Just a few years ago, the typical clients of London nutritionist James Collins were young athletes or fashion models. Now the client base of his clinic is beginning to gradually replenish with patients, whom the polite English call capacious midlifers. “We are talking about professionals in their field, educated people over forty. They work and travel a lot, but they also often get sick and feel exhausted,”says the nutritionist.
Patients come to James for help, but, of course, they ask questions first. You will find the top 15 of them (with answers) below. It turned out that the problem, as always, lies in the same capacious word - lifestyle.
How does my body change with age?
You need to go in for sports at any age, because exercise helps us burn excess calories, which would otherwise be absorbed by the body in the form of subcutaneous fat. However, this rule doubles as we get older. After thirty, for example, muscles begin to atrophy, and our aerobic capacity decreases - in other words, we need more oxygen to perform any physical activity. The organs become smaller (including the brain), and the muscle frame begins to weaken and grow decrepit as a result of a process known in medicine as sarcopenia. Basically, we are simply losing our vitality - which is why sometimes you feel pain in your joints when frolic with children on the street.
Regular exercise slows this process down as you simply compensate for the loss of muscle mass with new tissue build-up. By straining your body, you give it an impulse to develop new healthy cells. And if you add a balanced diet to playing sports, then the aging process will be almost imperceptible.
It is helpful to compare your body to a car: if you drive it every day, it will run smoothly and clearly. Leave it on for a few weeks - and damage will be inevitable.
Everyone inevitably gains weight with age. Is this the norm?
“Not from cutlets, but from years”, “stocks for the winter” - we have many expressions to speak softly and veiledly about age fullness. But all this is the ignorance of advertisers and would-be body positivists. In fact, we should never perceive excess fat as a good or normal.
Being overweight is dangerous. And, above all, because with age, the remains of fat are deposited not under the skin, but around the internal organs, which, in turn, increases the risks of coronary heart disease, diabetes and even sudden stroke. Any attempt to pass obesity as something normal indicates only a misconception of people about how our body should actually function. Sometimes I work with people over 70 and they feel in their 20s - just because being overweight does not prevent them from living. So your 40 or 50 is not the end.
How do I know if I really have excess fat?
Perhaps, in the past, to keep track of your weight, you just needed to weigh yourself once a week. Now this is not enough.
The fact is that with age, you have to stop trusting ordinary weights. Yes, you can go to the gym for a month or two and lose weight, but since muscles in general are heavier than fat, the arrow on the scale will still tend to the right.
Count not kilograms, but the percentage of body fat. At home, you can assess the scale of the necessary work on yourself by simply looking (with an open mind!) At the fat folds throughout the body. A more professional approach is to undergo a DEXA scan, which will show the amount of excess in your body and demonstrate how much this amount can be considered within the normal range.
Another way to calculate the so-called body mass index (BMI), which can be calculated using the formula: body weight (in kg) divided by height squared (in meters). If for a young person the final indicator should be in the range of 18-25 units, then for a middle-aged person it absolutely should be less than twenty.
I'm overweight. Do I need a diet?
Today, there are many trendy diets, but alas, they are all based on reducing calorie intake. The “consume less than you spend” rule only works in the short term. In fact, you start to get tired at work, 8 hours in the office begin to seem like legalized torture to you, and you don't have enough strength to walk to the hall in the evening. And why do you need it?
The correct, balanced approach is important. You need to consume as many calories as you can actually burn in a day.
Many people still misunderstand what it means to maintain an energy balance. They overeat. Here, again, the analogy with a car works well. When going on a long trip, you calculate the distance to the end point and only then estimate how much gasoline you will need. Also with food - calories are needed, but you should not overfill the tank.
Do I need breakfast?
Most of those in their forties must have grown up with the mantra “breakfast is the most important meal of the day,” but as it turns out, in recent years, nutritionists have significantly changed their view of morning meals. At the very least, those who advocate the benefits of short-term fasting argue that cutting the daily meals from three to two (that is, eliminating breakfast), the body will "starve" for at least 16 hours. During this time (half of which you sleep), the body will burn all the fat that was deposited in your body "in reserve".
I think fasting can be beneficial, but I still advise you to be careful about skipping breakfast. Being hungry in the morning is good. Overeating at night is a much more serious problem - especially for those who work in the office. We run out of the house with toast and a glass of coffee, starve all day, and then we return home and eat half the refrigerator. This is a real disaster.
Are carbohydrates evil?
Carbohydrates have really taken on a taboo reputation lately. The number of low-carb diets has increased exponentially over the past ten years, but in fact, in terms of diet planning, this is a big step backward. We need carbohydrates - first of all, so that our muscles work harmoniously, and our brain - without interruption.
Carbohydrates are one of the three essential macronutrients (along with fats and proteins), and our body constantly needs energy from them too. The danger, however, lies in the fact that our body converts carbohydrates into glucose so quickly that the risk of overconsumption increases significantly. In this case, the remnants of unused glucose will turn into unnecessary folds for you.
For middle-aged people, the situation is getting worse. Over the years, the metabolism becomes slower, therefore, glucose is absorbed worse. So after forty, carbohydrate intake, of course, should be reduced, but not completely eliminated. First, it is worth switching to low-glycemic foods - that is, those in which carbohydrates are most slowly absorbed by the body and processed into glucose (there are special tables on the Web). Second, limit your carbohydrate intake during dinner (unless you’re going to go to the gym after).
Can you eat fat?
If carbohydrates have recently become the nightmare of most nutritionists, then fat, you can say, is now experiencing some renaissance. Last year, for example, several authoritative organizations in the field of proper nutrition (National Obesity Forum and Public Health Collaboration) called on the developers of all kinds of diets to include fat in the diets of those who are losing weight. “Eating fat won't make you fat,” one report said.
Fats are really needed by the body, but here it is worth making a reservation. We are talking exclusively about polyunsaturated fatty acids (for example, the Omega group), which are found in avocados, olive oil, fish and grains. Such products help the brain not to age, keep the cardiovascular system in good shape, relieve inflammation, in a word, contribute to everything that is necessary for people of mature age.
At the same time, you should limit the consumption of animal fats (for example, those found in red meat and cheeses), as well as unsaturated fatty acids. In other words, no store bought baked goods. This can lead to high cholesterol levels and the formation of fatty plaques in the arteries. On the other hand, polyunsaturated fats only reduce this risk.
Should I monitor my protein intake?
If carbohydrates and fats provide us with energy for the whole day, then proteins help us recover from hard working hours and maintain balance. It is this macronutrient that is responsible for preventing our muscles from atrophying.
In my experience, adults don't pay much attention to proteins at all. And in their youth, I must say, no one explained their value to them. And yet, we need these macronutrients like air - precisely because of the very sarcopenia, which was discussed above. Over the years, muscles lose weight and tone, and this is why it is so important to do weightlifting even in adulthood: by exposing muscle cells to stress, you force them to work and prevent them from losing strength. And protein is more important here than ever.
It is best to add protein foods to each meal. If you enjoy breakfast with toast and jam, then eat at least a couple of tablespoons of Greek yogurt in addition. Fish, nuts, beans and meat are also required for consumption (turkey and chicken are better, beef should be eaten twice a week, and forget about pork).
Should you eliminate caffeine?
Good news! The coffee remains. In the morning you can easily enjoy a cup of your favorite drink, and it will only benefit you: cognitive processes are activated, the brain will work more efficiently, and the body, contrary to myths, will not be dehydrated.
The main thing is to keep track of two points. The first is time. Each person metabolizes caffeine differently, but still most of us should definitely not drink coffee before bed. The second is dosage. Always keep an eye on the type of coffee - especially if you take it out at the nearest coffee shop. One place can make a drink containing 90 mg of caffeine, and another will make you an espresso with all 180 mg. Remember, the daily allowance is 400 mg. Not more.
Should I eat five times a day?
Not! We have been living with this mantra for many decades and only now we understand that it does not suit everyone. Some studies today even prove that you need to eat seven, or even ten times a day. But who can handle this?
For those who eat twice a day, I would advise increasing the number of meals to three. The rest of the time, just eat right. Better - foods high in nitrates (eg celery, spinach, beets) and antioxidants (cherries, blueberries, onions). These elements slow down aging and improve blood pressure.
Jusing - for or against?
Indeed, eating several whole fruits or vegetables in a day is not always easy. Whether the juice is tasty and fast (see also: "Jusing: effective weight loss with fresh juices"). Meanwhile, the benefits of juicing are overstated today. The fact is that the juicer destroys the fibers of the fruit, which slow down the process of digesting food and give us a feeling of fullness. No fiber, no food satisfaction.
Should you start taking nutritional supplements?
Roughly speaking, the juices discussed above are actually a food supplement - a concentrate of vitamins that we do not always get in our regular meals, but which we vitally need. As for those over 40, they are most often lacking in fatty acids such as omega, iron and calcium. As a rule, people are in a hurry to replenish the balance, having bought themselves kilograms of different pills. But, as for me, it is better to first try to integrate these elements into your diet, and if something is missing, then take it additionally.
Plus, I have serious questions about the quality of all these supplements. Often, what is written on the label is not what you get as a result. Once, for example, we tested over 630 brands of different nutritional supplements. Only 15% passed the test.
Are chocolate bars taboo now?
A lot of sugar and unsaturated fats - yes, many people think that chocolate bars are the most delicious dessert in the world. Well, if you really find it difficult to give up your favorite sweets, then try to eat them before noon, or even better, two hours before your workout. But don't take this advice literally. One bar a day is too much.
On the other hand, try replacing them with an alternative. Take Greek yogurt with you as a snack - no fillers only. The role of jam may well be played by nuts or whole fruits.
What if I lost it?
Delicious dinner, good alcohol and pleasant company - no, nutritionists are not monsters at all and do not forbid you to deny yourself the pleasures of a gastronomic nature. Alcohol is not the enemy, but it is still worth remembering that, as we get older, we lose the ability to process everything we drink as easily and quickly as in our youth. The hangover now accompanies us after every party. And this is natural.
As a rule, after the "evening of prohibitions", the guilty begin to starve themselves for the next week, but this is not quite the right approach. The most gentle way out is to go to the gym. The body has accumulated a lot of extra calories - use them as fuel for vigorous exercise.
And how can I accommodate all these rules?
Do you still feel like eating and exercising is an endless challenge? Well that's okay too. The fact is that with older people the traditional "tricks" of nutritionists cease to be effective. For example, keeping a weight loss diary is completely pointless - writing down everything you eat and counting calories. Waste of time.
Instead, set aside 20 minutes on the weekend and analyze your eating behavior over the past week. Think about what you have done and where you have not been able to achieve the desired results. Such psychoanalysis will give you positive attitudes for seven days ahead, which will almost certainly be transformed into real actions in the near future.
5 Steps to Healthy Eating from James Collins
1. Set a goal. Do you want to run a marathon or just lose a couple of pounds? Be sure to indicate what you want. Connect friends, colleagues and family members - their support will help you achieve your goal.
2. Be proactive. And have fun with it. Invite a friend to a yoga class, or hire a personal trainer. Let fitness associate you with pleasant communication.
3. More protein. Our muscles weaken over the years, so make sure your diet is loaded with protein. It is he who will help renew cells and maintain muscle tissue in good shape.
4. Be aware of diversity. As we age, we develop fairly predictable eating behavior. Try to expand your diet to increase your micronutrient intake naturally.
5. Plan and analyze. Again, don't write down everything you ate during the day. Just plan your diet for the week and analyze all your mistakes over the past seven days.
Shopping list for those over 40: what to buy in supermarkets
Healthy fats (for the brain and for the heart): salmon, tuna, trout, mackerel, sardines, flaxseed oil, canola oil, walnuts, sunflower seeds.
Slow carbohydrates (for energy): Whole-grain pasta, basmati rice, quinoa, buckwheat, rye bread
Protein (for muscle tone): Eggs, Greek yogurt, skim milk, chicken, turkey, shrimp, cod, lentils, chickpeas, beans.
Herbs and spices (to control blood sugar and appetite): Garlic, coriander, turmeric, ginger, cinnamon
Fruits and vegetables (nitrates and antioxidants): kiwi, apple, blueberry, cherry, pomegranate, cranberry, blackberry, grape, spinach, beet, celery, lettuce, radish
Original article - Telegraph.co.uk
Photo: GettyImages
Related materials
- Anti-age facts that no one told you about
- Diet of Nigma Talib: what foods age the face
- Pregnancy after 40: you can't delay giving birth
- The cult of eternal youth: why we are afraid to grow old