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Healthy Lifestyle changes for women post 40.

Dr. Ridwana Sanam
Chairperson and Managing Director, KRV Healthcare and Physiotherapy Pvt Ltd

Turning 40 is a milestone and often a time for transition, but when women, reach this age certain health issues begin to crop up. Weight gain, Reduced bone density, Increased fatigue and Increased risk of heart diseases are some major causes of concern for a majority of women who have crossed this age.

If ignored, these issues can actually become quite worrisome, but if timely attention is paid it would not be a difficult task to overcome these problems. Healthy habits like eating right, exercising regularly, getting enough sleep, not smoking, etc can help reduce the risk for a number of chronic medical conditions including those mentioned here.

Here is a broad guideline for such women which can help them maintain a healthy and distress free life.

Diet Plan

The most important area to focus upon is the diet. At the age of 40 or above, most women require between 1,800 and 2,200 calories daily to maintain healthy weights, depending on their activity levels i.e.

  • Women with sedentary lifestyle-1800 calories daily
  • Moderately active lifestyle-2000 calories daily
  • Highly active lifestyle-2200 calories daily
  • Those seeking weight-loss in this age group would require 1,200 to 1,600 calories a day

A perfect health plan will include 40 plus women to derive nutritional requirements from Proteins, Carbohydrates & Fat and Vitamins and Minerals and to limit Foods with highfat content, high-sodium and deli meats. Also, they should desist from having high-fat dairy products, sweets, sugary drinks, baked goods and refined grains, such as white bread and white rice.

Diet women over 40 should include.

Proteins

Eating plenty of proteinrich foods helps 40-year-old women maintain a lean muscle mass. This also helps in keeping their metabolism high. Proteins are also known for boosting satiety and energy expenditure. The recommended daily dietary allowance for protein is 0.46 grams per pound of body weight. But, those who have an active lifestyle can ramp up their intake to 0.64 to 0.91 gram of protein per pound. Thus, an active 140-pound woman in her 40s can eat up to 127 grams of protein daily.

Source of healthy Proteins

Egg Whites, Skinless poultry, Seafood, Healthy Lifestyle changes for women post 40 Diet Plans and other lifestyle changes that help women above 40 be healthy Dr. Ridwana Sanam Chairperson and Managing Director, KRV Healthcare and Physiotherapy Pvt Ltd www.medegatetoday.com Nov-Dec 2016 27 DOCTOR SPEAK Lean Meats, Low-fat dairy foods, Soy products, Nuts, Seeds, Legumes and Seita.

Source of healthy Proteins

Egg Whites, Skinless poultry, Seafood, Healthy Lifestyle changes for women post 40 Diet Plans and other lifestyle changes that help women above 40 be healthy Dr. Ridwana Sanam Chairperson and Managing Director, KRV Healthcare and Physiotherapy Pvt Ltd www.medegatetoday.com Nov-Dec 2016 27 DOCTOR SPEAK Lean Meats, Low-fat dairy foods, Soy products, Nuts, Seeds, Legumes and Seita

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