THE SECRET OF SMART AGEEING SMART LOOKS AFTER 40 YEARS
LOOSE WEIGHT
EAT SMART
EXERCISE & ENERGIZE
SNAPSHOTS
*EAT LIKE DIABETIC
*FIX YOUR LIPIDES
OUTSMARTING STRESS
SMART LIFE WITH POSITIVE & SPRITUAL ATTITUDE
Life Style Modifications at 40 + with focus on DR. sharda Jain , Dr Deepika Kohli
1. By Dr. DEEPIKA KOHLI / Dr. SHARDA JAIN / Dr. Jyoti Agarwal
Life Style Modifications
at
40 +
with focus on
2. THE SECRET OF SMART AGEEING
SMART LOOKS AFTER 40 YEARS
• LOOSE WEIGHT
• EAT SMART
• EXERCISE & ENERGIZE
• SNAPSHOTS
*EAT LIKE DIABETIC
*FIX YOUR LIPIDES
• OUTSMARTING STRESS
• SMART LIFE WITH POSITIVE & SPRITUAL ATTITUDE
3. Lose Weight
• Losing weight is mandatory
if you are overweight
• Signing up to FDA approved
program and losing WEIGHT
with natural measures is
mandatory step
in management of women at
40 who is OVERWIGHT/OBESE.
4. DIET CHANGES ****WOMEN SHOULD
MAKE AT THE AGE OF 40
• If you’re overweight you can minimize
menopausal symptoms and reduce the long-
term risks of declining hormones by losing
weight.
• Slimming down not only reduces the risks of
heart disease and breast cancer, both of
which go up after menopause
5. DIET AT 40 YEARS
• A diet designed specifically for you must take
into account your medical status,
• Your caloric requirements and
• Your specific nutrient needs.
• After you pass through your 20s and 30s… the
reasons for the decrease in calories… a more
sluggish metabolic response
6. CALORIE NEED AT 40
• Caloric needs decrease in Sedentary females at
age 40 require 1,800 calories, and
• Active 40-year-old women can have 2,200
calories.
• To lose weight at age 40, lower your calorie
intake by at least 500 calories a day from your
maintenance level, which will help you lose
about 1 kg each week.
7. LOOSE WEIGT
• Low calorie diet, High carb,
high proteins& high fiber
• Atkins diets,
• Dash diets and many other
meal plans help.
• 1800 calories/ day is
average approved range.
8. EAT LIKE A DIABETIC
• Vegetables
• Fruit
• Grains
• Meats
• Poultry
• Fiber
• Fish
9. MANAGE LIPID
Reducing fats intake
(trans, saturated ) &
cholesterol & take lipid
lowering agents to treat
dyslipidemia helps.
NCEP ( National
Cholesterol education
programme ) for self
education is advised.
14. Protein Requirement at 40
• As the patients becomes older , the amount of
protein required per kg of body weight is
increased
• 1.4gm/k body weight is optimum
• Too much protein never damages the health of
the elderly person
• Milk is an source of protein for this age group
16. EATING YOUR WHOLE GRAINS
Fibre is one big reason to eat
whole grains. Adults need
about 25 to 35 grams of fibre
daily, and whole grains
contain two types — soluble
and insoluble — which are
both beneficial to your health
WHOLE GRAINS CONTAIN A LOT OF FIBER
22. BONE HEALTH & CALCIUM
• Your calcium needs go up after age 50, from 1,000
milligrams per day to 1,200 mg.
• REMEMBER….“With less estrogen on board, your
bones don’t absorb calcium as well,
• If you're eating dairy, choose low-fat products.
These have roughly the same amount of calcium
as their full-fat counterparts, but with fewer
calories.
23. INCREASE VITAMIN D INTAKE
Keeping an eye on
vitamin D levels &
taking supplements,
proper exposure to
dusk & dawn
sunlight , traditional
diets rich & vitamin
D helps
24. EASE BLOATING
• Ease bloating
• "About 100% patients going through menopause
complain of bloating
• fluctuating hormones during perimenopause
may play a role.
• cutting the amount of salt and processed
carbohydrates in your diet, as they can make
you retain water.
• But don't skimp on whole grains, which are rich
in heart-healthy fiber, as well as fruits and
vegetables.
25. Ashwagandha AT 40 +
• The herb has a calming factor, which helps you manage
your mood.
• It has a positive effect on erratic mood swings and
moderate to severe insomnia or sleep problems.
• Ashwagandha helps with anxiety and depression.
• It can be used to manage thyroid conditions.
• It also balances the thyroid hormones, which are also
responsible for the body’s brain development and
digestive functions.
• The herb improves your body’s metabolism, too.
• This superfoods can also work on both men and women’s
wellness and libido and related sex problems.
• Thi herb promotes hormone balance after working on the
central nervous system
28. Effects of oxidative stress on your body
• Oxidative stress is associated with the symptoms
and infirmities of aging. One of its most visible
symptoms is dryness in the skin, causing lines
and wrinkles on the face and body.
35. 10 Simple Steps to help DE- STRESS
1. Prioritize
2. Organize your time
3. Do your best
4. Limit your commitments
5. Change your attitude
6. Create realistic expectations
7. Take a vacation
8. Exercise
9. Relaxation techniques
10. Social support
36. ADDRESS
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