I recently completed health survey on NHS’ One You page. What a shock when the results told me I could do better. Do better really? I’m at the gym three times per week but according to reading I’ve done since; ideally I should be working out five times weekly.  I also need to improve my diet. If my like me you are 40 plus, then tune into what we can do better.

Diet

Frankly I hate the word. Every time I hear the word my body revolts and I want to eat more. Naughty I know, but diet doesn’t only mean eating less. It means the food that we habitually eat. As a 40 plus woman the nutrients I must now consume habitually are:

  • Omega 3- it can prevent rheumatoid arthritis, cardiovascular disease; which you can get from fatty fish like salmon
  • Calcium- it’s reported that after age 50, most women need to consume more calcium. I’m starting early because first I’m perimenopausel and secondly after my second child, I was on a contraception injection for a couple years. The injection cans cause thinning of the bones. The bone replaces itself after when the injection is stopped but I’m not prepared to take chances
  • Broccoli/Kale– leafy greens they provide Vitamin B (folate), they are anti ageing, feeds the gut, helps with weight reduction and the list goes on
  • Fruits- they are a good source of vitamins and minerals such as vitamin C and potassium, not to mention FIBRE!  Think constipation prevention and other digestion problems. They can help to reduce your risk of heart disease, stroke and some cancers.

Confession

Hi, I’m Maria and I’m a snacker. I’ve always been a snacker and despite all the hard work I do at the gym, I still snack at 10pm-11pm when I’m watching tele and de-stressing. I’m more a salty snack fan that sweet… guess what?!  Salty snacks are no good for hot flushes apparently.

Guess what else sis bad for hot flashes? Many of favourite treats are on the l list such as hot coffee, spicy foods, and alcohol.

Supplements

Our daily intake of nutrients should come from food. I’d be lying if I said that I get all my nutrients from food. Sometimes I cram as much as I can into a smoothie or a soup. Nonetheless, I take supplements from time to time.  At the moment, I’m currently taking Kale and Omgea. I’m also enjoy a green smoothie with Spirulina and clean granola (which contains sprouted seeds).

Exercise

According to NHS’ Livewell, adults aged 19-64 should try to be active daily and should do, at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week, and  strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

I’m waiting for spring to turn up my workout routine. HONEST!  I can’t cope with more cold walks to the gym. Until then, I’ll try floor work on the days when I don’t go to the gym. Apparently, the biggest factor for succeeding with your weight-loss plan once you’ve reached age 40 is strength training… strength training builds lean muscle, which, in turn, can burn 50 calories per pound every day…  as advised I will try a routine of 20 sit-ups, 20 squats, 20 leg lifts, and as many push-ups as you can manage. What’s your healthy living regime? Tell me about it or share you top tips in the comment box below.  
Please follow and like us: