Over time our bodies transform physiologically. These changes should not be thwarted; There are female body types that tend to slim down (few in reality) and others that tend to plump up,  and rightly so. That's right, your metabolism slows down, but all you need to do is just not overdo it one way or another. How? With a little more attention to your lifestyle, eating fewer calories and more nutrients and paying more attention to the quality of food. Fortunately, nature is wonderful and gives us foods that work like real natural drugs to stimulate vitality and combat the aging process.

This applies to all ages, but now more than ever it's time to make smarter, healthier choices at the table.

The less fat we use, especially of animal origin, the better. This also applies to extra virgin olive oil. It's a great condiment, probably the best, but that doesn't mean we should consume it generously everywhere. To limit the intake of calories (every gram of oil contains 9 calories), learn to measure the oil with a teaspoon. You only need a couple at lunch and a couple at dinner, preferably raw, to ensure your body gets the right amount of unsaturated fats that it needs. You can also use corn oil, sunflower oil and wheat germ oil. Avoid instead the various seed oils and margarines, and beware of hidden fats in packaged foods, which are always of very poor quality. In other words, always look over the label of the products you buy. Now more than ever!

Chocolate, monamour! We've all tried it, when we are a bit down in the dumps. What could be better than a little chocolate that is so comforting?! The latest studies give us a hand by accumulating data on its antioxidant properties, owed to the richness of the flavonoids. Chocolate stimulates endorphins, considered the hormones of happiness by experts. These substances help to reduce stress, slow aging and reduce sensitivity to pain. However, it is necessary that the chocolate be strictly dark, at least 70%, thus ensuring a very high percentage of cacao. Of course, also here you should use common sense. Don't eat a whole bar every night, but rather two or three squares once in a while, eaten slowly. 

Maybe someone has already advised you to drink more milk and eat more cheese to protect your bones. These are indeed very rich sources of calcium, which is essential to bone strength, however, more recent studies show that, from a dietary point of view, osteoporosis is not caused by a shortage of dairy products, but by an excess of animal protein in general. It is thus better to alternate dairy products with other sources of calcium, such as those found in vegetables or those found in fish, which are rich in good fats. Furthermore, do not forget that osteoporosis can also be prevented by moderate but steady physical activity. Let's move!

Get used to flavoring foods with less salt, less fat and more aromatic herbs and spices. Too much salt promotes hypertension, heart disease and fluid retention. For the same reason, avoid foods that are preserved in salt, smoked or dried, such as deli meats, sausages, pickled olives, bouillon cubes, etc. When buying salt, choose iodized salt, even better if coarse. Discover all the beneficial properties of herbs and spices. Pepper is rich in capsaicin, an anti-inflammatory. Curry contains mostly turmeric (a powerful antioxidant). In general, all the aromatic Mediterranean herbs and Indian spices, which are real phytonutrients with anti-inflammatory and anti-aging properties.