Basics of good nutrition: Eating in Your 40's

There's more to think about health-wise. There are concerns that you're doing enough to stay well plus the stress of keeping life in balance. It's doable. Read on.


Disease-Fighting Foods
The potential is phenomenal. More and more research shows lifestyle habits, including eating habits significantly influence health. From keeping your memory sharp to having your skin glow, the nutrients in the foods you eat make a difference. Pick plenty of these:

Fruits and vegetables
They are brimming with vitamins, minerals and phytochemicals. These substances track down and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.)

Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging. There are thousands of different kinds of phytochemicals in plant foods - scientists believe there are thousands more to discover. The more fruits and vegetables you eat and the greater the variety, the more health-promoting nutrients you get.

Whole grains and legumes
These too are packed with vitamins, minerals and phytochemicals. Whole grains and legumes also contain fiber - a.k.a nature's broom. Fiber can "sweep out" harmful substances lurking in your system.


Supplements
There's a pill or potion for what ails you. But, a growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body. Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research suggests whole foods are a better approach to better health.
NOTE: Use caution when considering herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't. Some supplements may also react with medications you take.


Perimenopause/Menopause
Estrogen affects many areas of your body including your heart, your brain and your skin. Some of the changes caused by diminishing levels of estrogen associated with menopause can be subtle, others, such as hot flashes, are more noticeable.

You may be able to reduce perimenopausal symptoms by choosing foods that contain phytoestrogens.

Phytoestrogens
These substances are found only in plant foods, particularly soybeans, other legumes and whole grains. Phytoestrogens latch on to estrogen receptors in your body. It's unclear exactly how they function, but scientists believe they mimic the effects of regular estrogen and help, to a certain extent, level out the otherwise shrinking amounts of this hormone in your body.

Other health concerns
Decreasing levels of estrogen cause minerals, particularly calcium, to leave your bones thereby weakening them. The loss of estrogen can also cause cholesterol levels to rise, which increases the risk for heart disease.

Bones
Choose three or four good sources of calcium a day. Find ones that contain vitamin D as well (many dairy products do). Vitamin D is needed for your body to fully utilize the calcium you eat. Select boron-rich foods too, such as fresh fruits and vegetables. The mineral boron helps keep calcium in the bones.
Watch out for bone depleters. Excessive amounts of caffeine, soda pop, salt (sodium) and alcohol reduces bone strength.

Heart
It's about fat, fiber and fresh healthful foods. .

• Choose monounsaturated fats (olive or canola oil) over more saturated varieties.
• Include weekly meals of fish. Many, such as trout and albacore tuna have heart-helping omega-3 fatty acids. Salmon, though higher in fat than other kinds of fish, is another good source of omega-3s.
• Fill up on fiber-rich grains, fruits and vegetables. They contain folic acid and B6 - vitamins with heart-protecting potential.
• Talk with your doctor about the value of vitamin E - a 100 to 400 International Units (IU) supplement may be recommended.
• Include some soy foods. About 25 grams of soy protein a day can reduce the risk of heart disease. Soy milk, soy nuts, tofu and soy flour are good sources of soy protein. (Check food labels.)

Weight Gain
Metabolism (the rate at which you burn calories) tends to drop off by age 40 and can decrease with each advancing birthday. Turn the tide by 1) readjusting your eating habits and 2) lacing up your tennis shoes.

1. It takes fewer calories to fuel your body. Eat with a purpose, enjoy what you eat and avoid idle snacking. Fat-laden foods are the fastest way to tack on calories. The approach to fat is not necessary, but be mindful of foods filled with fat. Keep an eye on portion sizes too. In a world of super-sized everything, calories can quickly add up.

Alcohol is another high-calorie ticket item. Keep consumption moderate - one or two drinks a day max.

2. Get moving. Exercise, at the very least, can help maintain the amount of muscle in your body -- at its very best, it can increase your mass. Muscle is what burns calories - the more you keep, the more you burn.



Stress
Part of your life? Stress affects how nutrients are absorbed (or not absorbed) by your body. It can affect how much you eat and influence the kinds of foods you choose.

Minerals - Stress reduces the absorption of magnesium.

Vitamin C - Physical stress, such as an injury or surgery increases the need for C. Some studies suggest mental stress may up the body's requirements as well.

Food choices - Fruits and vegetables are not the first thing most people reach for when under pressure. It's chips, cookies and other less-than-stellar foods. High-fat, high sugar foods are usually short on vitamins, minerals and fiber and a diet that contains a lot of these types of foods may suppress your immune system. To get through stressful periods, beef up your immune system by eating foods filled with vitamins and minerals. The better your nutritional status the better your body will weather stress. Some research suggests a low-fat diet may help as well.

Beverage choices - Watch the caffeine. It increases the secretion of some stress hormones and can produce feelings of nervousness and anxiety. Switch to decaffeinated drinks, try fruit juices or drink water (6 to 8 cups a day).