If you think that healthy eating habits necessarily mean going on strict diets that are, more often than not, quite difficult to follow, then prepare yourself for some good news. Because not only are you going to find these simple, yet effective rules easy to follow, but you are also going to love every single one of these eating habits after you realize how good they are for your body, especially if you are over 40.
However, they are called rules for a reason, so you do need to adjust your lifestyle a bit. Don't you worry though, because after reading this article, you'll finally realize that healthy, at least when it comes to your eating habits, doesn't mean complicated. With that said, let's get right to the 15 eating habits that you should immediately adopt if you are over 40.
Before delving into key elements for giving your metabolism a well-deserved boost, you should know that metabolism is actually just another word for the process of every chemical reaction that is happening in your body. The process that is, unfortunately, getting slower as you age. But don't you worry, dear reader, as there are some key elements that will, without a doubt, give your metabolism a much-needed boost.
Despite the popular belief, you shouldn't by any means skip meals. On the contrary, you should eat as often as you can and make sure to include protein in your diet, as proteins are responsible for maintaining your muscle mass. Be careful, though, because eating often doesn't mean that you can overeat, so make sure to have that under your control. Moderate eating is the key here.
Image Source: brightside.me
There is a huge difference between whole grains, and refined ones, the two main types of grains. Sure, the refined grains may taste better, but it is whole grain food that is far more healthy solution for you as they contain not just vitamin B and fiber, which is something you have probably heard before, but potassium and magnesium as well. It goes without saying that these nutrition elements help with your digestion which in turn reduces the chances of you getting heart problems and diabetes. And you should know that the word "whole" in grains actually mean being present in its original form and that no part of the seed has been removed.
Image Source: 5funfacts.com
You would be surprised how much healthy nutrients can nuts provide. Omega-3 fatty acids, also known as the good fats, a tremendous amount of antioxidants, you name it. All in all, nuts are good for your brain, your heart, but they also reduce LDL "bad" cholesterol levels and help with type 2 diabetes. And the best thing is that you only need a handful of nuts to get everything you need.
Image Source: brightside.me
It might surprise you but lentils are actually very high in protein, so if you want to maintain and even grow your muscle mass, lentils are the way to go. Besides, it is an excellent source of fiber and vitamin B9, not to mention the fact that it contains selenium, a mineral that is not easily found in other foods. As far as benefits of eating lentils are concerned, let's just say that they are plenty. Whether it's about lowering your bad cholesterol levels, or that cognitive decline present in people over 40, or if you are suffering from chronic asthma, lentils can help you fight off all of these problems.
Image Source: 5funfacts.com
Keeping your gut healthy must be on top of your priorities, especially if you are over 40. That's why you need to make sure to throw some good bacteria into your system by eating products such as kefir, and yogurt, and if you want to be extra careful about keeping your gut flora healthy, consider taking a supplement as well. It will do wonders for your body, especially if you are a woman over 40 and you are experiencing premenopausal symptoms.
Image Source: brightside.me
Whether we are talking about salmon, tuna, or sardines, oily fish is something that you must include in your diet. Because it contains omega-3 fats and vitamin D, oily fish does a tremendous job of preventing heart problems and lowering high blood pressure. Not to mention all the benefits oily fish have for your brain, especially when it comes to fighting depression and ADHD.
Image Source: brightside.me
If you have been wondering what green coffee actually is, you should know that green coffee is made of green coffee beans that haven't been roasted, meaning that they have more nutrients, as a result. The amount of antioxidant present in this type of coffee is tremendous, which in turn means that it can help fight aging.
Image Source: brightside.me
A study conducted by the University of Pennsylvania confirmed what we all suspected. When you eat is just as important as what you eat as it plays an essential role in your health, not to mention the fact that if you want to lose weight, the timing really does make a huge difference. So try to eat earlier in the day, and by earlier we mean from 8 am to 7 pm, because not only is this going to reduce the risk of type 2 diabetes and heart diseases, but you are also going to feel more energetic throughout the day.
Image Source: brightside.me
Unfortunately, as we age, our body tends to absorb less calcium from food, which in turn means that the body is taking the necessary calcium from our bones, making them weaker than they have ever been. That's why it is of high importance if you are over 40, that you include more dairy products, seeds, beans, and almonds in your diet. For they are rich in calcium, which is exactly what is needed to make your bones strong again.
Image Source: brightside.me
If you are wondering what it is about some fruits and vegetables that makes them so bright and colorful, the answer lies in the special antioxidant called anthocyanin. And it is fruits and vegetables rich in this antioxidant, like blueberries, cherries, or purple cabbage, that help with cardiovascular disease.
Image Source: klankosova.tv
Just because you are eating outside of comfort of your home, that doesn't mean that you should give up on any healthy foods we mentioned above. On the contrary, when in a restaurant, make sure you stick to your plan to eat healthy foods as much as you can.
Image Source: bcdn.biz
If you want to make any long-term progress, you need to stay away from any kind of the Yo-Yo Diets you find online because these diets will only damage your metabolism. Sure, you might lose some weight, but as soon as you go back to your old eating habits, your pounds will return in no time.
Image Source: akamaized.net
In case you didn't figure out by now, these eating habits should be something that you should stick to, in other words, they are not, by any means, meant for just a short period. They do not promise quick results. Instead, it's about changing the way you perceive food, meaning that health should be your number one priority, not weight loss, a goal that certainly takes time to achieve.
Image Source: akamaized.net
When hunger strikes, you don't really have a choice but to eat whatever is just in front of you. So to make sure you stay true to your decision to live a healthy lifestyle, prepare some healthy snacks in advance. Bananas, almonds, walnuts, or even an apple are just some of the foods you should consider while preparing yourself a healthy snack for later in the day.
Image Source: akamaized.net
Last but not least, you should seriously consider including avocados in your diet. Because they are full of good, monosaturated fat, which helps you to lower your cholesterol levels and also decreases the risk of a stroke or heart disease.
Image Source: yurielkaim.com