You can be 40 and still feel like you are in your 20s. It all depends on how you take care of your health and a nutritious diet. When you reach your 30s, your body demands extra attention as it cannot tolerate the same level of intensity as in your twenties and starts to tire quickly. To keep up with the changes, it is essential to take a few measures, especially by improving your food habits.
What is a balanced diet? A diet that focuses on providing our body with all the nutrients that it needs. It comprises of
- Proteins
- Carbohydrates
- Fat
- Vitamins and Minerals
Each of these nutrients plays a distinctive role in maintaining our bodily functions. So, it is crucial to take the right portions of every nutrient daily. All these nutrients are derived by a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products and fats and oils. As many changes occur when you age, your food intake should also undergo some changes.
Watch What You Eat
In your twenties, you may choose fast food over healthier foods. However, as you age your lifestyle changes and you need to make some modifications in your regular diet. Careless health routine can expose your body to short term as well as long term risks.
A bad diet leads to lower core strength, slower problem-solving ability and muscle response time, and less alertness.
Below are some effects that are caused by unhealthy food habits:
Weak Energy
Eating a lot can cause brain fog and fatigue. The extra calories weigh you down instead of adding up to your energy.
High Cholesterol and Heart Diseases
Poor food habits can lead to high cholesterol, which is the main reason behind heart-related diseases. High cholesterol foods contain a massive amount of saturated fat. They include ice cream, eggs, cheese, butter and beef. Instead of high-fat foods choose protein-rich food such as chicken, turkey, fish and seafood and avoid processed foods.
Particular attention should be given to cholesterol levels as you age to reduce the risk of heart attacks.
Diabetes and Cancer
Poor nutrition can lead to diabetes. Some diseases can arise from consuming sugar- and fat-laden diet, leading to weight gain.
Several types of cancer, including bladder and breast cancers, may be partially influenced by poor food habits. It is therefore advised to limit your intake of foods that contains refined sugars, nitrates and hydrogenated oils, including hot dogs, processed meats, bacon, doughnuts and French fries.
Tips for Healthy Eating in Your 30s And 40s0s:
The first meal of the day
Its never too late to become a breakfast person. Our metabolism depends upon the timings of our meals. It is advised to have breakfast within an hour of waking up. Breakfast is also a great time to enrich your body with fibers and vitamins.
No wonder breakfast is ‘The most important meal of the day.’ Also, it is essential for healthy ageing and becomes more critical as you grow older.
Eat Every 3-4 hours
Post-breakfast, it is suggested to keep eating every 3-4 hours to keep yourself fueled up as our body needs energy as we age. This routine also helps in fat burning and efficient working of our body.
Include more Antioxidants
Including an appropriate amount of antioxidants such as fruits, nuts and beans in your diet can help reduce joint pains that usually begin with our thirties. These nutrients are essential when we age as it prevents and fights skin damage and even cancer.
Know Your BMI
Body Mass Index (BMI) is a crucial index that depends on one’s height and weight.
How to use a BMI calculator?
Body Mass Index or BMI is the value, derived by dividing an individual’s weight in kilograms by the square of his/her height (in meters).
The National Institute of Health or (NIH) defines BMI calculator for men to be a definitive deciding parameter to know if you are a healthy weight, underweight, overweight or obese.
Hence, knowing your BMI is a significant factor in maintaining a healthy body and an ideal fitness level. A healthy BMI can also help you in preventing heart problems, type 2 diabetes and hypertension away.
Eat Your Way to Fitness
While taking all the precautions and following a healthy lifestyle, it is also crucial to be financially ready for any health emergencies. The inflation in medical care has made having health insurance a necessity. It provides immediate funding in times of crisis and helps you focus on getting your health better.
Health insurance plans from reputable insurance companies such as Max Life Insurance help cover your medical bills, critical illnesses and hospitalization costs. At the same time, these insurance companies also provide online BMI Calculator for men so that you can keep a check on your body weight and take steps to make sure that the BMI never gets out of hand.
With age, your body’s immunity against illnesses may decrease significantly, especially when you have an indulgent lifestyle. To stay protected, both physically and financially; therefore, you need to change your lifestyle, by including healthier dietary choices and regular exercises. At the same time, you must protect yourself and your family from any medical emergencies, with the help of health insurance.
