Have you noticed that when we tun 40, everything seems to change? We feel hungrier. We sleep less. We are moodier. We are more tired. We are flabbier. What happened????
It seems that around 40 is when a lot of changes take place in our bodies and we need to work harder for the same results. Don't give up though!! A little more work can be so benficial to keep you healthy and fit! Here are some ways we change and some recommedations to help us deal with these changes.
1. Hormonal Changes- Yup. These are very real. Our hormones begin to fluctuate as we start to get closer to menopause. We may experience many changes from decreased bone density and lean muscle mass to lower sex drive and mood changes.
Actions to help: Exercise, exercise, exercise!!! You will burn more calories as you move. It is also known to improve your mood :). Make sure to incorporate a strength training routine. We lose muscle mass every year but can offset that loss with strength training. In addition, make sure to include weight bearing exercises like walking, running, paddle sports and tai chi. Talk to your peers who may be going through the same thing and support eachother. It helps to have someone understand how you feel. If symptoms worsen, you can consult with your doctor to see if there are any other treatments available to help decrease symptoms.
2. Metabolism Slows Down- Awful and unfair. I agree. We can also thank our hormones for this. You are eating the same but now noticing a weight gain and don't know why. Research has found that hormonal changes caused by perimenopause and menopause contribute to changes in body composition, fat accumulation, and fat distribution.
Actions to help: Stay active. Try to keep moving throughout the day as well as getting your heartrate up at least 30 minutes a day. In addition, review your nutrition. Are you eating enough fiber? Are your calories nutrient dense? Try to stay away from added sugar and refined carbs. Not only do they not keep you full, they make you crave more. Drink plenty of water as well to keep you full throughout the day.
3. Our Bodies Become More Insulin Resistant -As we age, and more so if we are gaining weight, our body starts to ignore insulin. Since insulin regulates our blood sugar levels, we may feel hungrier and have more cravings. This can result in more weight gain. If we don't get it under control, it can also lead to Type 2 Diabetes.
Actions to help: Balance your macronutrients in your diet. This means you should make sure all meals have a mix of carbs, protein and fat. When eating carbs, focus on whole grains, fruits and veggies.
4. Your Appetite Hormones Are Out of Whack- The hormones that tell us when we are hungry (ghrehlin) and when we are full (leptin) are not communicating as well as they used to. We may actually think we are hungrier due to these hormonal changes.
Actions to help: Ensure you are getting enough sleep because continual lack of sleep can actaully increase your hunger hormone and decrease your fullness hormone. You can also track your food with a diary or food tracking app to see how much you are consuming. Ensure you are eating enough protein (20-30 grams) at each meal, to keep you feeling full.
5. You Are More Tired-This can be due to a change of sleeping patterns. Once again, hormones can affect your sleep. You may sleep all night and not feel rested the next day. It leaves you feeling tired and you have no energy to do anything.
Actions to help: Create a soothing bediime routine. Take a warm shower. Do some yoga, stretches and deep breathing. Listen to some calming music or meditation. Try to get to bed around the same time each night.
Bottom line....aginig is imminent. It's certainly better than the alternative, so we should embrace it and do what we can to take care of our bodies and mind. There are many wonderful things about getting older, which is why it is so important to stay healthy and enjoy some of those benefits.
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