The 40+ DIET

When you are 20 or even 30,you can afford to binge on fatty potato chips not just because you have a higher BMR,but also due to the fact that you are working harder and have less family-related stress. “But when you are 40 and have low BMR,you are probably also at a more powerful position in your office which requires less physical work but more mental stress,and your responsibilities towards your family increase. All these raise the bad cholesterol and lower the good cholesterol in your body,thus adding to the risk of lifestyle diseases” says Dr Khanna.

Forty also marks the onset of hormonal changes. Most women hit menopause at 40 or 45,marking a phase of intense hormonal changes that cause a fall in the rate of absorption and deposition of vitamins and minerals,specially calcium,and a surge in cravings. “Many women start eating double the amount they ate earlier,” says Dr Khanna. Men,too,begin to experience nutrient deficiencies.

You can’t shirk your work or family and can do nothing about the slowing of BMR either. But you can tweak your diet a little and control the BMR,keep the bad cholesterol in check and up your vitamin and mineral intake. There’s one thumb rule to follow though: “Trim your overall calorie and fat intake,” says Arora.
A lowdown on foods that you must stock up in your kitchen to be fit at 40.

Flaxseeds: Rich in omega-3 fatty acids,vitamin B-complex and vitamin E,flaxseeds have “anti-ageing and anti-inflammatory properties that help treat arthritis,heart disease and high blood pressure,” says Arora. Their estrogenic properties help them treat brittle bones in post-menopausal women. Take a tablespoon with water,milk or curd.

Garlic and methi seeds: Both foods control the levels of triglycerides and cholesterol in our bodies and help treat arthritis. “Damage to the joints usually sets in after 60 and there’s no way to prevent it because it’s genetic. But some foods can delay the onset of arthritis and alleviate pain,” says Dr Khanna. Methi is particularly helpful for diabetics,says Arora.

Dark fruits and veggies: They are a great source of anti-oxidants such as flavonoids,isoflavoniods,betacarotene and lycopene. Make sure to include carrots,tomatoes,brinjals and black grapes in your diet. “Anitoxidants are important for all age groups but those above 40 need to be more health-conscious and must include them,” says Dr Khanna.

Honey: Have a teaspoon a day as honey “enhances BMR and has a lipid-lowering effect”,says Arora.
Vitamin C: To delay wrinkles,eat foods rich in vitamin C. Drink lemonade or squeeze lemon on your sprout salad,besides eating oranges and amla. “Your skin will look young and your digestive system be healthy too,” says Arora.

Oats: A soluble fibre,oats help in digestion,weight management and reduction of cholesterol in our bodies. Start your day by adding 25 to 30 grams of oats to your milk and have it as cereal.
Soybeans: They are anti-carcinogenic and help protect against degenerative diseases such as arthritis.

Milk,pulses and some sunshine: The bones of post-menopausal women tend to get weak with time and thus it’s important that their diet includes foods rich in calcium such as milk and whole pulses. An exposure of five minutes to the sun would give enough vitamin D for good bone health,says Arora.