The 40s are filled with vitality and stress in equal amounts. Health can either be at its best in one's 40s or it can be the start for many lifestyle diseases.
Work, family and financial stress together can compound health issues at this age, so it becomes even more necessary to stay healthier than ever before. Mid-life health issues if addressed early can lead to very healthy 50s, 60s and 70s. The most common health problems seen in this age group are high cholesterol levels, Pre-diabetes, Obesity, metabolic syndrome, Hypertension or high blood pressure. Along with this a lot of back pain and joint pain issues are also part in parcel of ageing says Abhilasha V, Senior Clinical Nutritionist - Cloudnine group of Hospitals. Also frequently seen are fertility issues and prostrate related issues, she adds.
The expert explains the precautions which can be taken, what food to have and what to avoid for men in their 40's.
WHAT KIND OF NUTRITION DO MEN NEED IN THEIR 40s?
Men need well balanced nutrition in their 40s, especially one that focusses on strength, stamina, and an antioxidant rich diet to slow down ageing. The main areas of nutrition to focus on are the heart health, reproductive health and also muscle health. Since the metabolism slows down every decade, extra care must be also taken to manage one's weight and physique well. A diet should primarily focus on inclusion of good protein, healthy fats, whole grains, adequate fiber, plenty of antioxidant rich veggies and fruit and also good fluid intake. In this, special focus can be placed on ensuring well structured meal times and balance in all meals for better health.
WHAT PRECAUTIONS CAN BE TAKEN?
In addition to good nutrition, it is important to have adequate sleep, hydration, and regular physical exercise, good stress management, cutting down on caffeine and to quit smoking and drinking (or at least cutting it down drastically) Weight management can prevent many health disorders too. Focussing on regular complete health checks are important to prevent lifestyle diseases. Periodic health checks can ward off many problems and help address issues from compounding.
WHAT FOODS TO HAVE?
Foods to consume should largely focus on good protein, whole grains, good fats, fiber and fluid.
Good protein: Protein from plant sources, lean meat, eggs, omega-3 rich fatty fish, nuts, low fat dairy can have lot of benefits in this age group. Care must be taken to consume 1gram per kg body weight of protein daily and not to overdo it.
Whole grains: Foods like oats, broken wheat, millets, red rice can give sustained energy to function throughout the day. They are good for heart health due to their Vitamin B complex content and also ensures good bowel health.
Good fats: Fats in the form of avocadoes, olives, cold-pressed oils, nuts and seeds all can have a protective effect on men's heart health.
Fiber: Fiber has an overall protective effect on BP, cholesterol and helps in weight management. Fiber in good amounts in a day keeps you full for longer thereby preventing cravings and binges. It prevents blood sugar from spiking and thereby prevents diabetes by preserving insulin function. Fiber also acts as prebiotics to improve gut function and gut flora. Fiber from fruits and vegetables in addition to adding roughage to diet can also add antioxidant benefits which can help in cancer-prevention. Foods for prostrate health that are beneficial are broccoli, cabbage, sprouts, cauliflower, green tea, cooked tomatoes, walnuts, berries and healthy fish rich in omega-3 etc help maintain good prostrate function.
Fluids: Hydration becomes very important to maintain muscle function and good kidney function. 2.5 to 3 litres is recommended. For those bored of plain water- infused water, herbal teas, cold-pressed juices and natural thirst quenchers like lime juice and tender coconut a day will do wonders for overall health.
FOOD TO AVOID:
Excessive caffeine can be avoided to prevent acidity and heartburn- all common in 40s.
Deep fried food, packaged foods can be limited due to their fattening and artery clogging properties.
Foods with high salt can be cut down to prevent BP from rising and also to protect kidneys.
Cutting back on alcohol can be quite beneficial to prevent liver disorders and to reduce inflammation in the body.
Stay healthy in your 40s, as they are the new 20s.
- BY PUJA GUPTA
We have all grown up eating noodles either as a Sunday brunch, in birthday parties or an occasional surprise treat. It could be the much loved instant 2 minutes noodles or the Indo-Chinese version of hakka noodles. It still is a comfort food for many of us since it brings about some very happy childhood memories.
Although kids absolutely love it as a meal but as adults, we feel guilty since we know what goes into making noodles. Both instant as well as hakka noodles, available in the market, are made with maida/refined flour whose nutritional value is literally zero. It causes digestive issues as well as wreaks havoc to the blood sugar and cholesterol levels in the body.
Most noodles also contain MSG and other artificial flavour enhancers which have been time and again proven to be very harmful to our health. Does it mean that we should keep our kids away from noodles? Not necessarily, says Priya Prakash, Co-Founder, Naturally Yours.
Red rice noodles is an ideal healthy alternative to regular noodles. It is completely devoid of maida and is made using only red rice and whole-wheat flour. This makes it a very good source of dietary fibers and antioxidants. It is easy to make and takes barely 10 minutes to cook, thus making it a great choice for individuals who want to eat healthy but are hard-pressed for time. It is also ideal for moms, who can get their kids to consume wholegrains without a fuss, since it is in the form of their favourite meal, she suggests.
Prakash shares top 10 health benefits of red rice noodles.
No maida/refined flour: Thus makes this a delicious guilt-free meal.
Easy to digest: Red rice noodles have high fiber content due to the presence of wholegrains. This helps to support healthy digestion.
Provides all the benefits of nutritious red rice in kid friendly format: It provides you with the goodness of red rice, which has 10 times more antioxidants than brown rice and is also very rich in essential nutrients, iron, vitamin, phosphorus and fiber.
Tastemaker is MSG free: The tastemaker is free of MSG, artificial additives, taste enhancers, colour, preservatives etc. It is made using natural spices like turmeric, ginger and pepper which also support a healthy digestion. Thus making it ideal for kids.
Time Saver: The most important benefit is that these noodles are easy to make in under 10 minutes.
The noodles tastes very similar to regular noodles and can be used in different recipes like Ramen, schezwan, chopseuy etc.
Kid friendly meal: Super easy way to introduce wholegrains in children's diet since they absolutely love noodles.
Rich in antioxidants: Red rice has 10 times more antioxidants than brown rice. The antioxidant called Anthocyanin is the pigment which gives red rice its reddish-purple color. These are powerful anti-inflammatory agents and also help to promote skin and eye health.
Only Natural spices: The tastemaker is made using only natural spices like turmeric, ginger, pepper etc which help to support a healthy digestion. There are no artificial sweeteners or unfamiliar ingredients.
Ideal for individuals following weight management diets : Since it is made using wholegrains, the fiber content in these noodles helps to slow down digestion and makes you feel fuller for a longer period of time. This in turn prevents you from overeating or reaching out for unhealthy junk food in between your meals, thus supporting healthy weight management.
Here's a simple recipe for you to try at home.
Take about 2L of water in a large pan and boil on high heat. Add a tsp of salt in it.
Once the water has come to a rolling boil, add Red Rice Noodles.
Stir once to make sure that the noodles are not sticking together or to the bottom of the pan.
Continue to boil on high heat, stirring occasionally, until the water returns to a rolling boil (about 2 minutes)
Once the water begins to bubble and foam, you may wish to turn down the temperature a bit to keep it from boiling over
Boil for another 5 to 7 minutes.
Test a piece of noodles to see whether it is the texture you're looking for (cooked but still a bit firm)
Drain the water and keep the noodles aside. Rinse it and then toss it with a bit of oil to make sure that the noodles don't stick to itself.
Saute the vegetables of your choice (like onion, carrot, capsicum, cabbage, beans etc) in 1 tsp of oil.
Add the seasonings from the seasonings pack and mix well. In case it becomes too dry, add a tsp of oil to it.
Toss it with the cooked Red Rice noodles and serve hot.
There can be many reasons why women develop nutrient deficiencies - an improper diet, hectic schedule, and even a lack of knowledge about what constitutes a healthy diet. A balanced and a healthy diet can help them tackle common nutrient deficiencies easily.
Nutritionist and Lifestyle Educator Karishma Chawla shares some common deficiencies and how to manage them through a healthy diet.
Iron deficiency: Iron is a trace element. It's the largest component of red blood cells and binds with haemoglobin and transports oxygen to the cells. Iron deficiency is very common in women due to menstruation. It is also common amongst vegetarians. It may cause anaemia, fatigue, weakened immune system, lightheadedness, dizziness, headaches and impaired brain function. Signs like skin pallor, pale conjunctiva and thin concave nails with raised edges.
The food sources of iron are: Red meat, shellfish, Rajma (kidney beans), lentils, pumpkin seeds, sesame seeds, cashews and dark leafy greens such as spinach. Animal sources provide the most bioavailable iron. Plant sources are more difficult to break down. Adding vitamin C foods alongside with iron rich foods can enhance iron absorption for example adding lime to iron rich foods.
Vitamin D deficiency: Vitamin D is a fat-soluble vitamin. It is called the sunshine vitamin and is essential for overall health ranging from healthy hair, healthy bones and hormone health including fertility. Deficiency symptoms are muscle weakness and bone loss. Vitamin D deficiency contributes to calcium deficiency resulting in an increased risk of fractures. A healthy diet for women consisting of vitamin D rich sources like fatty fish like salmon, mackerel, sardines, egg yolks and natural sunlight would be beneficial. Having said that it would be a good idea to check blood work for vitamin D3 frequently and consume supplements especially if you are a vegetarian.
Calcium deficiency: Calcium is the most abundant mineral in the body. It mineralises bone and teeth, is required for intracellular signalling, neurotransmission, muscle contraction, may also have a preventive role in weight management and a protective roll in polycystic ovarian syndrome. The main symptom of calcium deficiency is an increased risk of osteoporosis later in life especially with multiple pregnancies seen in women. The dietary sources of calcium are dairy foods, almonds, beans, dark green vegetables.
Vitamin B12 deficiency: B12 is required for proper neurological function and red blood cell formation. This vitamin is only found in natural form in animal products. Vegetarians and vegans are advised to take B12 supplements. Deficiency is common due to not enough B12 in the diet, inability to absorb B12 due to lack of intrinsic factor responsible for its absorption and particularly in people on acid- blocker medication and people with inflammation in the small bowel. Few deficiency signs are lemon yellow tint to the skin and eyes and smooth, red, thickened tongue. The dietary sources of B12 are salmon, lamb, and eggs.
Protein deficiency: Protein is an important macronutrient also known as building blocks of muscles. Hair, skin and nails are made of protein and most importantly high quality and adequate protein is imperative for the creation of the best hormones in the body resulting in better performance, productivity and overall well-being. Signs of deficiency are patchy brown skin on cheeks, atopy and loss of muscle mass. A balanced diet comprising of adequate protein daily would be beneficial. Dietary sources of protein are legumes, eggs, cottage cheese, curd, chicken, fish, nuts and seeds.
Magnesium deficiency: Magnesium is involved in many enzymatic reactions, is a major constituent of bones and is a part of the cell membranes. Being present in smooth muscles, facilitates the contraction as well as relaxation of muscles and helps to reduce muscle cramps. Signs of deficiency include abnormal heart rhythm, muscle cramps, tremors, restless leg syndrome, fatigue, migraine, tetany and personality changes. The dietary sources of magnesium are beans, nuts and sesame, pumpkin and sunflower seeds.
Iodine deficiency: Iodine is a trace essential that is necessary for normal thyroid function and the production of thyroid hormones. Deficiency can impair fetal and childhood growth. The most common symptom of iodine deficiency is an enlarged thyroid gland known as goitre. The dietary sources of iodine are strawberries, eggs, fish, dairy and baked potatoes which include skin.
London. The Mediterranean diet which is high in vegetables, whole grains, fish and olive oil not only helps you live longer but may also help prevent rheumatoid arthritis in individuals who smoke or used to smoke, say researchers.
Rheumatoid arthritis is a long-term autoimmune disorder that primarily affects joints. It typically results in warm, swollen, and painful joints.
Previous research has demonstrated a variety of health benefits associated with the Mediterranean diet, which is rich in olive oil, cereals, fruit and vegetables, fish and a moderate amount of dairy, meat and wine.
Now results from an analysis published in the journal Arthritis & Rheumatology suggest that the diet may also help prevent rheumatoid arthritis in individuals who smoke or used to smoke.
"We aimed to assess the relationship between adherence to the Mediterranean diet and the risk of rheumatoid arthritis, especially in high-risk individuals," said study authors from Université de Paris in France.
For the findings, the research team included 62,629 women from France who have been taking part in a questionnaire-based study assessing dietary intake since 1990. In total, 480 women developed rheumatoid arthritis.
The researchers found that adherence to the Mediterranean diet was not associated with rheumatoid arthritis risk overall.
However, among women who smoked or used to smoke, it was associated with a decreased risk.
The findings showed 383 cases of rheumatoid arthritis per one million people per year among those with high adherence to the Mediterranean diet, compared with 515 cases per one million people per year among those with low adherence to the diet.
"Our results suggest that adherence to the MD could reduce the high risk of RA among ever-smoking women. Our results must be confirmed in future research," the study authors noted.
Eating out? If you are planning a picnic, barbeque, or meal under the summer sun, remember to practice social distancing, keep a 6 feet distance from those who you don't live with. It's important to be cautious, protecting yourself and others from a COVID-19 infection.
Also remember to pack your picnic basket with food safety in mind, as foodborne bacteria that cause food poisoning (also known as food borne illness) multiply faster in warm weather.
Follow these tips? by the US FDA to keep your food safe when eating outdoors:
Before your picnic
Defrost meat, poultry, and seafood in the refrigerator or by submerging sealed packages in cold water. You can also microwave-defrost, but only if the food will be grilled immediately afterward.
Marinate foods in the fridge not the counter-top. Never reuse marinade that touched raw foods unless you boil it first or set some of the marinade aside before marinating food to use for sauce later.
Wash all produce before eating, even if you plan to peel it. The knife you use to peel it can carry bacteria into the part you eat.
Fruits and vegetables that are pre-cut or peeled should be refrigerated or kept on ice to maintain quality and safety.
If your picnic site doesn't offer clean water access, bring water or pack moist towels for cleaning surfaces and hands. Don't forget to pack a food thermometer.
Place food from the refrigerator directly into an insulated cooler immediately before leaving home.
Use ice or ice packs to keep your cooler at 40ï¿½F or below.
Pack raw meat, poultry, and seafood in a separate cooler, or wrap it securely and store at the bottom of the cooler where the juices can't drip onto other foods.
Place beverages in a separate cooler; this will offer easy drink access while keeping perishable food coolers closed.
Avoid loading coolers in the trunk of the car, as it can collect heat. Once at the picnic site, keep food in coolers until serving time (out of direct sun) and avoid opening the lids often.
Have clean utensils and platters available. Cook meat, poultry, and seafood to the right temperatures - use a food thermometer to be sure. Keep cooked meats hot at 140 ï¿½F or warmer until serving time - set them to the side of the grill rack to keep them hot.
When removing foods from the grill, place them on a clean platter.
Never use the same platter and utensils for cooked food that you used for raw meat, poultry, or seafood.
(Siddhi Jain can be contacted at [email protected])
What you eat and what you do not eat has a significant effect on your overall health. An unhealthy diet can increase the risk of diseases by manifolds. Healthy dietary modifications are important to boost immunity and control degenerative diseases.
Sandhya Pandey, Chief Clinical Nutritionist, Fortis Memorial Research Institute, Gurugram shares the following to ensure adequate nutrition:
Follow a rainbow diet - Make sure that you have 7-8 servings of brightly coloured fruit and vegetables. These are rich in phytochemicals (plant nutrients), a potent disease-fighting and immune-boosting nutrient. The more the different or variety of colors you include in your diet, the more it will benefit your health as different colours are rich in different phytochemicals. Vegetables and fruits are the best sources of antioxidants such as vitamin C, vitamin E, beta-carotene and selenium.
Flavourful immunity - Boosting spices and foods like garlic, ginger, turmeric not only add flavour, but also add a cancer-fighting punch of valuable nutrients. Other good choices include basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.
Pump up your protein intake - by having pulses, beans and legumes, lean meat, eggs, low fat milk and milk products.
Have healthy carbohydrates - from whole grains, cereals and millets like oats, barley, ragi etc which is loaded with fiber and essential nutrients rather than refined flour and sugar.
Focus on plant foods - Plants have less fat, more fiber, and more cancer-fighting nutrients. These 3 elements work together in best ways to support your immune system and it helps your body to fight cancer.
Increase fiber in diet - Evidence consistently suggests that eating plenty of fiber can reduce the risk of diabetes, heart disease and cancers. Increase fibre in diet by incorporating whole grains, pulses and legumes, fruits and vegetables.
Add probiotics like yogurt and fermented food in diet - This will boost your immunity and gut health.
Cut down on red and processed - meat, tinned, canned and preserved food which is loaded with sodium and preservatives. These are also low in fibre and high on calories, saturated fats and trans fats.
Cut down on saturated - fats and trans fats while increase the intake of w-3 fatty acid from fatty fish, flax seeds, almonds, walnuts etc.
Follow healthy cooking practices:
Do not cook oils on high heat.
Go easy on the barbecue.
Be careful what you put in the microwave.
When cooking vegetables, steam until just tender using a small amount of water.
Wash all fruits and vegetables
Reduce the intake of alcohol and quit smoking - Consuming alcohol increases the risk of cancers of the mouth, pharynx, larynx, oesophagus, breast and liver. The risk is even more for those who smoke. Alcohol has also been associated with colon and rectal cancers. To minimise the risk, men should take less than two standard drinks a day, whereas for women this limit should be one standard drink a day. (agency)