Last Updated on 7 March 2024 by Brisbane Livewell Clinic
As women cross into their 40s, they may find it harder to maintain their weight, let alone shed the extra kilos, and there are some lifestyle changes women need to make. This is because women tend to lose muscle mass about twice as fast as men after 40. As muscles burn more calories than fat cells in your body, the loss of muscle causes your body to gain fat, while reducing its ability to lose weight.
Besides this, women in their perimenopause may also develop the tendency to store more fat around the midsection which may alter insulin sensitivity and blood sugar management, causing a further increase in weight and enhancing diabetes and heart disease risks.
The hormonal changes in perimenopause may bring about several health issues. However, you need to plan the lifestyle changes women need and make some tweaks to your overall eating plan to prevent weight gain and manage health issues that may come up for Women After 40
These are the 3 lifestyle changes women need to make after 40
1. Add Fish to your Diet.
As you age, you may have higher chances of developing heart diseases. Omega3 fat in fish can help you keep your heart rate and blood pressure in control, reducing your risk of cardiac issues. Try eating at least two servings of fish per week. Salmon, tuna, trout, mackerel, sardines and herring are good sources of omega3 fat. Women who eat fish regularly experience the lowest incidents of strokes. If taking two servings of fish per week is not possible, you can ask your Naturopath if you could take supplements to make up for the deficiency.
2. Exercise Daily
Reducing the extra kilos with a half-hour of exercise may not be quite easy after 40. As your metabolism may decrease up to 3 per cent each decade, you may need to work harder to maintain or lose weight after that age. Depending upon your physical health, you may be required to walk for nearly an hour or do 30-minute aerobics to burn extra calories. Avoiding major calorie splurges and allowing yourself small treats in moderation can be a good way to maintain a balance between calorie intake and output.
3. Take Enough Calcium
As you reach Perimenopause, your calcium requirements can go up from 1,000 milligrams to 1,200 milligrams per day. Include at least one cup of low-fat milk and 1/4 cup of yogurt coupled with calcium supplements to your routine to meet your daily calcium requirements. Be sure that the dairy items you choose are low-fat products as they contain nearly the same amount of calcium as their full-fat alternative, but with fewer calories.
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