A midlife diet crisis & Right diet

 

Can you avoid the middle-age spread?

Life begins at 40 so do  fallen arc ,rheumatism faulty eye sight , tendency to tell story to same person three for times rightly said by Helen Rowland.  Although one might not notice much changes physically in their journey towards 40 but hormonal changes is experienced by individual as they grow old which in turn hampers the metabolism of food they choose to eat and the way body use these foods to produce energy. It can get really annoying when you can’t figure out the reasons for sudden weight gain, frequent indigestion, bloating or lethargy. Here we are with small guide to help you choose Right Food Post 40.


BYE BYE SIMPLE SUGAR:

Best way to maintain you blood sugar levels is to quit empty carbs Cutting down on sugar comes with lot of varied benefits from improving your insulin resistance...  enjoy your favorite carbs by pairing it right with nutrient dense food. When sugar level spikes in body it creates a state of insulin resistance which can lead to stubborn weight gain.

INCLUDE COLOURFUL VEGGIES & FRUITS:

 As one ages, the demand for extra Vitamins and Minerals increases . Vegetables and fruits are best choice of vitamins then popping Pills or vitamin gummies.  Minimum of 2 servings of fruits and 3-5 servings of vegetables is needed in the everyday diet.

FIX YOUR SLEEP:

Minimum of 6-7 hours of deep sleep in needed for our body to maintain BMR and good mental health. For your cognitive function to work at its best sound sleep is very important.

CUT DOWN ON CAFFENINE:

Have you ever felt irritated, restless or fatigue after having cup of tea or coffee?

That’s the sign you are over doing on your caffeine. To enjoy the energy boosting effect of your favorite teas and coffees always stick to 1-2 serving through the day. Sometimes you should just ditch your normal caffeinated beverages and go for lime juice or infusion water, which is more refreshing, relaxing and yet comes with health benefits.


GRAB YOUR FAVOURITE NUTS :  Try power packed snacks rich in good fats like  omega, minerals and fibers. It aids in reducing inflammation, cholesterol and  as protection for heart. 

 MOST IMPORTANT ADD SOME ANTI-AGING FOOD TO YOUR PLATE:  Body starts slowly showing signs of aging on skin like fine line, wrinkles due to rapid oxidation of the cells. Including ingredients like fatty fish, flaxseeds, almonds, pumpkin seeds, walnuts as they are rich in omega and do wonders to improve your skin texture 

DON’T SKIP ON HYDRATION:

Make water you best friend and rest will be taken care of! Hydration of body is very crucial for delivery of all the nutrients, to lubricate the joints and maintain the body temperature. fresh fruit juices, coconut water as per clinical condition can be taken.

Focus point : There are lots of knowledge related to health available  in social media ,only follow which is suitable  for your clinical condition "not just someone say don't worry about your uncontrolled diabetes and eat even mango or have  fruit juice" you may land up in hospital if it makes your condition critical .…take advice from clinical nutritionist . in diabetes one has  to calculate carbohydrate intake.  Be positive and start meditation. Walking is the best exercise. 

Reference: https://www.irishexaminer.com/lifestyle/arid-20462533.html

By: Ushakiran Sisodia R.D Msc Gold medalist, PGDBM ,CDE; A.N Radha winner (Best Practicing dietician three consecutive years )

Neha Sawant M.sc Food processing and preservation Assistant Manager Nutrition and dietetics

Sanjana Rao M.sc Dietetics and applied nutrition (MNT)

Shruti Nair M.sc Dietetics and applied nutrition (Pediatric)

Location: Nanavati Max Institute of Cancer Care, Nanavati Max Superspeciality Hospital, LIC Colony, Suresh Colony, Vile Parle West, Mumbai, Maharashtra 400056, India

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