Nutrition & healthy diet plan for men and women after 40, sample diet plan for 40 year-old man, sample diet plan for 40 year old woman, food to avoid at age 40, food to eat at 40 years.
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The risk of various health problems in the body increases from the age of 40. So you have to take care of yourself by making changes in your daily life. There are several rules to follow to stay healthy.
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Healthy diet plan for 40 year old woman and man
Whenever you reach the age of 40, always follow up with a doctor for physical fitness. At least once a year.
Every woman or man should try to maintain an ideal weight according to their height. Exercising for 30 minutes to 60 minutes daily improves heart rate and blood circulation.
Check blood sugar and fat levels.
Measure blood pressure after a few days. If you are suffering from diabetes or high blood pressure, you must start taking medication as per your doctor’s instructions. Because diabetes and hyper or hypertension are both silent killers.
Change your diet.
Avoid oil-fatty food, junk food, beef, liver, brain, nihari, cake-pastry, soft drink, tasting salt. Make it a habit to eat eggs every day.
Give priority to fresh and colorful vegetables, fruits, red flour, red rice, barley flour in your diet. Choose less sweet fruits. Make it a habit to eat one sour fruit every day.
Keep salad and pickles in your diet every day. Keep nuts and dry fruits on the plate during snack time.
Reduce salt intake tendency, along with salted foods. You can drink canned water, strawberry, dragon fruit, cranberry, tomato juice or smoothie with mint leaves.
Aim for one cup to one glass of low-fat milk per day. Instead of milk tea, have green tea, mint or tulsi or lemon tea.
Avoid sugar substitutes or artificial sugar and practice eating sugar-free foods if necessary. It will keep the look youthful.
Drink plenty of water. It will keep the balance of water in the body right. You can eat fruit juice. It will have the electrolyte balance of the blood.
Bone density starts to decrease after the age of 40, so ensure a diet high in calcium and vitamin D. And be sure to sit or walk in the sun for 10 to 30 minutes every day, between 11 am and 1 pm.
Eat high fiber foods. You can eat chia seed water or isabgul soaked water to prevent blood cholesterol and constipation.
Reduces anxiety and stress. Give up the habit of waking up at night. Seven-eight hours of uninterrupted sleep is essential for you to ensure good health in your 40s.
