Women from the age of 40 often have some health and psychological problems that lead to anxiety and stress. Many people are diagnosed with depression and at a high risk of dementia. Especially during the period from perimenopause to menopause. When women enter this stage, the activity of the neuro-endocrine system, including the brain, pituitary gland and ovaries, is the comprehensive control organ for the weakened female hormones affecting many organs & other facilities in the body. This is a natural phenomenon of the aging process that no one can avoid. However, if knowledge and scientific methods are available, women can completely “slow down” this undesirable decline process and preserve beauty, health and physiology when entering the threshold of age 40. We would like to share 10 tips to keep a healthy body for women at the age of 40s.
1)Have a good diet
A woman with a natural birth at her young age & be the wife usually only cares about caring for her family, children, and those around her. Women often feel so busy that they do not have time to care about their nutrition. However, proper nutrition is one of the important measures to help prevent changes and disorders in the body of middle-aged women.
The need for calcium is essential for a strong skeleton for women of all ages; especially with the most importantly for women in menopause. Therefore, dairy products, calcium-based beverages such as soy milk or juice are good sources of calcium needed for women under 50, pregnant or breastfeeding 1,000mg daily.
Vitamin D: helps the body absorb calcium, essential for strong bones. Vitamin D is added to some dairy products and is found in fatty fish like salmon and tuna.
Keep your heart healthy: a healthy diet avoids heart-damaging risks, so eat fruits and vegetables, low-fat food or low-fat milk, cereals, lean meats, poultry and fish.
Protein: Pay attention to the amount of protein, which is the body’s foundation important for bones, muscles and skin. Proteins play a role in fighting bacteria, digesting and regulating metabolism in the body. Fish, poultry, red meat, eggs and nuts are good sources of protein. Women need to get 46 grams of protein daily from 1/2 cup of milk and about 80 grams of lean meat.
Vitamin C: Women desperately need vitamin C for strong bones and skin. Vegetables like broccoli and red peppers, fruits, especially citrus are good sources. The average 50kg person needs to get 75mg of vitamin C, or 85mg a day if pregnant, by drinking 1 glass of orange juice or eating 1/2 cup of broccoli or red peppers daily.
Omega-3 fatty acids: these are “good” fats that may reduce the risk of heart disease. The American Heart Association says each person should eat at least two servings of fatty fish (tuna, salmon, herring, mackerel, anchovies, sardines) a week. Adding chia seeds, flax and walnuts all contain omega-3 fatty acids. A recent study showed that people who have a habit of eating a few nuts a day live longer and ideal weight than those who do not eat.
2) Exercise more
In addition to a reasonable diet, regular physical activity will help you increase blood circulation, stabilize your heart, eat well, strengthen bones, limit loss of muscle mass, reduce constipation, exercise your brain. … Experts recommend that everyone should maintain regular exercise 30 minutes a day in the form of walking, yoga …
Make a habit of walking every day to help you gain a more reasonable weight. Being active will burn more calories and reduce your risk of injury.
Taking a day of the week to train your feet will tone your legs and thighs and remove unwanted fat. This habit increases the level of muscle tone as well as burn more calories.
3)Control stress in good way
Stress creates a series of toxins that are detrimental to the skin. One of the secrets to having a fresh and energetic face is to keep your mind balanced and relaxed. It would be great if you have time to go to the spa, massage or take a yoga course.
But if you can’t afford it, you can still relax at home in simple ways like taking a hot shower, taking a bath, listening to music and exercising.
In addition, no matter how busy you are, you should pay attention to sleep, avoid staying up late to minimize wrinkles and dark circles around the eyes.
4)Supply enough water and nutrients to the body
The women at the age of 40s should drink more than 8 glasses of water a day to help purify the body, eliminate toxins, so that the skin will be more beautiful and smooth. In drinks that are beneficial to the beauty of women, fruit juice and soy milk are indispensable. In particular, soy milk and soy products such as whole-grain soy sprouts are an ideal choice for a woman’s daily diet.
By the age of 40, the levels of the female progesterone and estrogene hormones decrease rapidly and suddenly, causing the skin to “wither” and appear wrinkles on the skin. Science has researched, soy germ preparations containing Isoflavones act as female hormones to help increase the biosynthesis and thicken collagen, maintain optimum skin moisture, effectively “remove wrinkles”, & with this your skin is smooth and youthful even after you turn 40.
5)Avoid harmful habits that affect your health and beauty
Over time, the small habits of daily living will lose the beauty and youthfulness of a woman. Here are the habits you need to give up right away to have a beautiful skin for your 40s:
Forget applying sunscreen when outdoors: The harmful effects of sunlight are one of the causes leading to skin aging, causing spots and freckles.
“Abuse” mask: Do not use the mask to cover the skin around the eyes, because this is a fragile skin, prone to allergies.
Don’t forget the breast and neck: If you only focus on face care, then after a while, the “degradation” of the neck skin will make you lose body beauty.
6) Concern more in your sex life
Middle age is a long period of a woman’s life and contains many changes in the body from general health to sexual function. Signs such as hot flashes, decreased libido, drought, fatigue … affect the sexual relationship and the quality of life. The reason is that the set of female hormones is abnormal, especially hormones like progesterone, estrogen, and testosterone all decline and imbalance, leading to perimenopause and menopause.
Researching on the mechanism of neuro-hormonal activity, scientists have shown that it is necessary to take care of the brain axis – pituitary – ovary to motivate the body to produce hormones properly and adequately with demand. of each person. This endogenous mechanism helps to effectively and safely address the problems of women around the menopause and menopause. With the prestigious research results in the US, the natural bioactive substance from Lepidium Meyenii has been confirmed as a valuable nutrient, capable of overall impact on the brain axis – pituitary – ovary, helping to maintain works rhythmically, thereby helping to maintain women’s health, beauty and physiological life in a comprehensive, sustainable and safe manner.
7)Share and meet more friends
Women passing the age of four weeks can be considered the “second spring” of life, the time when they relive the years of age 20. Therefore, you should spend a part of your time. to meet friends, join volunteer organizations or groups with similar interests. This helps you reduce stress, think positively, be more optimistic and have more joy in life.
8)Periodic health examination
Experts recommend that middle-aged women get regular checkups at least every 6 months, whether or not they are ill. This action is not only to monitor the current health situation but also to help women detect disease early, from which timely treatment is both cost effective and better preventive.
9)Preserve the eyes
At the age of 40, the eye’s visibility begins to be limited, so experts recommend that you pay close attention to vision problems. At the same time, she also recommends people wear sunglasses to protect their eyes. Exposure to the sun can increase the risk of cataracts. Choose UV-A and UV-B sunglasses .
10) Have a suitable & balanced lifestyle
A healthy lifestyle can prevent heart disease and stroke. Cardiovascular risk is proportional to age and there is no cure. According to experts, reducing waist circumference not only helps you look better, but also reduces the risk of heart disease, diabetes and vascular disease.
Health experts recommend that people regularly exercise, reduce stress, maintain proper weight and eat plenty of fruits, vegetables and unsaturated fats.
At the age of 40s, most women are busy with work, caring for elderly parents, children so it is easy to take care of themselves. However, experts say that age 40 is a “golden time” to assess current health status and long-term planning for yourself. Sisters in their forties can fully maintain their beauty if they have a reasonable diet, exercise regularly and maintain a good mental state.