Did you know that by the time you’re 30, you start experiencing sarcopenia? This is an age-related muscle loss condition, and you lose approximately 3% to5% every 10 years.1 This translates to about 30% throughout your lifetime!
By the time most men are 40, they start feeling insecure about their bodies. The dad bod kicks in, and this, combined with the muscle loss, can be worrying. This is a natural process, but it doesn’t mean that you’re helpless against it. A well-thought-out diet plan is a part of what you need to stay healthy. We have compiled some food and diet tips to help you along the way.
Practical Food and Diet Tips to Stay Healthy in Your 40s
As you grow older, your metabolism also slows down. This makes it easy for you to gain weight, and you may even start experiencing bloating. Research has attributed this to the sudden decline in testosterone. In fact, studies show that an increase in testosterone can increase your metabolic rate by about 13%.2
If you’re facing these challenges, here are 5 effective diet tips to keep you healthy.
Drink More Water
This may seem like a straightforward tip, but you’d be surprised at how many men in their 40s forget to drink enough water. Take at least 8 glasses of water daily as this will help if you’re experiencing indigestion and prevent constipation. Water also helps transport nutrients and oxygen to the cells and protects your internal organs and tissues.
If you’re looking to lose weight, staying hydrated will help you attain this. It eases your exercise routine and suppresses your appetite, reducing the number of calories you consume.
Other benefits of water include:
- It improves your skin complexion.
- It cushions the joints.
- It flushes out toxins.
- It stabilizes your heartbeat and normalizes blood pressure.
Avoid Junk Foods
If you eat junk food regularly, you increase your chances of getting diabetes, cardiovascular diseases, and obesity. A poor diet has also been linked with depression, some types of cancer, and type 2 diabetes.
Most junk food is full of processed sugars and carbs, which are harmful to your health. Fried foods, in particular, are full of trans fat, which significantly increases your cholesterol levels.
Sometimes it seems easier to just order in but doesn’t give in to your urges. Gradually reduce the amount of junk food that you consume until you finally adopt a healthy diet. It may not be easy at first, but your body will thank you later on.
Enjoy Your Fruits and Vegetables
Fruits and vegetables are rich in minerals and vitamins, including potassium, vitamin C, and folate. They’re also a great source of dietary fiber, which helps with indigestion, maintains a healthy gut, and prevents bloating and constipation.
Fruits and vegetables are low-calorie & low fat and help you maintain a healthy weight. Make sure you eat at least one fruit every day and include vegetables in all your meals.
Eat More Proteins
Proteins are the building blocks of your skin, muscles, and organs. They are also essential in repairing body issues and increase your muscle strength and mass. Proteins also enhance your immune function and have been linked to weight loss.
The top sources of proteins include:
- Dairy products like cheese, milk, and yogurt.
- Lean meats such as veal, beef, and lamb.
- Fish and seafood.
- Poultry.
Don’t forget to include protein in every meal, as this will manage your hunger levels.
Create a Meal Plan and Stick To It
If you leave your diet and food plan to chance, you’ll most likely fail. You need to keep yourself accountable, and a meal plan is the best way to do this. When hunger strikes, your blood sugar levels drop, and your first instinct will be to get whatever you can get. A meal plan will help you sustain healthy eating by letting you know what and when you should cook.
Meal plans also help you learn portion control because you’ll be tracking your meals. Once you know how much you’re actually eating, you can easily cut down.
Boost Your Overall Health With These Food and Diet Tips
In addition to having a good diet routine, you can also take note of the newest health and recovery modalities. Percussion therapy and compression therapy show a lot of promise for recovery, blood flow, and overall mobility. Men in their forties should thus take advantage of these new health modalities.
The 40s can be exciting, but you have to practice a healthy diet and food habits. Your muscle loss is just kicking in, and you might find yourself with the much-dreaded dad bod. The above tips will not only boost your overall health but also help you lose weight.
Links to Sources Used
- Preserve your muscle mass – https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
- Effects of testosterone replacement on muscle mass and muscle protein synthesis in hypogonadal men – https://academic.oup.com/jcem/article/81/10/3469/2649815
