IN YOUR 40s, YOU SHOULD... HAVE HEALTHY SNACKS ON HAND
OUTSMARTING WEIGHT GAIN CAN KEEP YOUR MIND SHARP LATER IN LIFE. LIZ CONNOR HEARS TIPS FOR STAYING TRIM IN EVERY DECADE
IT’S common knowledge that obesity raises your risk of many serious health conditions – like diabetes, heart disease and certain cancers – but a new study has revealed that people who carry unhealthy excess body fat earlier in life, could be putting their brain at risk too.
Researchers from Columbia University studied data on more than 5,000 adults and found that people who are overweight may be more prone to dementia in later life.
The study revealed that those aged 20 to 49 who have a high body mass index are up to 2.5 times as likely to go on to develop dementia.
Dr Rosa Sancho, head of research at Alzheimer’s Research UK, said: “(The) study links a higher BMI in early adulthood with an increased risk of dementia later in life and underlines the importance of maintaining a healthy weight to help support a healthy brain.”
Just as your body changes over time, so too do the strategies that can help you to stay trim and healthy.
We asked health experts to give us decade-specific tips for fighting fat and keeping your BMI within a healthy weight range.
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the pub,” says Rob Hobson, head of nutrition for Healthspan (healthspan.co.uk).
He continues: “Alcohol is a diet hijacker and can lead to rapid weight gain.”
For instance, a standard pint of beer contains 239 calories, and a 175ml glass of wine contains 133, according to NHS figures.
“A simple solution is to water down drinks and look for sugar-free, non-alcohol alternatives,” Rob adds.
“I’d particularly recommend avoiding sugary mixers, as these can be loaded with hidden calories.”
A leading brand of tonic, for example, contains 10 times the calories of its slimline version.
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JUGGLING family life and more career responsibilities can cause stress for many people in their 40s, warns Rob. He says: “This is often a time when we’re more likely to turn to comfort or emotional eating, to deal with the pressures of big life changes.”
Rob’s solution is to keep healthy snacks in your kitchen, such as nuts, seeds, fruits and chopped vegetables, so you won’t be tempted by sugary cakes and biscuits – which are fine in moderation, but add little nutritional value to your diet.
Because we’re spending a lot more time at home at the moment, it can be easy to snack more than usual, so why not use your recouped commuting time to prep some homemade cupboard staples?
You could bake your own energy bars or whizz up some chickpeas, garlic, oil and lemon juice for a healthy hummus dip.
“Alongside a healthier diet, I’d recommend finding strategies to manage the stress and anxiety that leads to comfort eating,” says Rob. This could be taking time to exercise, getting enough restful sleep, cutting down on alcohol or trying wellbeing tools, like meditation and yoga.
ADOULA
and perinatal educator Sophie Messager, author of Why Postnatal Recovery Matters, says: “The best way to ensure a positive postpartum recovery experience is to plan for it. You may have heard of making a birth plan, you can do the same for your postpartum.
“The RECOVER acronym can be used to start designing your postnatal recovery plan.
“Rest: You need to recover from growing and birthing this baby. Use support from other adults, and take daytime naps, have early nights, listen to guided relaxations, or use any other sleep deprivation strategies that work for you.
“Eat: You need nutritious food. Fill your freezer in advance, ask friends and family to cook and deliver food.
“Chores: Who can look after your household? Family members, a cleaner, friends, a postnatal doula, a mother’s help?
“Optional: You’re in the driving seat. Everything is optional, and others’ opinions and advice about what is right for you or not isn’t your concern.
“Visitors: People who arrive and expect to be waited upon can leave you feeling exhausted. Can you discuss this with friends and family ahead of time?
“Emotional: Take it easy, this is a big change and the first few weeks can feel very chaotic. New parents need solid emotional support, Think ‘ mothering the mother’. Find someone to talk to who can listen unconditionally.
“Receive: You’re supposed to receive support, and be treated like a queen. You could request nurturing presents for yourself, like a postnatal massage, or a few hours of doula support. People could give you vouchers or donations towards things that make you feel supported, rather than presents for the baby. Investing in yourself, so you feel rested and strong enough to look after your baby, is a wise choice.”
In your 30s, it’s also a good idea to learn a few basic meal-planning strategies, or quick healthy meals that you know you love
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