From a medical point of view, the aging process begins at the age of 40. For many, the first signs are noticeable externally. The mirror image shows fine wrinkles and isolated gray hair, the scales a frightening tendency upward. The topic of nutrition suddenly takes on a whole new dimension.
Every kilo a decade more?
As you grow older, your metabolism and body composition change. The body was previously set for growth, it is now switched to the preservation of body mass. This restricts the metabolism and reduces energy consumption. In the body composition, this is noticeable by less muscle mass and more fat, even if the weight remains the same. In addition, the bone mass decreases. It is estimated that the bone mass decreases by about 1.5 percent annually. Among many other factors, the hormones play a role.
Do the hormones go crazy?
The production of sex hormones decreases in women as well as men already from the age of 40 years. In women, the level of the progestin sinks, which is often associated with hot flashes, sleep disturbances and dizziness.
Between the ages of 45 and 55, the ovaries also produce increasingly less estrogen. These have a variety of tasks in the body. From the monthly cycle to bone formation, fat metabolism and collagen formation to maintain skin elasticity, the estrogens mix with it. Thus, estrogens stimulate the building of bones and exercise their function in fat metabolism a vascular protective effect.
If the estrogen level slowly decreases, increased bone destruction can occur and the diminished influence on lipid metabolism is accompanied by lower vascular protection.
Everything is normal
These changes are quite natural, but different in every person. But they can be crucially influenced by one's behavior and lifestyle, because the hormones are only one link in this chain of changes. For example, those who eat as well as they used to and barely move, inevitably increase and often fights in vain against the extra kilos. Those who are particularly fond of the food, rather promotes deposits in the vessels (arteriosclerosis). Anyone who does not do something for a strong bone structure will soon see his bones disappear (osteoporosis).
Get moving ...
Today's time is characterized by a lack of physical activity due to motorization and automation. The professional life is spent mainly sitting and covered distances by car. After work is in the conflict between fitness equipment and couch usually the latter is the attractive alternative. Who does not know the nightly "do-it-me-what-or-squat-me-me-before-the-TV" -conflict of knowledge, which often goes so far that it is too late after careful consideration and still to to become active?
... .for bone formation
Your bones should last for a long time, so you should actively do something for your bones. Although hormone switching is already in place and natural aging processes are in progress, it is possible to stabilize the bones by providing them with essential nutrients and preventing them from "rusting" through physical activity. Exercise is positive for bone formation, because muscle work stimulates the osteoblasts (cells in the bone tissue) to build up bone mass.
... and for fat loss
By reducing the metabolism energy intake and consumption are no longer in a balanced balance. It is now necessary to restore balance by reducing energy intake and increasing energy consumption. The love handles that have already crept in, you will only move on, if you turn on both cogs alike.
Personal 30 minute exercise plan
Just 30 minutes of exercise daily promote bone formation and influence the energy balance. So set up your own 30 minute exercise plan. Be aware of this at the beginning of a week in writing on your calendar and then unhook the movement unit. Initially, schedule 30 minutes of exercise three times a week. You do not have to become a fitness guru. Even regular walks, bicycle or gardening activities have a positive effect.
Increase this to 30 minutes daily. In addition, after a few weeks, dare intensified exercise units twice a week, such as swimming, Nordic walking or light running training. Try to walk shorter distances as often as possible and take the stairs instead of the elevator. This will additionally increase your movement account.
As low-fat diet as possible
Fat is a flavor carrier, we hear that again and again. Therefore, butter, cream & Co. are also used to refine soups, sauces, casseroles and vegetable dishes. It does not taste good without it! Is that correct? Have not we perhaps adapted our taste senses too much to this fineness? Are not we a bit too uncritical in dealing with these fat supplements?
According to the 10 rules of the DGE for full food and drink, a supply of max. 70-90 g fat per day recommended. However, the actual average intake in the 25 to under 51 age group is approximately 92 g for females and approximately 102 g for males. That does not sound so serious at first, but for a year, that adds up to fat and makes itself felt on the hips.
Pay attention to the fat content of food:
- lean meats such as poultry without skin, pork schnitzel or fillet, lean beef steak, game
- lean sausages such as lean ham (raw and cooked), roast beef, poultry sausage
- lean dairy products such as skimmed quark, milk and yogurt with 1.5% fat, sliced cheeses with 30% fat i. Tr.
- Pay attention to the fat content of ready meals and snacks (the fat content should not exceed 40% of the total energy)
Save fat during preparation
- Choose low-fat cooking methods such as steaming, steaming and grilling
- Look for cookware that requires little fat to prepare such as coated pans, clay pot, wok
- Let your creativity run free in the preparation of sauces: Try instead of cream sauces to pasta dishes a tomato sauce with plenty of basil, let cook while preparing a roast vegetables, puree it afterwards and pass it as a sauce
- Use sparingly with fats and oils (for searing, for salad dressings, spreads, etc.)
- On top of sandwiches instead of spreadable fat, use skim cream cheese, cottage cheese or mustard. Spice up the bread, z. With lettuce leaves, cucumber slice, radishes, cress.
This amount of fats and oils should be sufficient per person per day:
- 1 - 1.5 tablespoons (10-15 g) vegetable oil (high-quality oils such as olive, rapeseed,
Prefer soybean oil)
- 30 g of butter or margarine