While at an early age diseases such as cancer or cardiovascular problems are not a concern, the risk rises from the age of forty. In fact, cancer is the leading cause of death in women in their 40s and 50s, followed by heart disease, diabetes, and stroke.
There are also other conditions such as lupus, Crohn’s disease, celiac disease or various types of sclerosis that can often affect these ages, according to a study published in 2015 in Women’s Midlife Health magazine. Over 40 begins a process of accumulation of irreversible fat but it is possible to prevent. We tell you what to take to avoid it.
“The culprits are the slow metabolism and hormonal changes that cause many health risks. If you are following the same diet that worked for you when you were 20, you’re doomed to have problems”, says Felicia Stoler, a nutritionist and author of “Living skinny in fat genes”. Adding the following foods to your diet and replacing some of the ones you are taking can help you avoid these types of problems during the forties and beyond.
Decreased intestinal health and problems associated with poor digestion are related to several types of autoimmune conditions and inflammations that affect maturity. Stoler said that the lack of dietary fiber is part of the problem. We eat less than 10 grams a day when the recommendation is between 20 and 30. Raspberries are the champions in fiber.
People with chronic esophageal irritation from stomach acid reflux, a problem called Barrett’s syndrome, improve if they eat black raspberries, according to a study presented at the sixth annual International Conference on Frontiers in Cancer Prevention. “These are between 30 and 40 times more likely to develop esophageal cancer, a deadly disease with little life expectancy”, said Dr. Laura A. Kresty of Ohio State University.
‘If you do not want them, you leave them’ or ‘food of old’ say the sayings. Maybe from now on, you should have more in mind. Lentils are also loaded with fiber. Although all legumes are good sources, these, along with the peas, are on the podium, aiding digestion.
Studies have shown that legumes reduce the risk of ischemic diseases and colorectal cancer, control hypertension and promote weight loss. It can be written bigger, but not clearer: legumes thin, because their fat content is around 3%. 100 grams of cooked lentils, for example, bring the derisory amount of 150 calories.
Research published in The Journal of the National Cancer Institute (JNCI) claims that these foods have anti-inflammatory properties. “Some of their substances, such as beta-carotene, can also be transformed into vitamin A in the body, which is vital for regulating and balancing our immune system”, says Dr. Marilyn Wilkinson. You can try all the red, yellow or orange vegetables, but the carrot and the pumpkin are the ones that contain the most.
In addition, the seeds are a wonderful source of tryptophan, which stimulates the production of serotonin, the famous neurotransmitter of well-being and serenity. 60 grams of pumpkin seeds provides the recommended daily amount of magnesium our body needs. This substance is important for the immune system and to strengthen the density of our bones.
Very famous are also the seeds for their benefits to protect the prostate and bladder, besides being a good stimulant of the pancreas, which makes them especially recommended for people with diabetes.
The properties of tomato, mainly thanks to the lycopene that it contains, reduce the risk of contracting tumors in the prostate by around 25%. A powerful antioxidant that slows the aging of the skin and also neutralizes the harmful effects of ultraviolet rays. To take full advantage of all its properties, the best tomatoes are those that come from local markets, especially organic farming.
Red fruits and vegetables such as watermelon or red pepper are also recommended. Cooking tomatoes can help your body absorb more healthy antioxidants, says research published in the ‘Journal of Agricultural and Food Chemistry’.
There are no surprises here. Healthy fats are one of the best ways to control your appetite and a great source of this macronutrient that suffocates hunger.
Avocado is rich in oleic acid, the healthiest type of fat, which should always be present in a balanced diet. The properties of avocado to combat bad cholesterol were well known (several scientific studies have been published which attest to this), but a team of researchers from Pennsylvania State University says in a study published in the ‘Journal of the American Heart Association’ that the health benefits of this fruit could go beyond their fatty acids by reducing LDL (bad cholesterol).
A study by scientists at the Biomedical Research Institute of the Hospital Clinic de Barcelona under the direction of Ros points out that replacing fats with these nuts helps restore endothelial function, which is the mechanism that facilitates the dilation of the arteries and, therefore, the blood flow. Nut consumption also lowers cholesterol, according to the study, which involved 21 men aged 75 years.
According to Professor Bordoni, nuts are useful for preventing cardiovascular risk, since they contain a high amount of omega-3 fatty acids. “Many studies have shown that these fatty acids, taken in appropriate amounts, have a preventive effect on cardiovascular risk, ” says the doctor. They are also an important source of iron, an important ally of cognitive processes and in the formation of red blood cells.
Although many studies have described it as being unhealthy because it is high in calories (like all fats), the fact is that populations consuming larger quantities of olive oil, especially concentrated in southern Europe, live longer and suffer less heart disease. Researchers point to olive oil as the primary fuel for a longer, healthier life.
Taking it on an empty stomach helps to improve the functioning of the digestive system, reduces the formation of gallstones and helps to dissolve and expel the stones of the kidney, helps to lose weight, and can even be useful to quit smoking or as a natural means to combat the hangover.
This blue fish is a highly fatty food, but this should not be an impediment to consuming it since it is a food rich in fatty acids, minerals, and vitamins. It is recommended to introduce it once a week in our menu since it contains the famous omega 3 fatty acids. The latter increase the coagulation time of the blood, which reduces the incidence of cardiovascular diseases.
A new study by the University of Aberdeen in Scotland (UK) says that some omega-3 fatty acids that fish have can help strengthen muscle, which in people over 40 years is reduced by a 0, 5 and 2% each year. This natural aging process is known as sarcopenia and is one of the main causes of weakness and immobility in the elderly, as it is estimated to be one of four people between 50 and 70 years old, and more than half of the elderly 80.
When it comes to healthy nutrients, this vegetable has few competitors. It is loaded with alpha lipoic acid, an antioxidant that helps the body convert glucose into energy and keep blood sugar levels under control. Recent research has linked these acids with decreasing diabetes, strokes, glaucoma and other diseases.