If You’re 40+ And Always Tired You’re Likely Deficient In These 5 Nutrients
by The Candidly Team
Why is it that the instant we turn 40, our bodies just stop functioning? Our digestion gets sluggish. We’re tired ALL the time. We can’t seem to lose weight no matter how hard we try.
Apparently as we get older, health and weight management are more complicated than drinking water, getting sleep, and counting calories!
And no one knows that better than OBGYN and women’s health expert Dr. Mary Claire Haver, creator of The Pause Life and author of The Galveston Diet. She told us exactly why the calories in-calories out model doesn’t work for us over 40 gals, and what we should be tracking instead.
1. Why is it SO hard to NOT gain weight as we get older?
Our so-called “advances” in modern food production have actually helped create deficiencies linked to multiple inflammatory conditions, mood disorders, weight gain, and an overall decline in quality of life. Ultra-processed foods rich in chemicals, dyes, and sugar are disruptive to the microbiome, which creates an adverse chain reaction that ricochets through every system of the body.
Current research is finding that chronic systemic inflammation is a key player in not only weight gain in midlife, but also many chronic disease states.
When inflammation is present, even those with the most disciplined nutrition and fitness routines can struggle to maintain or lose weight. You can’t see it or feel it, but chronic inflammation is slowly damaging your body, especially in menopause.
Chronic inflammation increases as part of the aging process. As our cells lose their efficiency due to aging, inflammation naturally increases. Estrogen is protective against chronic inflammation – and when our levels start naturally declining in midlife during perimenopause, chronic inflammation increases again.
You may feel tired or run down, your sleep patterns may change, your moods may deteriorate quicker than usual, and you may notice you are gaining weight—especially belly fat—and be confused as to why these changes are happening, especially with no changes in your nutrition or exercise habits.
2. If we're trying to lose weight over 40, why does it feel like tracking calories just doesn't work anymore?
All calories are not created equal in terms of health.
It’s critical to distinguish between quantity and quality. Even meals with the same calorie count might have extremely varied nutritional qualities and have distinct health consequences. Furthermore, nutrient-dense meals like fresh fruits and vegetables have been related to a decreased mortality risk.
Aside from their impact on health outcomes, different nutrients have distinct effects on the mechanics that control your weight: metabolism, hormone levels, hunger, and appetite.
3. So what 5 things women should be tracking after 40 instead of calories?
Most women are deficient in these 5 nutrients in midlife and beyond:
Fiber: The western diet pattern typically has a low fiber intake–about 50% less of daily recommended amounts. Without the cleaning power of the dietary bulk moving through our digestive tract, we carry waste and debris internally that robs our vitality. A diet high in fiber (I recommend at least 25 grams per day) has been linked to a variety of health advantages. A high-fiber meal slows food digestion in the intestines, which may help reduce blood sugar levels from increasing too quickly. And fiber helps you feel fuller for longer, reducing overeating and hunger between meals.
Magnesium: Magnesium plays a role in over 600 bodily responses. It assists in the conversion of food into energy, and it’s also a component of muscle contraction and relaxation. Unfortunately, research shows that nearly half of people in the United States and Europe consume less magnesium than is advised daily, which is 320mg per day.
Vitamin D: Vitamin D serves a variety of purposes, and you should be getting around 600 IU or 15 micrograms (mcg) per day. The regulation of calcium and phosphorus intake and the facilitation of proper immune system function are perhaps the most important. Vitamin D is necessary for proper bone and tooth growth and development and enhanced resistance to some illnesses. You’re at danger of developing bone abnormalities like soft bones (osteomalacia) or brittle bones (osteoporosis) if your body doesn’t obtain enough vitamin D. It has also been shown to fight disease, reduce depression, and aid in weight loss in overweight individuals.
Omega 3’s: Omega-3 fatty acids play an important role in the construction of every cell wall you have. They also serve as an energy source and aid in the proper functioning of your heart, lungs, blood vessels, and immune system. According to several studies, societies that consume meals high in omega-3 fatty acids have reduced depression rates. And inflammation is reduced by eating a diet rich in omega-3 fatty acids.
Protein: Studies have shown that people who eat at least 1-1.5g of protein for every kg of lean body mass have less belly fat than people who eat less. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. Protein needs for a woman in midlife is about 75g/day for the average sized woman.
[Editor’s note: If you’re about to scream at us in the comments because you have no idea how to get more of these things in your diet, we already wrote that article. Go HERE.]
4. HOW do we even track these things to make sure we’re getting enough? Should we just take supplements and call it a day?
Tracking is the ONLY way that you can know where your deficiencies are. There are very few blood tests that can show these deficiencies.
My favorite tracking app is Cronometer.
As a Certified Culinary Medicine Specialist, I need to convey that it is essential to remember that supplements are not meant to take the place of real food. Supplements are essential to many people, but they cannot replace excellent nutrition gained through whole foods.
Supplements are necessary when there is a deficiency due to the modern diet, but they can’t match the nutrition that eating whole foods through meals built with lean protein, fruits, and vegetables.
Whole foods have three key advantages over supplements: more nutrients from dietary complexity, fiber that helps increase regularity, eliminate waste and stabilize blood sugar, and naturally occurring protective components like phytochemicals that help prevent cancer, heart disease, and diabetes.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
