How to improve metabolism after 30 years

At the age of 30, irreversible changes occur in our body. To live as before, it already turns out: after 30, the first noticeable ageing skin, joints creak, the fat layer increases, the hangover after feasts becomes heavier ...



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Is it true that after 30 years it is violated? metabolism For natural reasons? Or do we “push” the body to fade? We reveal myths and facts about metabolism with nutritionist-nutritologist Natalia Nefedova.

Changes in the function of the digestive organs develop slowly and are purely individual in nature. The metabolic processes of the body slow down only after 40-50 years. And in 30-35 years, excess weight, bad skin and wrinkles are a consequence of malnutrition, diets, lack of sleep. Early aging It depends on what, how and when we eat, says Natalia.



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You can restart the metabolism and restore all processes. So justify yourself, saying, “everything like in 20, I will not” will not work. The situation is completely reversible if you follow several rules.

How to speed up metabolism after 30 years

1. Add physical activity
   Without movement, any diet, detox and other fashion tricks will not work. Regular practice of swimming, gymnastics, dancing, yoga increase metabolism by 20%. Even an ordinary twenty-minute walk in the fresh air is also suitable. The main thing is that activity should bring pleasure!
   
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2. Eat regularly
   To produce enzymes and hormones, our body constantly needs nutrients. Happening. metabolismWhen we're hungry. Therefore, timely meals are much more effective than diets. Breakfast It should be no later than 30 minutes after waking up. Exclude animal proteins (meat, cheese, fish, eggs). They accelerate the aging process and pollute the body, it is better to replace them with whole grain products, fruits, vegetables, nuts.
   
   
   
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   Lunch You can't miss it under any circumstances. It should be dense and saturated with proteins, fats, carbohydrates (vegetables and fruits, dairy products, legumes, nuts, eggs, tofu). From 13:00 to 15:30 is the most active phase of enzyme secretion. If you did not have lunch or just had a snack, then the body will “acidize”, in the evening wait for a decline in strength, craving for sweets.
   
   
   
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   Dinner. You should also not miss, at least light. The common rule of not eating after six is a myth. Do not eat after 18:00 those who go to bed at 21:00. And the rest it is advisable to just wait 3 hours before bedtime after eating.
   
   
   
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3. Get enough sleep
   A person needs to sleep at least 8 hours a day. Lack of sleep often develops into a desire to eat sweets: chocolate, cookies, cocoa, cakes. Sweet food gives a release of the pleasure hormone dopamine, gives us a feeling of warmth and comfort, soothes and relaxes. But as a result, we get extra pounds. Remember that a sleepless body goes into survival mode, as it experiences severe stress. This produces the fear hormone cortisol. Bad. sleep leads to deplorable consequences: reduced intelligence and memory, heart attack, stroke, diabetes, loss of libido, weight gain, depression and other ailments.
   
   
   
   
   
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4. Consume enough fluids
   Lack of moisture in the body greatly disrupts the work of all systems. There is dizziness, headaches, distraction. When you're thirsty, that's the first. signThis means that the body already lacks fluid. The desire to eat a dense meal with something sweet is the result of cellular thirst, and the brain perceives it as a craving for sweets.
   
   
   
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   It is known that you need to consume at least 2-3 liters of liquid per day. This amount includes water, freshly squeezed juice, and herbal tea, as well as juicy salads and soups. The main thing to remember is that 50% of this liquid should be clean. potable.
   
   There is a myth that you need to drink water only in between meals. In fact, a healthy person can drink before, during, and after meals. Here. drink down tea or coffee is impossible: they interfere with the absorption of iron, zinc and magnesium. You should wait at least 30 minutes.
   
   
   
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5. Recovering Vitamin D Deficiency
   Control the level of vitamin D. Signs of its deficiency are dental problems, muscle pain, feeling depressed, lack of mood and slow healing of wounds. Sunlight contributes to the production of this vitamin in the body. But since not everyone has the opportunity to spend time in sunny countries, it is necessary to compensate for the lack of food and supplements. A blood test and a visit to the doctor will help you determine the dosage of vitamin D.
   
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6. Stop counting calories
   Forget about calorie-counting diets. Still, it is impossible to correctly determine their number - after heat treatment, depending on the method of storage of the product, the humidity level of calories can change. You can eat 1,000 calories of cakes, and you can eat 2,500 calories of eggs, fish, avocados, cereals, oils and feel great. It is also important to remember psychological comfort. When you look at food and see only numbers, you lose all mood. And as a result, the body remains loose, work and hardenStrength goes away, hair dims, skin spoils.
   
   
   
   
   
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If you're interested in a question, How to Improve Metabolism After 30 years, you should listen to the opinion of modern experienced specialists and not go to extremes on your own. The main thing to remember is that each organism is unique: what heals some, while others cause only problems.

During the New Year holidays, you risk disrupting the work of metabolic processes. We advise you to read some rules to help your body survive the unbearable lightness of feasting. You will be surprised at how much delicious food you can eat and lose weight, if you adhere to simple rules. Be sure to tell your friends on social networks about this article!