch, studies show that meal planning and home cooking meals are associated with improved diet quality and a lower risk of obesity. You can prepare everything during the weekend, put in the freezer divided into portions so that in the morning you just grab your lunch and go.
3. Drink plenty of water, increase fluids has been found to be beneficial both for weight loss, increase sense of satiety and remove toxins.
4. Be active, move and exercise every day, walk in the park or walk to go to work can help, take the stairs instead of the lift. The best time to exercise is first thing in the morning which has being found to be associated with increased satiety and improved blood sugar control. Make sure you have rest day though, if you don’t allow your body to recuperate adequately between exercise sessions, you can actually lose muscle tissue.
5. Enjoy the sunshine! Stay out in the sun at least 10-15 minutes every day, together with improving the mood can also help you meet your Vitamin D needs (depending on your skin type and location) which can contribute to lose weight and prevent weight gain.
6. Aim for at least 8 hours sleep, sleep deprivation has been found to increase weight, cravings and calorie intake. Few drops of lavender oil on your pillow at bedtime or in a vaporizer encourage relaxation and promote sleep.
7. Cut out Alcohol to reduce calories intake and allow your liver function to improve. Liver plays a significant part in the balance of blood sugar and in detoxifying and eliminating hormones.
8. Love yourself, and accept the fact that your body may change, appreciate it and learn to take care for it and be grateful for all it does for you, it’s the only one you have got.
Hope you’ve found this helpful, feel free to leave your thoughts in the comments.
That’s all for now!!
PS. Book your free consultation on chiaranutrition.co.uk to find out how I can help you.