As we enter our 40s, our estrogen levels begin to decline, and our risk of heart disease, diabetes, stroke, and osteoporosis begins to increase. Certain nutrients from food can help protect against these conditions, contributing to a longer life.
Fiber
Add whole grains, fruits, and vegetables to your daily diet to increase your fiber intake. Fiber is a plant nutrient that promotes intestinal health and digestion.
It also helps reduce inflammation, promote healthy cholesterol levels, and fight fatigue. Fiber also helps reduce the risk of chronic diseases such as heart disease, diabetes, irritable bowel syndrome, and colon cancer.
By adding fiber to meals, blood sugar is released more slowly into the bloodstream, preventing blood sugar spikes.
Omega-3 fatty acids
Eat fish for dinner, snack on walnuts, or use canola oil every day for omega-3 fatty acids. Omega-3s are important for cell health, especially in the brain, and have been linked to increased longevity.
Polyunsaturated fats found in omega-3s have also been linked to a reduced risk of heart disease and chronic disease.
Calcium
Add dairy products, spinach, or fortified juices to your daily calcium intake. Calcium is important for strong bones and teeth as you age.
This is also beneficial for women's health during menopause, because at this stage, women are at higher risk of osteoporosis, which means brittle and easily broken bones. Women aged 19-50 need 1,000 milligrams of calcium per day. This amount increases to 1,200 milligrams after age 50.
Protein
Your protein needs will vary depending on your body size and activity level. Try to include protein at every meal for strength and energy balance.
Muscle mass decreases with age. Therefore, getting enough protein and participating in physical activity can help you maintain strength over the long term. Sources of protein include lean meat, seafood, eggs...
Vitamin D
Vitamin D helps boost immunity and calcium absorption. Get vitamin D from foods such as cereals, juices, and milk or dairy products.
