No longer am I able to eat whatever I want without any repercussions. Happy Hour cocktails, and late night munchies of falafal, pizza, and potato chips are no more.
What I have come to realize is if you are not eating and exercising right you will end up gaining weight and have a harder time keeping it off.
This is due to the hormonal changes happening to our bodies as we age. After 30 your metabolism starts to drop and you start to gain weight. Combine that with decreases in estrogen levels and we wind up with shifting fat deposits straight to our stomach.
Wind up eating too much of the wrong thing and you’ll be left with a big belly.
This is not good for your health. High deposits of fat in the abdomen cause inflammation which leads to health risks including diabetes and heart disease.
So what is a girl to do?
There is no magic pill that will prevent us from aging. What will help is to start making healthy habits today.
This means changing your diet and starting an exercise regimen to maintain a healthy weight.
Ditch those refined, sugary packaged foods and beverages for more whole foods that provide nutrients.
These 6 nutrients will give you the essential vitamins and minerals you need to help with weight gain.
Calcium is needed for healthy bones and muscles. As we age our muscle mass decreases so it is important to get enough calcium to support strong bones. Women need more calcium as they age. Good sources include plain grass fed yogurt, green leafy vegetables like broccoli and kale, and sardines or salmon with bones.
- Vitamin D
Vitamin D is important to help maintain healthy bones, regulate weight, and help create a healthy immune system. It can be found in fatty fish like wild mackeral, salmon, and tuna. You can also get it naturally from 15 minutes outside in the sun. If your vitamin D levels are under 60 big/ml you should consider supplementation.
Protein is essential to maintain and rebuild your muscles. It also helps to fill you up and keep you satisfied. Protein should be a part of every meal. Some good sources are lean grass fed beef, organic poultry, nuts, seeds, hemp seeds/powder, grass fed lamb
- Omega 3 Fatty Acids
Omega three fatty acisd are important for overall health. They help to fight inflammation in the body. They help prevent heart disease, cancer, and high blood pressure. They can be found in fatty fish like salmon, tuna, mackerel, sardines, and herring along with walnuts, and hemp.
Fiber is essential to keeping you full. It helps with digestive health and heart disease prevention. It can be found in most fruits and vegetables. One thing to note, if you are not used to eating a lot of fiber consume it in small quantities with adequate water.
Antioxidants will help to boost your immune system and fight disease. Eat the rainbow to get their nutrients. Incorporate a colorful variety of vegetables into your diet. Berries and leafy greens have folate and magnesium which help with blood pressure. Artichokes and fermented foods like kimchi, sauerkraut produce healthy gut bacteria.