You are what you eat

(and don’t eat!)

Let’s face it, some women make it look easier than others when it comes to staying youthful and fit over 40. Maybe they inherited stellar genes, or maybe it’s just tremendous self-discipline. But if you ask them, odds are most of these nicely aging women have one thing in common: diet. They eat mostly fruit and vegetables and generally eat, well, less. But to many women over 40 dealing with hormones and slowing metabolisms, it can seem like rocket science to know what (and what not) to eat. Most experts keep their advice simple: keep a low-calorie, plant-based diet, drink water, and remember it’s 80% diet and 20% exercise. What Michael Pollan said in his book, “In Defense of Food,” seems to ring true: “Eat food. Not too much. Mostly plants.”

It’s one thing to follow these guidelines to maintain weight, but losing pounds can be daunting while fighting hormone imbalance and sluggish metabolism. It may take some experimenting and fine tuning, but a balance can be found.

“As a woman over 40, I would say the key guidelines are moderation, keeping it clean, and tons of water,” says Nicole Calhoun, ERYT-200, PhD in Molecular Biology and owner of ELXR Yoga Lounge in Fayetteville. Calhoun recently used intermittent fasting, which limits the “eating window” to 8-10 hours per day, to shed 12 extra pounds. “When I struggle to get leaner or lose those last few pounds, I always pay more attention to what I eat and drink as opposed to working out more. It’s all about creating a calorie deficit when you’re trying to lose weight. Period,” she says.

Supplements Matter

With food quality these days not what it used to be, along with limiting calories for many women, it’s hard to get all the nutrients we need through food. Especially after 40, supplements play a big role in nutrition. Dr. Aunna Herbst, DO and Chief Medical Officer at SALT Health in Bentonville, recommends a few supplements for a generally healthy woman over 40: Vitamin D with K2 (D for absorption of calcium; K2 controls where that calcium ends up) and magnesium (improves sleep and heart health). She also recommends chaste berry and evening primrose oil for mild hormone imbalance. Another supplement we think of typically for sleep, melatonin, is important to include, says Jana McCullough Evensen, Pharm D., at Collier Compounding. She’s found that melatonin in small doses can be extremely powerful – it’s an antidepressant, decreases inflammation and may prevent breast cancer.

If it still sounds too simple to be true; just remember that health is the ultimate goal. Focusing on unrealistic weight and body shape can cause stress and frustration, derailing the best intentions.

Things do change after 40, but we can put up our best fight with these tools: water, water, water, clean, plant-based foods, a few supplements, and of course regular exercise.