By the time you get to your 40s you’ve made your way through an array of diets. While in your 20s you could decide not to eat for a day and lose a few kilos to fit into that dress for the weekend, but in your 40s it’s another story.
In your 40s the weight seems to disperse in different areas of the body, especially around the waist and back. Your body changes shape and it’s not as easy to get rid of those few kilos which can be frustrating.
I don’t like to use the word diet because it carries negative associations around our body image and how we feel about ourselves. I want to focus on what healthier habits you can add into your day to make you feel good...
Talking to my female clients I have realised that most women don’t eat enough; you have spent a lifetime counting calories, weighing ourselves and dieting.
Yes, that’s right, we don’t eat enough!
Our daily eating is lacking in macronutrients, especially protein which most women are not eating enough of. Let’s look at figure models because being a gym instructor I’ve had firsthand experience (I’m not encouraging you to do this, but I want to use this as an example to show you how much you can eat while maintaining your shape) they can eat around seven small meals per day (sometimes they feel like all they’re doing is eating) to increase muscle and change their shape. They’re general daily eating consists of a protein source with greens at each main meal and a small amount of complex carbohydrates with no processed or refined foods.
So, as you can see eating more healthier foods does have influence on your body.
As a woman in my 40s I’m speaking from experience, and I want to support other 40-year-old women to feel happy, healthy, and confident in their bodies.
Let’s stop this exhausting cycle of dieting and the sense of lack or missing out. Not seeing any benefits because the scales haven’t decreased and then getting disappointed with our selves and then going into a full scale ‘eat what I want’ frenzy. You may feel happy doing this for a while until you realise, you’re feeling uncomfortable, and your clothes are getting a tighter, so you diet again. I think we are all familiar with this pattern. I know I have experienced this pattern in the past.
I feel this exhausting cycle contributes to women experiencing lack of energy and hormonal problems associated with perimenopause and menopause. The energy it takes to be on this constant cycle is a struggle, it’s exhausting and not to mention a deficit of nutrients that are needed to give you energy and hormonal balance, so you feel great in the first place.
Eating doesn’t need to be a fearful or a stressful activity.
It can be something to cherish and look forward to. It can make you feel great!
Let’s look at what’s happening with your body during perimenopause. Estrogen and progesterone levels are fluctuating and then during menopause the hormone levels are lowing. What this means with our daily eating is that you need to adapt you’re eating style to compliment the change in your hormone levels so you can maintain a healthy body.
Examples of these changes are the lowering of estrogen that causes a reduction in muscle mass, and this can contribute to the slowing down of your metabolism. Plus, lowered progesterone can lead to insulin resistance, meaning your body is becoming inefficient in breaking down sugars and carbohydrate foods.
So, what can you do to support the health of your body in your 40s?
Adjust your macronutrient amounts. That’s your carbohydrate, proteins, and fats. A good place to start is by reducing refined carbohydrates like white bread, pasta, potato, and rice, and increase protein, fats, and vegetables.
Carbohydrates are beneficial as wholegrains and fibre to promote healthy hormone metabolism.
Fats in the form of cold-pressed organic oils such as olive or avocado oil for their anti-inflammatory benefits and balancing your blood-sugar.
Protein, aim for a palm size portion three times a day to support the making of hormones. Introduce at least two meals with vegetables, both steamed and eaten raw.
Drink at least 2L of pure water per day.
And one of the most important things is to make your meals satisfying and nourishing so you’re feeling satisfied in-between meals and you're not looking for the next sweet snack.
There are some things though in your daily eating that I think need to be avoided and that is processed, packaged snacks and foods that are high in refined sugar and low in nutrients.
I like to encourage healthy eating by adding healthy habits into your day. I think eventually after you’ve been doing this for a while, you’ll be making heathy choices easier and healthy habits will be greater than habits that leave you feeling not so good.
The most important thing I want you to think of when it come to your daily eating is to be flexible, choose foods that will nourish your body and enjoy the food you’re eating. If you would like individualised health support I invite you to book in for an online appointment.
I’d love to know what healthy habits you can add into your day that make you feel good?
To your health and wellness
Marianne
BHSc Naturopathy, CCL massage & Beauty Therapy, Cert III Fitness