At 46 years old, Eva Longoria is truly the embodiment of health and wellness. As the years go by, the Desperate Housewives actress continues to prioritize her longevity. In fact, speaking to New Beauty, the Devious Maids producer shared two health habits that had changed in her 40s, and these two could be the key to why she’s aging so well.
Eva Longoria: Diet and Sleep Are Key To Healthy Aging
“I have to really pay attention to what I eat now. I enjoy life and I enjoy eating, but I have to pay attention to my eating and my sleeping—the two things are really related.
You won’t sleep well if you eat too late, and if you eat too late, you won’t sleep well.”– Eva Longoria, New Beauty
Longoria adds that if your heart rate stays up, then you’re not getting enough restorative sleep. Once she connected the dots on eating well and sleeping, she was like, ”Oh, okay, yes, I need to pay attention and be more aware.”
The role of diet in your 40s
Photo by Priscilla Du Preez on Unsplash
Your 40s come with many changes, and that includes changes to your body. One of the biggest changes is that your metabolism slows down, and your estrogen levels begin to dip, and these two factors make it easier to gain weight, and much harder to lose it.
Thankfully, there are a few dietary tweaks that you can make if you want to maintain your weight better in your 40s.
Healthy eating in your 40s
- Eating more calcium as a reduction in estrogen makes it harder for the body to absorb calcium. This then increases the risk of osteoporosis. Calcium-rich foods include dairy-based products as well as soybeans and dark, green, leafy vegetables.
- Eat a variety of fruits and vegetables
- Enjoy protein as it will help you maintain muscle mass. Chicken, fish, seafood, lentils as well as nuts and seeds are all great sources of protein.
- Avoid salt as a high sodium diet can worsen bloating, which is an already common symptom of menopause.
- Eating healthy fats as research has found that menopausal women who follow a diet rich in healthy fats, such as the Mediterranean diet, end up less likely to be overweight. Healthy fats can be found in olive oil, omega-3-rich fish like salmon, mackerel, sardines, trout, herring, avocados, nuts, and seeds. Funnily enough, these foods are also staples of the Mediterranean diet.
Are women in their 40s sleeping well?
As you enter your mid-30s, you begin to experience a decline in deep sleep, and it worsens as you get older, with studies showing that sleep difficulties increase in prevalence as women transition to menopause.
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In fact, the Sleep Foundation shared that 39 to 47 percent of perimenopausal women battle with sleep disorders.
Sleeping well in your 40s
The best way to sleep better is to focus on healthier habits that can ensure that you get enough quality rest. These habits include meditation/mindfulness, eating a healthy diet, exercising, and managing your stress levels. Additionally, you can also adopt a sleep routine that is sure to leave you restful.
Sleep routine for your 40s
Whether you have trouble falling asleep or staying asleep throughout the night, the groggy, fatigued feeling you get the next day is most unwelcome. Thankfully, one of our posts provides a great way for you to combat this frustratingly common event:
1. Have a set and consistent sleep routine
2. Relax beforehand. Try to spend the last few hours or even minutes of your day doing something you find relaxing. Try winding down with a hot shower, warm bath, or even by doing a few minutes of mindful meditation or stretching.
3. Don’t browse with your phone in bed.
4. Change into comfy clothes.
5. Get comfy in bed and try listening to something calming or instrumental.
6. Make sure it’s dark so that your brain can signal the fact that it’s time for sleep.
MAIN IMAGE: EvaLongoria/Instagram
Want to know more?
If there’s one healthy habit that you should adopt as you age, then it has to be choosing happiness. And while speaking to Oprah Winfrey, musical superstar Adele touched on celebrating self-happiness and finding the courage to put yourself first.
References
Baker FC, de Zambotti M, Colrain IM, Bei B. (2018). Sleep problems during the menopausal transition: prevalence, impact, and management challenges. Nat Sci Sleep. 10:73-95, https://doi.org/10.2147/NSS.S125807
Fiore, Valerio et al. (2019). ‘Mediterranean Diet and Metabolic Status in Post-menopausal Women Living in a Mediterranean Area’. 1 Jan. 53 – 60. 10.3233/NHA-190062
