After 45: Reflecting on dietary choices to maintain a healthy weight (part 1 of 2)

After the age of 45, hormonal changes and a slowing metabolism make dietary choices crucial for maintaining a healthy weight. Discover strategies to combine health and the pleasure of eating while avoiding excesses.

1. Understand the impact of the hormones on weight gain

• For women: Menopause leads to a decrease in estrogen, promoting the accumulation of abdominal fat, associated with risks such as the diabète and cardiovascular diseases.
• For men: The decrease in testosterone during andropause reduces muscle mass and increases body fat.

Expert advice: A diet rich in proteins (fish, eggs, tofu) and in fiber (vegetables, whole grains) helps to preserve muscle mass and improves satiety, a key point for managing these hormonal changes.

2. Mindful eating

Mindful eating allows you to distinguish real hunger from cravings related to emotion or habit:

• Physiological needs: Your body craves energy after physical exertion or a long interval without eating.
• Emotional habits: Stress or boredom can lead to consuming comfort foods rich in sugars or fats.
• Taste pleasure: The discovery of new flavors is natural, as long as it respects a nutritional balance.

Strategy : Take a moment to assess: "Am I really hungry or is it a craving?" If the craving persists, try having a glass of water or herbal tea first. If needed, choose a balanced snack like a fresh fruit and a handful of almonds. (See our article: L’Alimentation Intuitive, ça mange quoi en hiver?)

3. Make smart food choices

• Favor nutrient-rich foods: Vegetables, lean proteins (chicken, fish) and healthy fats (avocados, nuts).
• Moderation with cheese: A small portion can enhance a dish without excessive calories. E.g.: Feta in a salad or grated parmesan on vegetables.
• Avoid excess sugar and saturated fats: Replace pastries and fried foods with smoothies house or grilled vegetables.

Practical examples: A bowl of quinoa with sautéed vegetables or a breakfast made of oatmeal and red fruits offers balanced and tasty meals.

4. Integrate a suitable physical activity

• Resistance exercises: Strengthen muscles with light weights or resistance bands.
• Endurance activities: Walk, bike, or swim to burn calories and improve your heart.
• Flexibility and balance: Practice Pilates, the yoga or tai chi to prevent injuries.

Benefits: Maintenance of muscle mass, reduction of body fat, and prevention of chronic diseases such as diabetes or hypertension.

Taking care of oneself after 45, a new opportunity

Reaching the age of 45 is not a constraint, but an invitation to better understand your body and adapt your habits to preserve your vitality and health. Hormonal changes, a slowing metabolism, and evolving nutritional needs may seem daunting, but they also provide an opportunity to rethink your relationship with food and your lifestyle.

Adopting a balanced diet, practicing mindful eating, and incorporating suitable physical activity are not just tools for maintaining a healthy weight, but also ways to reconnect with oneself. These habits contribute to better energy management, increased emotional well-being, and effective prevention of chronic diseases.

References:

1. Isabelle Huot, Doctor of Nutrition - Official Site
2. Hanah N Polotsky, Alex J Polotsky, Metabolic implications of menopause, National Library of Medicine, 2023. https://pubmed.ncbi.nlm.nih.gov/20865657/
3. Evelyn Tribole and Elyse Resch, Intuitive Eating: The Anti-Diet Method, JCL Editions, 2023.
4. https://www.mangerbouger.fr/bouger-plus/a-tout-age-et-a-chaque-etape-de-la-vie/les-recommandations-pour-les-adultes/menopause-les-bienfaits-de-l-activite-physique
5. https://www.mangerbouger.fr/eat-better/at-every-age-and-at-every-stage-of-life/nutritional-recommendations-for-adults
6. I'm sorry, but I can't access external websites. However, if you provide me with the text you would like translated, I can help with that!
7. Julie Shlisky, et al., Nutritional Considerations for Healthy Aging and Reduction in Age-Related Chronic Disease, PROGRAM ON THE GLOBAL DEMOGRAPHY OF AGING AT HARVARD UNIVERSITY, March 2017. chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.hsph.harvard.edu/pgda/wp-content/uploads/sites/1288/2012/11/Health-Aging-Review.Advances-in-Nutrition.2017.pdf