4 Tips to Fueling your 40's: Why Healthy Eating is Your Secret Weapon

Ok, ladies, let's talk about working it out in the kitchen. Our bodies at 40 isn't quite the same as it was in our 20's or even our 30's. What we eat (or don't eat) now plays an even more critical role in how we look, feel, and even think.

While 40 can be a fantastic milestone with a decade of newfound confidence, wisdom, and a clearer sense of self - it's time we started being honest with ourselves: our health equals our wealth and if you're unhealthy, you're no good to anyone else, not even yourself. It's time for a change.

This change isn't about restrictive diets or chasing an unattainable "perfect body," it's about empowerment through nutrition. It's about understanding why healthy eating becomes your superpower for thriving in our 40's and beyond.

This my fridge. It looks a lot different than it did a few years ago. 10 years ago my fridge would be lucky to store a bottle of water in it. I'm not saying I didn't drink water, I just didn't store anything in my fridge for too long. I rarely went grocery shopping and I hardly ever cooked. I lived a fast pace life and ate out on most days. Whether I was working or traveling, being in the kitchen preparing food was not a priority to me.

Luckily for me, I had a very active lifestyle which kept me on my toes and moving around nearly 24/7. I didn't own a car so I walked everywhere I went. I had a beach cruiser that I rode on the beach 3-4 times a week. I also danced, ran, swam, and took 3 flights of stairs up to my apartment everyday. I didn't spend a lot of time being still, so my metabolism was always working, which kept me in shape.

These days, at 40, life has changed a little bit. Therefore, I, too have had to make some changes. The first change was simply being kinder to my body. Listening to it, paying attention to it, being intentional about what I fed it, how I used it, and knowing when to rest it.

Here are 4 tips on how you can do the same!

1. Battling the Metabolic Slowdown

One of the most common things I kept hearing about turning 40 was "your metabolism is going to slow down!" And it's true. Muscle mass decreases with age, muscles also help burn more calories. With hormonal shifts happening in our bodies, it changes the way our body stores fat, which means gaining weight in areas we don't wish to gain it (stomach, back, & face)

But there's help! Here's what you should prioritize eating to help fight against this shift:

• Lean Protein: lean protein include foods like chicken, fish, legumes, tofu, and turkey. These foods help to maintain and build healthy muscle mass while keeping your metabolism going.

• Fiber-Rich Foods: Whole grains, fruits, and vegetables are packed with fiber. Fiber helps with digestion and keeps you feeling full throughout the day. It also helps regulate your blood sugar, preventing your body from experiencing energy crashes and sugar cravings.

• Smart Fats: Healthy fats can be found in avocados, nuts, seeds and olive oil. These provide sustainable energy and support your hormonal balance. The best part though, is while all of these foods work together, they do so without contributing to weight gain.

2. Supporting Hormonal Health

For a lot of women, our 40's mark the beginning of perimenopause. This comes with a roller coaster of emotions, and symptoms that play a part in weight gain. Things like hot flashes, anxiety, depression, even disrupted sleep can all be tied to perimenopause.

Again, the foods you eat can help combat these changes:

• Phytoestrogens: Foods like flaxseeds, soy and legumes contain compounds that mimic estrogen in the body. These can potentially help alleviate some perimenopausal symptoms.

• Omega-3 Fatty Acids: These can be found in fatty fish like Salmon. They can also be found in walnuts and chia seeds. These are the healthy fats our body needs as they're anti-inflammatory and support healthy brain function.

• Calcium and Vitamin D: Both of these are crucial for bone health, which become even more important as we age. The older we get, the lower our estrogen levels decrease. Dairy, plant milks, leafy greens and even sun exposure are your best friends. Also, incorporating daily multi-vitamins play a part as well.

3. Boosting Energy & Brain Power

Between work, life, family and other responsibilities, we don't have time to put ourselves first. It always feels like we have to juggle everything in our lives. That being the case, it's important that we have enough energy to keep going.

Here's how eating properly can help with this:

• Consistent Blood Sugar: Choosing to fuel your body with complex carbs rather than sugar prevents energy spikes and crashes. Complex carbs like brown rice, quinoa, bananas, pears, potatoes and almonds provide you with steady fuel throughout your day.

• Iron-Rich Foods: Red meat, spinach, lentils and fortified cereals like Cheerios or Corn Flakes are good sources of Iron-Rich Foods. If you're experiencing heavy periods, and fatigue, these could be signs of an iron deficiency. Eat your way back to health!

• Antioxidant-Rich Foods: Colorful foods and veggies like Kale, Spinach, Broccoli, blueberries, strawberries and oranges help protect your cells from damage. Cells found in your brain thrive off these type of foods while maintaining cognitive function and memory.

4. Protecting Long-Term Health

Your dietary choices will be the road you take that usher you in to your 50's, 60's and beyond. This is your chance to be on the right path and prevent yourself from developing chronic illnesses and diseases.

Here's why maintaining your health and eating healthy helps:

• Heart Health: A diet rich in fruits, veggies, whole grains and healthy fats - low in saturated fat and sodium can help reduce the risk of heart disease (which becomes the leading health concern for women post-menopause.)

• Bone Density: As mentioned, calcium and vitamin D are vital to combat bone loss and reduce the risk of osteoporosis. Keep your bones strong to prevent them from breaking.

• Cancer Prevention: A diet focused around plants, with limited processed food and red meat can help lower the risk of getting certain cancers.

• Gut Health: A diverse, fiber-rich diet supports a healthy gut microbiome, which impacts everything from your immunity, your skin, and even your mood. Don't ignore your gut!

The Bottom Line Here is to Invest in Yourself!

Invest in your health now, or invest in your healthcare later. Eating healthy in your 40's isn't about depriving or starving yourself from having the foods you enjoy. It's about making conscious choices that empower you and provide the right nutrients for your body. Eating healthy is an act of self-care all in itself. It's an investment in your energy, your mood, your long-term health and ultimately your life.

It's never too late to start over. Ditch the guilt and embrace the change. Start fueling yourself today so you can have the fuel you need for the future!

Commit to one new healthy eating habit each week and overtime it'll become the norm for you.