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Nutrition for Energy: Simple Tips to Boost Your Metabolism After 40

kellievarlet

Updated: Oct 17, 2024


As we age, many of us notice changes in our metabolism, energy levels, and how our bodies respond to food. For women over 40, understanding how to fuel your body properly can make all the difference in boosting energy, maintaining a healthy weight, and feeling your best every day.

In this post, I’ll be sharing simple nutrition tips specifically tailored to help boost your metabolism, keep your energy levels high, and support your overall wellness after 40.



Why Nutrition Changes After 40

As we age, our bodies go through various changes, including hormonal shifts, muscle mass loss, and a slower metabolism. This can result in feeling tired more often, weight gain, or simply not feeling as energetic as you once did. But with a few adjustments to your nutrition, you can support your body’s natural processes and keep feeling energised and healthy.



Top Tips to Boost Your Metabolism

Here are some simple but effective strategies to keep your metabolism active and your energy levels high:


  1. Eat Enough Protein

    Protein plays a critical role in maintaining muscle mass, which naturally declines with age. Since muscle burns more calories at rest than fat, keeping your protein intake high helps to boost metabolism.

    • Aim to include protein in every meal, whether it’s from lean meats like chicken, fish, eggs, or plant-based sources like lentils, beans, or tofu.

  2. Don’t Skip Breakfast

    Starting your day with a nutritious breakfast helps to kickstart your metabolism and prevents energy crashes later in the day. Skipping breakfast can slow your metabolism and lead to overeating later on.

    • Choose balanced options like oats topped with nuts and berries, a smoothie with protein powder, or whole grain toast with avocado and eggs.

  3. Stay Hydrated

    Water is essential for metabolism and energy. Dehydration can slow down your metabolism and make you feel fatigued. Aim to drink at least 2 litres of water a day, and more if you’re active.

    • You can also include herbal teas and water-rich foods like cucumbers and watermelon in your diet.

      It’s a simple and clear image that encourages drinking water and staying hydrated.
  4. Increase Fibre Intake

    Fibre helps with digestion, keeps you feeling full, and supports stable blood sugar levels, all of which contribute to sustained energy and a healthy metabolism. Foods high in fibre include vegetables, fruits, whole grains, and legumes.

    • Aim for at least 25 grams of fibre daily. Some easy additions include chia seeds, leafy greens, and oats.

      eating whole foods and fibre-rich options. It’s visually appealing and highlights the heart-healthy aspect of good nutrition.
  5. Eat Small, Frequent Meals

    Rather than having three large meals a day, try eating smaller meals more frequently. This helps keep your blood sugar levels stable and prevents energy dips throughout the day.

    • Choose nutrient-dense snacks like a handful of nuts, yoghurt with fruit, or veggies with hummus to keep your energy up.

      This could be used to illustrate the idea of eating small, frequent meals throughout the day, making it easy for readers to visualise healthy snack ideas.
  6. Healthy Fats Are Your Friend

    Don’t shy away from healthy fats! They are essential for hormone production and energy. Incorporating healthy fats like avocados, nuts, seeds, and olive oil can help balance your metabolism and keep you feeling satisfied.

    • Add some avocado to your salad or enjoy a handful of almonds as a snack.

  7. Limit Processed Sugars and Refined Carbs

    Foods high in processed sugars and refined carbohydrates can cause blood sugar spikes and crashes, leading to energy dips and cravings. Opt for whole foods like fruits, vegetables, and whole grains instead.

    • Swap out sugary cereals for oats or replace refined white bread with whole grain options.

  8. Don’t Forget About Micronutrients

    Nutrients like B vitamins, magnesium, and iron are key players in energy production. Eating a variety of colourful vegetables, leafy greens, and lean proteins can ensure you’re getting the necessary vitamins and minerals to keep your energy up.

    • Consider adding spinach, salmon, and sweet potatoes into your weekly meal rotation for a micronutrient boost.


A Simple Day of Eating for Energy

Here’s a sample meal plan to give you an idea of how to put these tips into action:

  • Breakfast: Greek yoghurt with chia seeds, fresh berries, and a drizzle of honey.

  • Mid-morning snack: A handful of almonds and an apple.

  • Lunch: Grilled chicken salad with mixed greens, avocado, cucumber, and a lemon-olive oil dressing.

  • Afternoon snack: Veggies with hummus or a hard-boiled egg.

  • Dinner: Salmon with quinoa, roasted vegetables, and a side of spinach sautéed in olive oil.

  • Evening: Herbal tea (like dandelion root or ginger) and a small handful of walnuts.


Final Thoughts

Nutrition is one of the most powerful tools we have to fuel our bodies and keep our metabolism running smoothly, especially after 40. By focusing on whole, nutrient-dense foods, staying hydrated, and making small but effective changes, you can boost your energy and maintain a healthy metabolism for years to come.


Remember, it’s not about drastic changes—it’s about consistency and finding what works best for your body. Let’s fuel ourselves with foods that energise and empower us every day!


Ready to kickstart your wellness journey? Download my Restore Renew You - Sample 7 Day Meal Plan for simple, nutritious meals to fuel your body and feel your best! 🌿✨





Ready to make simple, energising changes to your diet? 


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