10 Nutrition Basics For Women: How To Stay Fit And Healthy Over 40
Our concise nutrition tips that help form the framework of a balanced diet and lay the foundation for a healthy lifestyle with enough strength and energy for everyday life.
Of course, the same principles apply to women over 40 as to all other people - we aren't aliens who suddenly need special food just because we’ve reached a certain age. But due to the change in metabolism and hormonal changes, we unfortunately do have to pay a little more attention to our diet than before. This doesn't mean going without or self-mortification, but rather eating with a degree of mindfulness as well as enjoyment.
With these 10 tips, you can give your body what it needs to grow old healthily and feel good.
#1 Eat your fill
No matter how much you struggle with your figure, starving yourself is never the solution. For one thing, you won't be providing yourself with enough of the nutrients that your body urgently needs right now. In addition, you are also reducing your basal metabolic rate. This is the number of calories you need to keep your basic system functioning. If you permanently eat too little, you don’t give your body the energy it needs to maintain itself. A sustained absence of satiety can lead to eating binges, which not only causes the famous yo-yo effect, but is also pure stress for the body - which intensifies all menopausal symptoms.
#2 Compress nutrient density
Now for the bad news: unfortunately, your basal metabolic rate also decreases slightly with age. So if you continue to eat as before, the risk of a ‘meno belly’ increases. As you know, starving yourself is not a solution, so there is another way: quality with the best nutrient density instead of the quantity of empty calories. So focus on things that fill you up and provide you with plenty of vital nutrients. They provide your body with everything it needs. You can find out how to do this particularly well in the following points.
#3 Add some colour
You never have to skimp on vegetables. Leafy vegetables and cruciferous vegetables are particularly good. This is because they are rich in essential vitamins such as folic acid, vitamin C, vitamin E and vitamin K. They support your intestinal health, protect your breast and heart and ensure strong muscles and bones. Ultimately, you can simply eat anything that is colourful and tastes good. Because every "colour" brings new micronutrients. Maybe you'll dare to try vegetables that you've never tried before? Especially important if you want to feel full but not exceed your calorie intake: vegetables are incredibly satiating whilst also low in calories.
#4 "Ballast" yourself - eat carbohydrates
Contrary to a lot of the information we have received over the years, carbohydrates are not the enemy. They are the main source of energy for the body - and especially for the brain. The brain can only be optimally fuelled with carbohydrates (or the sugar molecules broken down from them). And we absolutely need a clear head in this hormonal chaos.
It is important that we focus on complex carbohydrates, i.e. those that do not cause blood sugar levels to rise so rapidly: Wholemeal cereals such as oats, spelt, rice, millet, couscous and starchy vegetables such as (sweet) potatoes. These also provide satiating fibre, which serves as food for the good intestinal bacteria. Ideally, you should eat at least 30 grams - or even better 40 grams - per day. If you can't always manage this with your normal diet, XbyX Gut Love can support you.
#5 Focus on Omega 3
The long-chain omega-3 fatty acids EPA and DHA in particular have a positive effect on our health. There are thousands of studies that confirm their positive effect on blood pressure, blood vessel function, cholesterol levels and eye health. Omega-3 fats also help with osteoporosis, vaginal dryness and joint pain thanks to their anti-inflammatory effect. So try cold-water fish and algae as well as chia or linseeds and rapeseed oil. If you can't manage to eat fish twice a week, XbyX Everything Omega can also provide perfect support.
#6 Increase your (plant-based) protein intake
Proteins serve the body as a building material for various structures. These include, for example, muscles and organs. Considering we lose muscle mass as we age, a sufficient protein intake is essential to counteract this. Proteins are also involved in the production of our hormones, supporting our immune system and ensuring the elasticity of our skin. All things that are doubly important for us now in middle age.
Unfortunately, as we get older, the body can no longer utilise proteins as effectively as it did when we were younger. This means that we have to consume more of it to cover our needs. Animal protein sources such as meat and fatty dairy products provide a lot of saturated fats in addition to protein and should therefore only be eaten in moderation. Therefore, focus on lentils, beans and chickpeas, as well as fish, lean cheese and fermented dairy products.
It is important to consume protein at every meal so that your body is always well fuelled. XbyX Daily Energy can support you if this isn’t so easy to achieve.
#7 Eat probiotics every day
Probiotics keep the intestinal flora, also known as the microbiome, healthy. They also influence your mood, weight and digestion - which can all undergo big changes in midlife.
Only if our intestinal flora is healthy can we actually absorb all the good nutrients we eat into our bodies. Probiotics therefore support bioavailability and nutrient absorption.
As we cannot store probiotics, they should be part of our daily diet. You decide in what form: Kefir, yoghurt, kimchi, kombucha, apple cider vinegar or fermented vegetables such as sauerkraut.
#8 Protect yourself with antioxidants
Antioxidants are our most important allies in the fight against free radicals. These are highly reactive oxygen compounds that are formed in the body and are intensified by influences such as UV radiation, exhaust fumes, medication and environmental toxins. The result is known as oxidative stress.
Too much of it causes cell damage, accelerates our ageing process and is held responsible for a whole range of diseases. Antioxidants include vitamins A, C, E, minerals such as selenium and zinc, phytochemicals in fruit and vegetables as well as taurine, Q10 and polyphenols in olive fruit. That's why much of it is in XbyX Energy. Berries in particular are rich in them. But the general rule is: the more colourful, the better. Antioxidants are particularly abundant in brightly coloured fruit and vegetables. But spices and herbs also contain this superpower, including cumin, cinnamon, basil, turmeric, ginger and thyme.
#9 Drink your water
The best diet doesn't help much if we forget to drink. And this happens to around half of all women. The consequences are dry skin, headaches, digestive problems, cravings for sweets, tiredness, brain fog & problems with concentration - all symptoms that we are all too familiar with during the menopause.
If we also suffer from hot flashes and night sweats, we become even more dehydrated. So remember: drinking is a natural detox for your body. And the best part? It couldn't be cheaper.
#10 Take it easy and enjoy yourself
Do you feel guilty when you think about taking time to relax? Are you going through your stressful everyday life and wondering how you're going to manage it all? Healthy eating is important - and you shouldn't lose sight of it right now. But health also involves rest and enjoyment. So relax and don't be too hard on yourself if you don’t always eat according to these tips.
And almost more importantly: if you treat yourself to something, do it with pleasure. There's nothing worse than having a guilty conscience when you're enjoying a slice of cake with your best friend. A big part of being healthy is being happy, so don’t force yourself to completely give up foods that bring you joy.
Lastly, your body doesn't calculate in a 24-hour rhythm, it's the overall result that counts, so if you want to enjoy a piece of cake, that doesn’t mean you won’t be able to balance out your calorie intake over the week should you want to.
Sources & References
Reichelt P. Omega 3: Gesundes Fett für Herz, Gehirn & Co. XbyX - Women in Balance. Juli 2023.
Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating science to application and health benefit. Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136
Reichelt P. Ernährung in den Wechseljahren. XbyX - Women in Balance. Juli 2023.
