What to eat in middle age? Combat premature aging and restore vitality

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 What to eat in middle age? Combat premature aging and restore vitality




The natural aging process is related to loss of muscle mass, possible overweight and an increased risk of metabolic diseases.


© Shutterstock
The natural aging process is related to loss of muscle mass, possible overweight and an increased risk of metabolic diseases.


The organism is a complex network of systems that connect to each other to function properly and thus create a balance. The truth is that in every stage of life the body goes modifying your energy needs and from the 40 years old structural and functional changes occur.

Among the main effects that occur with age is a decrease in energy needs, aspect that is directly related to the decreased muscle mass. In a natural way musculoskeletal system begins a slow but progressive loss of mass and strength. This condition is called sarcopenia: which has the definition of pdegenerative loss of muscle mass, power and performancer, it is directly caused by the aging process. It is characterized by a lower energy level and performance in daily activities, conditions such as osteoporosis, mobility problems and increased risk of falls and fractures. After the 50 year old aging advances with more force and an annual loss of muscle is estimated between 1-2%.

Another of the most determining aspects is related to the digestion process, it is very normal for the body do not process some foods the same and this is a clear invitation to do some positive adjustments in diet. It is more important than ever monitor caloric intake, seek the consumption of quality food and therapeutic potential, in such a way not only will the risk of being overweight and obese; it is a key measure in the prevention of metabolic diseases, whose risk increases at this stage of life.

The good news is that through a change of habits related diet and lifestyle, it is possible to face the aging process and even turn it around. Know the list of the most recommended foods for take your nutrition to another level and forget about age.

What to eat at maturity?

It is essential to base the daily diet on the consumption of whole foods, prioritizing an abundant intake of: fruits, vegetables, greens, legumes, healthy fats, and whole grain cereals. At the same time it is recommended moderate wine intake (limit it to special occasions), optimizing the consumption of water and natural infusions and integrating physical activity as a constant in the day to day.

Recommended fruits:

  • Citrus fruits: Orange, grapefruit, tangerine, lime and lemon. They are a nutritional treasure that is related to their high content in vitamin C, antioxidants and fiber. They strengthen the immune system, prevent diseases and improve digestion.
  • Berries: Like strawberries, raspberries, blackberries, blueberries, and cherries, they are low in calories and very high in antioxidants.
  • Papaya: Benefits the operation of the intestinal transit and combat possible digestive disorders, like chronic constipation.
  • Pineapple: It is related to a better digestive process, it is very hydrating and stimulates the purification process and weight loss.
  • Apples: They cannot be absent, they are rich in vitamins, minerals and lots of fiber. The perfect ally to promote good health.
  • Bananas: They are characterized by their high potassium content, a key trace element to protect muscles and prevent cramps. At the same time they are one great source of energy.



Cerezas. /Foto: Shutterstock


© Shutterstock
Cerezas. /Foto: Shutterstock

Recommended vegetables:

  • Green leafy vegetables: As is the case with lettuce, arugula, spinach, broccoli, kale, chard, watercress and celery. They are diuretic, rich in fiber, minerals and very low in calories.
  • Tomatoes: They are very light, of a great mineral wealth and are characterized by their high in antioxidants like lycopenes. They promote the elimination of everything that the body does not need and benefit the functioning of the Cardiovascular system.
  • Carrots: They stand out for their high beta carotene content, protect eye health and fight inflammation.
  • Onion and garlic: They are two great condiments and belong to the list of foods with the greatest medicinal power.



Spinach. / Credit: Pxhere


© Provided by El Diario
Spinach. / Credit: Pxhere

Recommended seeds and nuts:

  • Walnuts: They are distinguished by their unmatched content in proteins, healthy fats and Omega 3 fatty acids. They are a great source of energy and enhance brain function.
  • Sesame: It is distinguished by its unequaled mineral wealth, especially in calcium, iron, magnesium and manganese. They are key to strengthen bones and teeth.
  • Pumpkin seeds: Of great antioxidant power, they are rich in vitamin E and zinc. They are related to great effects for strengthen the immune system and regulate high blood sugar levels.
  • Flaxseed or flax seeds: Of great satiating and antioxidant power, stand out for their qualities to improve digestive function. At the same time they are a great vegetable source of Omega-3 fatty acids.
  • Anacardos: Rich in protein, healthy fats and have the peculiarity of containing a great contribution in tryptophan, which benefit the quality of sleep and high levels of stress.



Nuts. / Photo: Shutterstock


© Provided by El Diario
Nuts. / Photo: Shutterstock

Recommended healthy fats:

  • Olive oil: A nutritional treasure that should not be missing, it is characterized by its high content of healthy fats, Omega 3 and great antioxidant power. At the same time it benefits cardiovascular health and is related to great anti-inflammatory benefits.
  • Avocado: A great ally, satisfying, comforting and full of energy. They are rich in minerals, fiber and Omega 3 fatty acids.



Aguacate./Foto: C00 license


© Archive
Aguacate./Foto: C00 license

Recommended whole grains:

  • Avena: Considered the queen of cereals, it is very rich in vegetable proteins, slow-absorbing carbohydrates, minerals and lots of fiber. It is delicious, versatile and very easy to digest.
  • Quinoa: One of the best sources of carbohydrates that exist, it stands out for its contribution in all essential amino acids. It is low in calories, gluten free and very generous.



Oats. / Photo: Istock


© HolaDoctor | Photo: ISTOCK
Oats. / Photo: Istock

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