From the age of 35, eating habits must experience a redevelopment, in order to support a good state of health, prevent chronic diseases and support natural physiological changes such as the slowdown in metabolism, hormonal modification, etc. Because at this age, the vital organs begin to show signs of wear if the lifestyle is neglected. In this article, Yasmine Zerbo, dietician, gives some dietary advice to preserve her health from 35 years old. More and more young adults are suffering from illnesses that we used to see in the elderly.
When you cross the 35 -year -old mark, special attention should be paid to her diet to preserve her health, advises dietician Yasmine Zerbo. This is why, she recommends building balanced meals. Each main meal must contain varied vegetables (cooked or raw), rich in fiber, vitamins and antioxidants, a moderate portion of cereals or starchy foods or preferably local or local tubers (rice, Tô, sweet potato dough, yam, fonio, etc. and a source of good quality proteins (lean meat, eggs, bean, beans).
The dietician also invites you to limit processed products. “At this age, it is essential to reduce the consumption of industrial products rich in salt, sugar and additives such as broths, sugary drinks. It is better to cook yourself, with local, fresh and natural products,” she said.
It is also recommended to favor good fats, by opting for local vegetable oils of quality in moderate quantity such as sesame, peanut, or shea oil. Also, avoid frequent fries and reused oils and integrate undressed oilseeds such as cashews, squash seeds or dry toasted peanuts.
Yasmine Zerbo also urges to control salt and sugar. To do so, salt consumption should not exceed 5 grams per day. Sugar should remain occasional, especially added sugars (drinks, cookies, confectionery). Also, you have to drink enough water because hydration is essential, especially in hot climate. It is therefore advisable to drink 1.5 to 2 liters of water per day and avoid sweet juices and prefer flat water or unsweetened infusions. Sugar drinks increase the risk of diabetes and abdominal weight gain. It is therefore indicated to replace them with local infusions (Kinkéliba, Citronelle, Tamarin, Bissap, Baobab or sugar -free lemon water).
“Regular physical activity is essential to maintain weight, strengthen the heart and reduce stress. Walking, dancing, playing sports or dynamic domestic activities contributes to overall balance. You also have to manage stress and listen to your body, because chronic stress can affect food, promote compulsions, fat storage and digestive disorders. Satiety, to sleep enough and take care of her emotional balance, “adds the dietician.
Making a medical check -up at least once a year, also makes it possible to monitor blood sugar, cholesterol, blood pressure, weight and other parameters according to the general health. “After 35 years, each meal becomes an opportunity to protect yourself or to poison themselves slowly. Make the right choice: bet on simplicity, nature, and products from home for a healthy future,” concludes the dietician.
Armelle Ouédraogo
Lefaso.net
