I want a healthy diet when I'm 40.

The risk of various health problems in the body increases after the age of 40. Therefore, you need to take more care of yourself by making changes in your daily lifestyle. There are several rules that you need to follow to stay healthy.

Whenever you reach the age of 40, you must follow up with a doctor for physical fitness. At least once a year. Both men and women should try to maintain an ideal weight for their height. Exercising for 30 to 60 minutes every day improves heart rate and blood circulation.

 

Blood sugar and fat levels: Measure your blood pressure every few days. If you have problems with sugar and high blood pressure, definitely start taking medication as per your doctor's instructions. Because diabetes and hypertension are both silent killers.

 

Change your diet: Avoid oily and fatty foods, junk food, beef, liver, brain, nihari, cakes and pastries, soft drinks, and tasting salt. Make a habit of eating eggs every day. Give more importance to fresh and colorful vegetables, fruits, red flour, red rice, and barley flour in your diet. Choose less sweet fruits. Make a habit of eating one sour fruit every day. Include salad and yogurt in your diet every day. Put nuts and dry fruits on your plate during snack time. Reduce your tendency to eat salt, as well as salty foods. You can eat coconut water, strawberries, dragon fruit, cranberries, tomato juice, or smoothies with mint leaves. Make a habit of drinking one cup to one glass of low-fat milk every day. Instead of milk tea, drink green tea, mint, basil, or lemon tea.

 

Avoid sugar substitutes or artificial sugar and make a habit of eating sugar-free foods if necessary. This will maintain youthful appearance. Drink plenty of water. This will maintain the water balance in the body. You can drink fruit juice. This will maintain the electrolyte balance in the blood.

 

Bone density starts to decrease after the age of 40, so ensure you eat a diet rich in calcium and vitamin D. And of course, sit or walk in the sun for 10 to 30 minutes every day, between 11 am and 1 pm. Eat high-fiber foods. You can drink chia seed water or isabgol soaked water to prevent blood cholesterol and constipation.

 

Reduce mental anxiety and stress. Break the habit of staying up late at night. Seven to eight hours of uninterrupted sleep is essential for you to ensure good health at the age of 40.

 

Suggested by: Shayla Sharmin, Nutritionist, Ibrahim Cardiac Hospital.