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Lifestyle Tips For Your 40's
Info From Mesa and Chandler, Arizona
In General After a Woman's 40th Year...
- The body starts to lose muscle mass
- The body decreases fat burning
- She experiences a decrease in bone density
- She experiences the Most disruption in sleeping patterns start
Diet/Nutrition
Increase protein intake (that does not mean meat), decrease carbohydrates (that does mean bread and pasta)
Berries for antioxidants – anthocyanadins, resveratrol – good for small blood vessels of the eyes and brain
Beta-Carotene – converted into Vitamin A, important for skin health, immune function, and bone health – apricots, broccoli, carrots, kale, papaya, peach, pumpkin, red peppers, spinach, tomatoes
Exercise (30minutes 5-7 days a week)
Continue weight bearing exercise, resistance training, moderate impact cardio (focus on getting heart rate into you optimal aerobic range)
Supplements
Bone builders –
- Boron -2.5mg-6mg daily
- Vitamin K – 1000mcg K1 daily
- Calcium and Vitamin D – 1200mg and 600IU, respectively
- Magnesium – 800mg daily