Between juggling work and leading family life, forties can often be a very busy period, which can mean that your diet takes second place.
However, Rob Hobson, registered nutritionist and consultant at Healthspan, stressed the importance of leading a healthy lifestyle even during this period.
From improper nutrition to “thoughtless” supplementation, the expert shared the five common mistakes that people often make.
Skipping meals
Hobson said: “Skipping meals is common in the forties but may be detrimental to health.
“In a study of 24,011 adults over 40, only having one meal daily was linked to a higher mortality risk.”
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Not having regular meals can trigger blood sugar imbalances, promote weight gain and impact your mood.
Furthermore, a lack of food could also mean that you aren’t getting adequate nutrients which can affect “many different aspects” of your health, according to the expert.
Not eating enough protein
Considered the building block of your muscles, protein is also essential for maintaining muscle mass, which naturally declines as you age.
Hobson said: “Not getting enough protein can lead to a loss of muscle mass, making it more difficult to perform everyday activities and increasing the risk of falls and fractures in the longer term.”
Most adults need around 0.75g of protein per kilo of body weight per day, according to the British Heart Foundation.
From eggs to poultry and nuts to dairy, there are many great sources of the key nutrient.
Not getting enough fibre
Hobson said: “Fibre is essential for maintaining digestive health, regulating blood sugar levels, and promoting satiety.
“Many people in their forties don’t get enough fibre, leading to constipation, weight gain, and an increased risk of chronic health conditions such as heart disease and diabetes.”
To boost your fibre intake, choose from foods like whole grains, fruits, vegetables, and pulses, like beans, lentils or chickpeas.
Relying on processed foods
Stress and time constraints can leave you reaching for easy-to-prepare or ready foods that are usually ultra-processed.
Hobson said: “While they may offer convenience, they are typically high in calories, unhealthy fats, sodium, and added sugars.
“These foods can contribute to weight gain, inflammation, and chronic health conditions, which are more of a health concern as you age.”
Therefore, it’s crucial to strive for a balanced, healthy diet packed with whole foods, fruits and vegetables.
Thoughtless supplementation
Hobson said: “People in their forties often look for a magic pill or quick fix to improve their health, commonly through supplementation.
“Choosing age-relevant supplements targeted to specific health complaints will be more effective than just taking handfuls of anything.”
The nutritionist recommended plant sterols for those concerned about their cholesterol and magnesium to tackle fatigue and anxiety.
“Healthspan Opti-Magnesium may also be a good option for people in their forties suffering from stress, as this nutrient is quickly depleted in response to stress,” Hobson added.
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