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Dietitians Reveal the 8 Foods to Prioritize After 40 for Optimal Health
new York, NY – Reaching your 40s marks a pivotal shift in nutritional needs, demanding a proactive approach to diet for sustained health and vitality. As the body undergoes natural changes, prioritizing specific foods becomes crucial to combat muscle loss, support brain function, and navigate hormonal shifts. Dietitians are highlighting eight key foods to incorporate into your routine after turning 40,offering a powerful strategy for thriving in the decades to come.The transition into your 40s signals the beginning of age-related physiological changes, including a gradual decline in muscle mass and potential hormonal fluctuations. Addressing these changes through targeted nutrition isn’t about preventing aging-its about optimizing health during aging and minimizing the risk of chronic diseases. experts emphasize that adopting healthier habits now can considerably impact well-being in your 50s, 60s, and beyond.
Here are eight dietitian-approved foods to eat more of once you turn 40:
1. berries: Packed with antioxidants, berries combat cellular damage and inflammation.
2. Flaxseeds: A plant-based source of omega-3 fatty acids and fiber, supporting heart health and digestion.
3. Olive Oil: Rich in healthy monounsaturated fats, olive oil promotes heart health and reduces inflammation.
4. Strained (Greek-Style) Yogurt: Provides a substantial dose of protein and probiotics for gut health.
5. Leafy Greens: loaded with vitamins, minerals, and fiber, leafy greens support overall health and disease prevention.
6. Whole Grains: Offer sustained energy and fiber, contributing to heart health and digestive regularity.
7. nuts & Seeds: Excellent sources of healthy fats, protein, and fiber, promoting satiety and overall well-being.
8. Fatty fish: If you’re looking for one food that can boost both your heart and brain health, fatty fish is a top pick. One study found that when individuals over 50 years of age consumed about 5 ounces of fish for lunch twice a week for 10 weeks, they lost less muscle mass than those who didn’t have fish.Besides protein, fatty fish like salmon, trout and mackerel are rich in omega-3 fats, “which aid in heart and brain health and help reduce inflammation,” says Carrie Gabriel, M.S., RDN. For women in their 40s, those omega-3 fats are also helpful for hormone balance and reducing the severity of symptoms associated with perimenopause and menopause, per Gabriel.
ultimately, dietitians agree that prioritizing a healthy eating pattern is paramount. Filling your plate with these nutrient-rich foods will provide your body with the essential building blocks it needs to prevent or at least delay age-related diseases and thrive as you grow older.
