Everyday stre ors can contribute
to cognitive decline over time
HOW TO EAT...
Dietitian Bronwen Greenfield says:
» This is when your metabolism starts to decline, so
focusing on portion control, increased protein, and high-fibre
and low-GI foods can make it easier to prevent any unwanted
weight gain.
» Eating a wide variety of fruit and vegetables to boost your
antioxidant intake can help protect against the development of
certain chronic diseases.
» Your risk of developing health conditions like heart disease
increases in your 40s. Chronic infammation is also associated
with development of chronic disease, so focusing on minimising
infammation levels through diet is really important at this age.
Reducing pro-infammatory foods, like refined carbohydrates and
foods high in added sugars, saturated and trans fats, and eating
more anti-infammatory foods such as oily fish, extra virgin olive oil,
avocado, nuts and seeds, pant-based foods, fermented foods and
turmeric can all contribute to reduced infammatory markers.can contribute to cognitive decline over
time, mainly due to high levels of the
stress hormones circulating in the
body. The good news is that if stress
is reduced, brain cells have the capacity
to regenerate. So start identifying daily
stressors in your life
and look at ways to
add more fun into
your day. Also consider
some form of daily
relaxation to give your
brain a chance to rest
and recuperate. Try
The Mindfulness
App, free from the
App Store and
Google Play.TARGET KILOs
Most women in mid-life will complain
about their weight – with the average
female weight gain per year being
500 grams. A drop in oestrogen
can cause weight to shift from
your hips to your abdomen and
you may need to work harder to keep
extra kilos at bay. Emotional eating can
also play a part. If any of these scenarios
sounds familiar, you may be an
emotional eater: eating in response to
feelings such as stress, boredom, or
anger – all common emotions around
this time of life. Talk to a therapist
if you are depressed, anxious or are
having problems that make you feel
out of control.Simple truth
Dr Amanda Sainsbury-Salis gave up on
fad diets a long time ago and turned her
focus to the simple concept of eating the
foods she likes but only when hungry,
stopping when satisfied and never
depriving herself. She lost weight and
has kept it off for many years. Check outSCREEN
QUEENS
SCREENING SAVES LIVES, SO
HAVE A FREE MAMMOGRAM
EVERY TWO YEARS IF
YOU’RE OVER 40. CALL
BREASTSCREEN AUSTRALIA
ON 13 20 50 FOR MORE
INFORMATION.amandasalis.com to find out more.
Drink more water. Your metabolism
slows down in your 40s so the health
benefits of staying hydrated become
even more important. Water prevents
dehydration but it also increases
blood circulation – two factors
that can help keep cognitive
decline and nerve damageat
bay. Aim for at least eight
glasses of water a day. Fill upon
water-rich fruits like citrus, berries,
tomatoes and watermelon, and veggies,
including cucumbers and leafy greens
for an added, nutrient-rich boost.Eyes have it. At around 40, presbyopia
can set in, when the eyes begin to lose
their ability to focus up close. You are
also more likely to suffer from digital
fatigue. Remember to blink often to
keep eyes well lubricated and take
regular breaks when you’re focusing
close-up for long periods. Use
lubricating eye drops, which may
help to reduce dryness and redness.
See your optometrist for regular eye
tests and specific exercises to
strengthen eye muscles. »be informed
Good Health
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