For Women Over 40

Lately, I was feeling lethargic and lack of energy to carry myself around. I exercise and do stretching daily without fail. What else I need to do? I was puzzled myself. I read and browse around and found out about the balanced diet and nutrition. It's impossible to take get some of that nutrition in daily diet. Especially when I am in the range of above 40 years old women who is still recovering from knee surgery. I am struggling to keep my body healthy these days.

Muscles Loss

My muscles have diminished a lot from that surgery and knowing my body who loves to accumulate fat than muscles, I definitely need to do something about this. 

Even a healthy adult can lose 8% of muscle every decade. I can imagine me? me? Gosh! I don't even want to calculate my losing percentage. No wonder!!!! I feel this way.

At age 40, women lose muscles mass twice as fast as men. Sadly, most of the loss occurs in core muscles which supports the abdomen. This is why the belly fat keeps on growing. I read if the women try to do a crash diet they will end up causes more muscle loss due to eating low calories and not using muscles. mmmmmm......what you want us to do????

Metabolism

I have been struggling with the metabolism for quite sometimes now. I read, after 40 the estrogen hormones level drop and cause the insulin to rise. Then the thyroid goes down which makes you always hungry and end up eating more and burning fewer calories. As for me, I rarely feel hungry. I can live without eating for one whole day. The only time I get hungrier like a 'hungry ghost' is during my premenstrual time. 

I tried to add in more vegetables in my daily diet. I avoid sugar and starchy food. I am still fat!

Lifestyle

I consider myself having a physically healthy lifestyle. I am an early morning bird who always chirping around or should I strike off that chirping around? hehehe I started my day with morning stretching and then morning walk for around 1 hour. I did some simple cardio for 30 minutes in the afternoon. It just lately the knee condition kind of not permitted me to do the cardio. So I change to just stretching to ensure I still have and maintain the flexibility.

Nutrition

The key nutrients for above 40s would be the B , D Vitamins and Calcium. 

7 signs to tell you are lack of nutritions

1. Unexplained fatigue - that's me!

2. Brittle and dry hair - that's me again!

3. Ridged or spoon-shaped nails - not me. I have a pretty nails

4. Mouth problems such as cracking or inflammation at the corners of the mouth. - I have that!

5. Diarrhea - not me! my morning pass perfectly! hahhahaha don't try to imagine.

6. Apathy or irritability - yes me!

7. Lack of appetite - I thought this is good? Yes! that's me.

You can do a blood test to check which nutrients you are lacking. I have skipped my annual medical check-up for more than 2 years now. We shall see, if those 'big shot' up there announce to lift up this Movement Control Orders next week. I will sign up for one then.