Healthy Living After 40: Tips for Hormone Balance & Weight Management

Carrie Forrest

Turning 40 years old doesn’t have the same negative connotation it had when I was growing up. Or, maybe that’s just wishful thinking on my part as I settle into my fourth decade! Still, turning 40 can be a transition for both men and women as our metabolism starts to slow down and our hormones begin to shift. Stressors from jobs, relationships, raising kids, and managing finances can also cause changes in how we sleep and perform.

Therefore, here is how we can stay feeling healthy and strong when we’re 40 and beyond!

8 tips for managing hormone balance and weight management 

1. Be aware of which stressors are taking a toll and learn how to manage stress better. Now is the time to get a handle on stress, so it doesn’t contribute to chronic health conditions. Life will almost certainly have its challenges, but learning how to manage the associated stress is vitally important. Learn about nutrients in the Life Extension® Protocol for Stress Management.

2. Choose a variety of real, whole foods to support healthy digestion and hormone balance. You don’t have to cut out all processed foods, but try to make most of your diet filled with a variety of real foods -- with an emphasis on eating vegetables. The diversity will support a healthy gut microbiome and more plant fiber will ensure that hormones get excreted to maintain proper balance in the body. Check out my clean eating recipe index.

3. Make sure you’re getting 8 hours of sleep. We’re learning more about the dangers of sleep deprivation and its impact on weight control. Studies show that getting 7-9 hours of quality sleep is absolutely essential to everything from immunity to weight management. If you aren’t sleeping well, consider nutrients that support a normal sleep cycle.

4. Surround yourself with people who make you feel your best. There’s no better time to let go of relationships that are toxic. This can include family members or people who you’ve known for decades. Change and growth is natural, but it’s up to you to decide when you’re ready to move on from a relationship. A good indicator if a relationship is healthy for you is to ask yourself if you generally feel good after talking or spending time with an individual. If you can’t say yes, then it’s time to reconsider that relationship.

5. Take care of your thyroid and adrenal glands, especially if you’re always feeling run-down. There are supplements to help with fatigue, and many doctors or alternative health practitioners have protocols that actually support the thyroid and adrenal glands. Managing stress and getting enough sleep are two key lifestyle factors that can help.

6. Choose “clean,” unprocessed foods. For some, too much calorie restriction can lead to frustration, versus putting an emphasis on eating more foods that energize and nourish. A sample ideal meal includes filling half of a dinner plate with cooked vegetables, one quarter of the plate with a complex carbohydrate, and one quarter of the plate with a quality protein source.

7. Watch out for food allergies and sensitivities. These can manifest as skin issues or a change in bowel habits. A functional health practitioner or nutritionist can help you with an elimination diet or food sensitivity test to help determine which foods aren’t working for you. The top 8 allergens include: soy, eggs, shellfish, dairy, gluten, nuts, peanuts, and fish.

8. Join a Clean Eating Challenge! I host a 3-week challenge that helps introduce people to a clean eating approach, or to recommit to a real food diet. It’s less about calorie restriction and more about choosing healthy, whole foods that work for you. Read more and join here.

About: Carrie Forrest holds master’s degrees in business and in public health nutrition. She is the creator of the popular blog, Clean Eating Kitchen to inspire healthy eating with her delicious gluten- and dairy-free recipes and tips. She is also host of the Clean Eating for Women podcast, available on Apple podcasts, Stitcher, Google Play, or wherever podcasts are found.






References:

  1. Gu J, Strauss C, Bond R, Cavanagh K. How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clin Psychol Rev. 2015 Apr;37:1-12. doi: 10.1016/j.cpr.2015.01.006. Epub 2015 Jan 31. Review. PubMed PMID: 25689576.
  2. Bifulco M. Mediterranean diet: the missing link between gut microbiota and inflammatory diseases. Eur J Clin Nutr. 2015 Sep;69(9):1078. doi: 10.1038/ejcn.2015.81. Epub 2015 May 27. PubMed PMID: 26014263.
  3. Riemann D. Sleep hygiene, insomnia and mental health. J Sleep Res. 2018 Feb;27(1):3. doi: 10.1111/jsr.12661. PubMed PMID: 29336095.
  4. Féart C, Samieri C, Allès B, Barberger-Gateau P. Potential benefits of adherence to the Mediterranean diet on cognitive health. Proc Nutr Soc. 2013 Feb;72(1):140-52. doi: 1017/S0029665112002959. Epub 2012 Dec 11. Review. PubMed PMID: 23228285.
  5. Singh R, Salem A, Nanavati J, Mullin GE. The Role of Diet in the Treatment of Irritable Bowel Syndrome: A Systematic Review. Gastroenterol Clin North Am. 2018 Mar;47(1):107-137. doi: 10.1016/j.gtc.2017.10.003. Review. PubMed PMID: 29413008.

0 comments :

Post a Comment

All Contents Copyright © 1995-2016 Life Extension® All rights reserved.
Privacy Policy | Terms of Use
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.