As you get up into your 40s and beyond, you will notice several things starting to happen to your body. Things such as gaining pounds around the waist even when you stick to a strict diet – and it seems like nothing you do will slim it down; the pounds are harder to come off – even when you are working out often and maintaining a basically healthy diet; your energy level isn’t what it used to be, as you crash more frequently. And these are just some of the things you see happening that can sink you into depression.

What you need to understand is that as women near their 40s, basal metabolic rate decreases, estrogen levels dip, and blood vessels decrease in elasticity. These factors make it harder to stave off belly fat, and also increase the risk of heart disease, cognitive decline, and osteoporosis, stated nutritionist Maggie Moon, author of The MIND Diet.

“The good news is that what we eat—something we all do each day—can make a big and lasting impact,” she shared.

So, here are a few changes you can make to your diet in your 40s that can help you stay fit for life.

 

ADD MORE LEAFY GREENS

Leafy green vegetables, in particular, are important to incorporate into your diet as you approach midlife. “Several studies have shown stronger resistance to cognitive decline with high veggie intake, with the best protection from leafy greens. One of my favourites is lacinato kale. Cut it into thin ribbons (called ‘chiffonade’) and massage it for at least five minutes with a good quality olive oil, and add it to a farro salad with diced plums and almonds,” Moon noted. Another easy way to get your greens is to toss a handful into a morning smoothie or fold them into scrambled eggs or your go-to omelet.

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