Nutrition series: what to prioritize in your 40s
So far my nutrition series has been a combination of science/research, my experience working with those specific age groups as a dietitian, and my own personal experience. Now as far as personal experience goes, we are entering somewhat uncharted territory as I am still in my first year of my 40th decade. If you’re in a similar boat as I am, let’s learn together, friends.
I will say that there is a disappointingly teeny amount of nutrition and sports nutrition-related research on women in this age category (well, women in general as well), but there is hope that will change while I’m still in this decade. Until then, here are some things I myself have started prioritizing, nutrition and wellness-wise, in my 40s, and what I most often speak about with clients in this age group.
We still need to prioritize those bones
Bone mass peaks in our late 30’s and early 40s, and once it does, women slowly start to lose calcium from bones. This is where we can start to see an increased risk in osteopenia and osteoporosis later in life (typically in our 50s, 60s and 70s) if preventative measures aren’t taken. Making matters more challenging is that this is also the time when estrogen levels start to decrease with perimenopause (typically starting anywhere from the early 40s to early 50s), which can also impact bone density. I typically recommend women in this age category take a vitamin D supplement because vitamin D is in so few foods, do regular weight-bearing activity and resistance training, and consume plenty of bone-building calcium in the diet. Good sources include:
Cheese
Yogurt
Canned salmon or sardines (due to the edible bones)
Beans and lentils
Chia seeds and sesame seeds
Dark leafy greens like kale and collard greens
Cow’s milk and fortified plant milks
Soy foods like edamame and tofu
And eat enough protein!
We also start to lose muscle mass more rapidly in our 40s and 50s, and over time, this can result in reduced ability to perform everyday activities like walking, cleaning, yard work and errands, as well as exercise. If you’re a master’s athlete like myself (still getting used to this term!), loss of muscle mass can also impact performance. The good news is that consuming quality protein sources with meals, and eating enough protein in general, can help maintain muscle mass. Resistance exercise like weight training is especially helpful, and as I said in this post, is something I’m trying to incorporate more of into my routine (twice per week!). It’s really important to keep in mind, though, that strength training will do you no good if you’re not eating enough protein, specifically after workouts. I recommend aiming for at least 20g of protein post-workout, and eating protein consistently throughout the day so your body can absorb it most efficiently. Some good sources to try:
Chicken or turkey
Fish
Tofu or tempeh
Greek yogurt
Eggs
Nuts and seeds
Beans
Cottage cheese
Lean red meat
Anti-inflammatory diet and lifestyle patterns
Note here I am not saying anti-inflammatory or inflammatory foods, because that’s a topic I think can be misconstrued easily (just visit the TikTok and you’ll see what I mean). However, I do think an overall dietary pattern and other lifestyle practices can help reduce chronic inflammation and stress in the body, which can be at an all-time high in our 40s (at least that is my experience thus far, lol). This can impact things like recovery after workouts, PMS and perimenopause symptoms, injury healing, risk for chronic disease, etc. Here are my top suggestions:
Eat more plant-based fats and fatty fish - omega-3 fatty acids found in fish like salmon, tuna, anchovies and sardines are anti-inflammatory and may promote cardiovascular health, and ditto for the fats found in foods like avocado, olive oil, nuts and seeds. They also keep blood sugar steady and help regulate hormones
Get enough sleep - this is different for everyone, but the general recommendation is at least 7-8 hours per night. A while back I wrote more about relaxing evening routines and bedtime snacks, so check those out if you can
Develop a stress management/self care toolbox - this is something I’m working really hard on right now and I think it’s invaluable. Having tools you can turn to that help you feel relaxed, relieve stress or just like you’re taking care of yourself are really important in this decade, when so many things are typically changing. What works for you can be really individual, but mine currently are: therapy, gratitude journaling, taking Peanut for walks and staying off social media
Eat colorful stuff every day - and by this I mean fruits and vegetables, ideally with most meals. They’ve got antioxidants to help reduce inflammation, fiber to support gut health and stabilize blood sugar, and tons of vitamins and minerals. They will never not be important!
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