Diet to maintain vitality after 45 years old

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Extract from the article: Once the age of 45 is passed, the bodies of men and women undergo considerable changes. Organs and hormones encounter problems caused by ageing, and health problems begin to appear. At this stage, it's essential to adopt a healthy, varied and balance

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Once the age of 45 is passed, the bodies of men and women undergo considerable changes. Organs and hormones encounter problems caused by ageing, and health problems begin to appear. At this stage, it's essential to adopt a healthy, varied and balanced diet to regain vitality.

From the age of 45 onwards, it's essential to look after your health, as your organs begin to bear the brunt of the years. Beyond this age, the risk of cardiovascular disease increases. Clogged arteries, which are responsible for myocardial infarction (also known as heart attack), are becoming increasingly prevalent as a result of a more sedentary lifestyle.

Beware of cardiovascular disease

Cardiovascular disease can also increase the risk of stroke.This disease is responsible for many disabilities.It is a serious disease that requires prevention, screening and treatment. However, not everyone has the same risk of developing cardiovascular disease.

Cardiovascular disease is caused by various health problems, such as excess bad cholesterol, insufficient good cholesterol and a sedentary lifestyle.From the age of 45 onwards, these factors lead to a deposit of fat on the walls of the arteries; it is important to check your cholesterol levels. It is also important to check high blood pressure during a medical consultation.

Diabetes is another risk factor for cardiovascular disease. It is a silent disease defined by an abnormal rise in blood sugar levels. Stopping smoking, being overweight and a family history of coronary heart disease are also causes of cardiovascular disease that need to be taken into account.

The need for medical check-ups

Once you've passed the age of 45, it's time to consider screening for cancer: colon cancer, skin cancer and breast and uterine cancer in women.Hearing and eyesight also decline with age.Hearing and eyesight are fragile, so it's important to be vigilant and to consult a specialist at the first sign of any abnormality.

Bones also lose strength over the years. Muscle and bone diseases appear, such as osteoarthritis, a joint disorder affecting the knees, feet, spine or rheumatism.

Apart from the diseases that are likely to appear as we approach old age, certain other abnormalities also occur.Women face the menopause and men the andropause. Age also brings weight gain, and this is stubborn fat that is sometimes difficult to lose even with physical exercise.

This is because the body's calorie requirements change as we age, our metabolism slows down and we have to work harder and harder to burn fat.All these inconveniences of old age can be mitigated if people follow a good, healthy, balanced diet.

Eating habits to follow after 45

The best way to keep your body young and healthy starts with what you eat.A balanced, responsible diet combined with a healthy lifestyle is the key to staying healthy.However, for food to be beneficial to your health, you need to follow a few rules and balance your diet.

To stay healthy, you need to eat less and focus on quality.Reducing your food intake means less metabolic reaction and less work for the body. As a result, your body will be less tired and less burdened.Fast sugars should be avoided, as they accelerate the storage of fat in the body.

Poor blood sugar levels lead to the onset of metabolic syndrome, i.e. high blood sugar levels, excess weight, high blood pressure and low levels of good cholesterol. After the age of 45, you should reduce your consumption of fatty meats, butter and cheese.These foods are rich in fatty acids, which reduce the fluidity of the blood. Animal fats are also responsible for the onset of certain diseases. To balance the excess of omega 6 in the body, we need to encourage a sufficient intake of omega 3 fatty acids. These omega-3 fatty acids are found in fish and vegetable oils (walnut, peanut, sesame, olive). These oils help to thin the blood and dilate the arteries.

Favour plant proteins

To maintain good health, it is preferable to consume more vegetable proteins than animal proteins, as vegetable proteins do not contain saturated fats.Good sources of vegetable protein include beans, peas, walnuts, almonds, cashew nuts, peanuts, soya, pumpkin seeds, sesame seeds and lentils.Cabbage is also preferable. Fruit and vegetables should also be a priority in the diet to maintain good health.Rich in fibre, fruit and vegetables facilitate intestinal transit and reduce the assimilation of fats and sugars, as well as reducing the feeling of hunger.Fruit and vegetables are high in minerals and trace elements.

As we age, our bodies tend to lose water, so keeping well hydrated is a way of keeping our bodies young. Drinking water or herbal teas before or after meals is good for your health.A glass of red wine is also a good way to maintain good health.The body also needs to move, so it's essential to take regular physical exercise at any age, such as walking, to stay in good health.

William O.

Article validated by Dr Essoreke Tchaou, Nutritionist-Dietician, Head of the « Santé Durable » practice in Lomé.