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Top 14 Superfoods You Should Eat Every Day to Sleep Better

Here are her lifestyle tips.

FACT CHECKED BY Christopher Roback
rest, sleeping, comfort and people concept - young woman stretching in bed at home bedroom
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FACT CHECKED BY Christopher Roback

Sleep is crucial to health—and certain foods can encourage restful sleep at night. “Food relates directly to serotonin, a key hormone that — along with vitamin B6, B12 and folic acid — helps promote healthy sleep,” dietitian Kristin Kirkpatrick, RD, tells the Cleveland Clinic. Here are 14 superfoods to eat every day for optimum sleep quality.


Pumpkin Seeds

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

Pumpkin seeds are rich in magnesium, which is good for sleep. “Magnesium activates the neurotransmitter GABA [gamma-aminobutyric acid], which helps calm the nervous system,” registered dietitian Samantha Cassetty tells AARP. “Magnesium is part of the mechanics that relax your brain and body so you can fall asleep at night.”

Tart Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Tart cherries are the perfect evening snack to encourage restful sleep. “Tart cherries have a high dietary melatonin concentration and have also been shown to exhibit anti-inflammatory characteristics that may be beneficial in improving sleep quality,” registered dietitian Kristine Dilley tells AARP.

Fatty Fish

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Fatty fish such as salmon, anchovies, and sardines are beneficial for sleep. “Research suggests omega 3 fatty acids from regularly consuming fish may boost your sleep quality, help you fall asleep more quickly and improve your daytime performance,” Michael J. Breus, PhD, says via Psychology Today.

Kiwi Fruit

fresh kiwi fruit as backgroundShutterstock

Kiwi fruits are known for their sleep-enhancing qualities. “There are a couple of characteristics of the fruit that may make it a strong sleep-promoting food: its high antioxidant levels and its high serotonin levels,” Dr. Breus says via Sleep Doctor. “The same antioxidant properties that provide so many other health benefits also may help to improve sleep.”

Rice

A bowl of cooked rice with a stew of soy meat and vegetables on a light gray background. vegan natural diet food. selective focus, horizontalShutterstock

Fiber-rich rice could help with sleep quality. “In a study published in the Journal of Clinical Sleep Medicine, eating a higher-fiber diet was associated with less nighttime awakenings and more restorative slow-wave sleep,” Dilley says.

Nuts

mixed nuts in white ceramic bowlShutterstock

“Almonds are another winner as they contain magnesium which promotes both sleep and muscle relaxation,” says The Sleep Charity UK. “They have the added benefit of supplying proteins which help maintain a stable blood sugar level while sleeping and switch the body from alert adrenaline cycle to rest-and-digest mode.”

RELATED: What Happens to Your Body When You Stop Eating on the Go

Bananas

Fresh bananas on wooden backgroundShutterstock

“Bananas are an excellent source of magnesium and potassium, which help relax overstressed muscles and make them an ideal go-to snack before bed,” says The Sleep Charity UK. They also contain all-important tryptophan to stimulate production of those key brain calming hormones.”

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

Cottage cheese with fruit is a great light evening snack to promote good sleep. “Cottage cheese with fruit is another carbohydrate/protein combo that can boost serotonin,” Molly Kimball, RD, CSSD, tells Ochsner Health. “Additionally, cottage cheese contains a lot of casein - a slow-digesting protein that will keep you feeling fuller for longer. Added bonus: it helps prevent the natural breakdown of valuable muscle mass while you sleep.”

Complex Carbohydrates

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Opt for complex carbohydrates to encourage good sleep. “Embrace whole-grain bread, cereals, pasta, crackers, and brown rice,” says the Cleveland Clinic. “Avoid simple carbohydrates, including bread, pasta, and sweets such as cookies, cakes, pastries, and other sugary foods. These tend to reduce serotonin levels and do not promote sleep.”

RELATED: Top 8 Superfood Snacks You Should Eat Every Day to Lose Weight

Turkey

Roasted chicken with oranges ,rosemary and cranberries on a christmas table. Top view with copy space.Shutterstock

That post-Thanksgiving dinner slump is real! “Turkey is rich in the amino acid tryptophan, which your body uses to produce serotonin and melatonin,” Cassetty tells AARP. “Carbs help you absorb tryptophan, making the combo better than turkey (or carbs) alone.”

Warm Milk

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

There’s a reason warm milk at bedtime is so soothing. “Calcium is also known to aid restful sleep which is why a nice warm mug of milk is recommended before bed!” says the Cleveland Clinic. “It is effective in stress reduction and stabilization of nerve fibers, including those in the brain. If it’s a little nibble you’re hankering after, oatcakes with cheese is a great bedtime snack as it contains complex carbohydrates and protein to optimize tryptophan levels.”

RELATED: 20 Signs Your Body Is in Fat-Burning Mode

Fresh Herbs

bunch of garden fresh herbs on wooden board from aboveShutterstock

Fresh herbs can encourage restful sleep. “Fresh herbs can have a calming effect on your body,” says the Cleveland Clinic. “For example, sage and basil contain chemicals that reduce tension and promote sleep. Try making homemade pasta sauce with sage and basil.”

Caffeine-Free Tea

Cup with green tea on grey wooden backgroundShutterstock

Chamomile tea is a soothing drink at bedtime. “Certain teas can help promote good sleep,” says Kaiser Permanente. “Chamomile, for example, is an herb often used in tea and is known to help with sleep. One study found that chamomile can significantly improve sleep quality. You can find many chamomile tea options in your local grocery store. But whether you want chamomile, peppermint, or green tea, choose one without caffeine.”

RELATED: 10 Ways Denise Austin Stays Fit at 67

Avocados

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Try avocado toast for a light evening snack. “If you’d rather eat fruit with less sugar, avocados are a good choice,” says Kaiser Permanente. “They’re packed with vitamins and potassium, and they also have magnesium. This mineral helps your body with muscle relaxation, energy production, and more.” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

More For You

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FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Sleep is crucial to health—and certain foods can encourage restful sleep at night. “Food relates directly to serotonin, a key hormone that — along with vitamin B6, B12 and folic acid — helps promote healthy sleep,” dietitian Kristin Kirkpatrick, RD, tells the Cleveland Clinic. Here are 14 superfoods to eat every day for optimum sleep quality.


Pumpkin Seeds

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

Pumpkin seeds are rich in magnesium, which is good for sleep. “Magnesium activates the neurotransmitter GABA [gamma-aminobutyric acid], which helps calm the nervous system,” registered dietitian Samantha Cassetty tells AARP. “Magnesium is part of the mechanics that relax your brain and body so you can fall asleep at night.”

Tart Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Tart cherries are the perfect evening snack to encourage restful sleep. “Tart cherries have a high dietary melatonin concentration and have also been shown to exhibit anti-inflammatory characteristics that may be beneficial in improving sleep quality,” registered dietitian Kristine Dilley tells AARP.

Fatty Fish

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Fatty fish such as salmon, anchovies, and sardines are beneficial for sleep. “Research suggests omega 3 fatty acids from regularly consuming fish may boost your sleep quality, help you fall asleep more quickly and improve your daytime performance,” Michael J. Breus, PhD, says via Psychology Today.

Kiwi Fruit

fresh kiwi fruit as backgroundShutterstock

Kiwi fruits are known for their sleep-enhancing qualities. “There are a couple of characteristics of the fruit that may make it a strong sleep-promoting food: its high antioxidant levels and its high serotonin levels,” Dr. Breus says via Sleep Doctor. “The same antioxidant properties that provide so many other health benefits also may help to improve sleep.”

Rice

A bowl of cooked rice with a stew of soy meat and vegetables on a light gray background. vegan natural diet food. selective focus, horizontalShutterstock

Fiber-rich rice could help with sleep quality. “In a study published in the Journal of Clinical Sleep Medicine, eating a higher-fiber diet was associated with less nighttime awakenings and more restorative slow-wave sleep,” Dilley says.

Nuts

mixed nuts in white ceramic bowlShutterstock

“Almonds are another winner as they contain magnesium which promotes both sleep and muscle relaxation,” says The Sleep Charity UK. “They have the added benefit of supplying proteins which help maintain a stable blood sugar level while sleeping and switch the body from alert adrenaline cycle to rest-and-digest mode.”

RELATED: What Happens to Your Body When You Stop Eating on the Go

Bananas

Fresh bananas on wooden backgroundShutterstock

“Bananas are an excellent source of magnesium and potassium, which help relax overstressed muscles and make them an ideal go-to snack before bed,” says The Sleep Charity UK. They also contain all-important tryptophan to stimulate production of those key brain calming hormones.”

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

Cottage cheese with fruit is a great light evening snack to promote good sleep. “Cottage cheese with fruit is another carbohydrate/protein combo that can boost serotonin,” Molly Kimball, RD, CSSD, tells Ochsner Health. “Additionally, cottage cheese contains a lot of casein - a slow-digesting protein that will keep you feeling fuller for longer. Added bonus: it helps prevent the natural breakdown of valuable muscle mass while you sleep.”

Complex Carbohydrates

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Opt for complex carbohydrates to encourage good sleep. “Embrace whole-grain bread, cereals, pasta, crackers, and brown rice,” says the Cleveland Clinic. “Avoid simple carbohydrates, including bread, pasta, and sweets such as cookies, cakes, pastries, and other sugary foods. These tend to reduce serotonin levels and do not promote sleep.”

RELATED: Top 8 Superfood Snacks You Should Eat Every Day to Lose Weight

Turkey

Roasted chicken with oranges ,rosemary and cranberries on a christmas table. Top view with copy space.Shutterstock

That post-Thanksgiving dinner slump is real! “Turkey is rich in the amino acid tryptophan, which your body uses to produce serotonin and melatonin,” Cassetty tells AARP. “Carbs help you absorb tryptophan, making the combo better than turkey (or carbs) alone.”

Warm Milk

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

There’s a reason warm milk at bedtime is so soothing. “Calcium is also known to aid restful sleep which is why a nice warm mug of milk is recommended before bed!” says the Cleveland Clinic. “It is effective in stress reduction and stabilization of nerve fibers, including those in the brain. If it’s a little nibble you’re hankering after, oatcakes with cheese is a great bedtime snack as it contains complex carbohydrates and protein to optimize tryptophan levels.”

RELATED: 20 Signs Your Body Is in Fat-Burning Mode

Fresh Herbs

bunch of garden fresh herbs on wooden board from aboveShutterstock

Fresh herbs can encourage restful sleep. “Fresh herbs can have a calming effect on your body,” says the Cleveland Clinic. “For example, sage and basil contain chemicals that reduce tension and promote sleep. Try making homemade pasta sauce with sage and basil.”

Caffeine-Free Tea

Cup with green tea on grey wooden backgroundShutterstock

Chamomile tea is a soothing drink at bedtime. “Certain teas can help promote good sleep,” says Kaiser Permanente. “Chamomile, for example, is an herb often used in tea and is known to help with sleep. One study found that chamomile can significantly improve sleep quality. You can find many chamomile tea options in your local grocery store. But whether you want chamomile, peppermint, or green tea, choose one without caffeine.”

RELATED: 10 Ways Denise Austin Stays Fit at 67

Avocados

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Try avocado toast for a light evening snack. “If you’d rather eat fruit with less sugar, avocados are a good choice,” says Kaiser Permanente. “They’re packed with vitamins and potassium, and they also have magnesium. This mineral helps your body with muscle relaxation, energy production, and more.” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You’ve heard that “you are what you eat,” but when it comes to weight loss, you are also how you sleep. Science has found a link between sleep and obesity, which means that cleaning up your sleep hygiene can help you achieve your weight loss goals. Celebrity fitness trainer and health and wellness expertJenna Willis maintains that there are a few bedtime rituals that can help prime your body for weight loss overnight.


Drink a Cup of Herbal Tea

Her first recommendation is to drink a cup of herbal tea. “Enjoying caffeine-free herbal tea, such as chamomile or peppermint, helps relax your body and aids in digestion, creating the perfect conditions for overnight fat burning,” the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, tells Body Network.

Studies Find That Tea Offers Lots of Other Health Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Science agrees with Willis and then some. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

Eat Your Last Meal Five Hours Before Bed

Next, make sure to go to bed on an empty stomach, says Willis. “Eating late can cause your digestive system to stay active while you sleep, leading to discomfort, indigestion, or acid reflux,” she explains.

It Will Give Your Body Time to Digest

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

There are other benefits to eating your last meal earlier. “Stopping food intake earlier allows your body to fully digest, promoting better rest, as your body is focused on rest rather than digestion!” she says.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

Avoid Late-Night Snacking

She also recommends avoiding the urge to snack at night. “Giving your body a break from food a few hours before bed allows your metabolism to focus on burning stored fat instead of digesting late-night snacks,” she says.

There Are Benefits of Time Restricted Eating

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Avoiding late night snacking and eating your last meal earlier in the day are part of intermittent fasting. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Set a Consistent Sleep Schedule

Next, be consistent with your sleep schedule. “Sticking to the same bedtime and wake-up time each day helps regulate your body’s internal clock, enhancing metabolism and promoting fat burning,” says Willis.

RELATED:I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Sleep Boasts So Many Benefits

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

There are so many benefits of sleep. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Turn Off Screens

Another great nighttime health habit? Turn off your screens. “Minimizing blue light exposure from devices before bed supports melatonin production, improving sleep quality and boosting overnight weight loss,” says Willis.

RELATED:3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

Follow Jenna Willis on Social Media

Jenna Willis is one social media. You can follow her on Instagram or Facebook or head over to her website for more information. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Modern woman working and picking blueberries on a organic farm - woman power business concept.
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FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

A good breakfast can make a big difference to how you feel for the whole day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” Here are eight breakfasts packed with superfoods to help with weight loss and start the day off on the best note.


Berries and Yogurt

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

A yogurt and fruit bowl with added seeds/grains/nuts is a great option for a healthy, delicious breakfast. “The fruit is not a token sprinkle, nor a decorative touch,” Monique Tello, MD, MPH, tells Harvard Health. “The fruit makes up the bulk of this meal. There’s fiber in the fruit and plant sugars in their natural form, not to mention healthy fat in the nuts and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied for longer. We won’t get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs).”

RELATED: 10 Fat-Blasting Habits That Keep Chalene Johnson in Top Form Ever at 55

Overnight Oats

Mixed,Berries,Overnight,Oats,With,Almond,Flakes,In,Glass,Jar,Shutterstock

Overnight oats are a convenient, healthy breakfast option. “Many breakfast foods can be prepped in advance or require very little preparation,” Furman says. “One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!”

Eggs or Egg Whites

Poached eggsShutterstock

Eggs are versatile, delicious, and packed with nutrients. “Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as ‘bad’) cholesterol levels,” registered dietitian Melinda Gong tells UC Davis Health. “Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”

Whole Grain Cereal

Whole grain cereal in a bow on a blue backgroundShutterstock

Try a whole grain cereal packed with fiber to start the day on the right foot. “A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitian Regina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving. Hot or cold, remember to pair your cereal with milk, Greek yogurt, fruit, nuts, or seeds for an additional boost of protein, vitamins, and other healthful ingredients.”

RELATED: I Lost 32 Pounds and Got Into the Best Shape of My Life With Walking and These Key Changes

Healthy Fats

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

Opt for a breakfast that contains healthy fats. “Healthy fats come from foods like avocados, olive oil, nuts, seeds, oily fish, and eggs,” Sammie Gill, RD, tells Zoe. “For breakfast, you might have:

– Toast with avocado, nut butter, hummus, egg, or tahini.

– Scrambled eggs and smoked salmon

– Greek yogurt with seeds and nuts

– Homemade granola with plenty of seeds and nuts

– Chia seed pudding with berries

– A cheese, tomato, and spinach omelet.”

Tofu

Organic,Raw,Soy,TofuShutterstock

Protein is important for weight loss, muscle growth, and satiety. “If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble,” Gong says. “You can also cut the tofu into slices and pan fry it to create a patty in place of meat.”

When To Eat?

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Remember, breakfast doesn’t necessarily have to be eaten first thing in the morning. “The great thing about breakfast is that its timing can be flexible,” Furman says. “Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.”

RELATED: Stop These 20 Habits and Watch the Pounds Melt Away

Avoid These Foods

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

So, what should you avoid for breakfast? “The main foods that I would recommend limiting in the morning are processed cereals or pastries, which contain a lot of added sugars and little nutritional value,” Furman says. “As well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Is your evening routine supporting your weight loss goals? While you are likely focusing on changing your daily habits if you are trying to lose weight, you might be overlooking some very important ones: Your nighttime habits. Los Angeles personal trainerJason Kozma, aka Mr. America, is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training and explains that your before-bedtime habits can influence the way you are burning fat overnight. “While there's no magic formula for overnight weight loss, here are some evening routines that can support your overall weight loss efforts,” Kozma says. Here are 15 evening routines you should incorporate into your life to lose more weight.


Meal Prep

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Plan tomorrow's meals today, encourages Kozma. “Prep healthy meals and snacks to avoid impulsive eating the next day,” he says. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Hydrate

The sleeping woman holding an alcohol shotShutterstock

If you want to lose more weight, drink more water. Nightly hydration is key, says Kozma. “Drink a glass of water before bed to stay hydrated and avoid late-night snacking,” he recommends. How much water should you aim to drink every day? While the exact amount will vary by gender, weight, activity level, and climate, the U.S. National Academies of Sciences, Engineering, and Medicine says that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Put Down Your Tablet

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Limiting screen time can also help you lose weight. “Reduce exposure to screens before bed to improve sleep quality, which is crucial for weight management,” Kozma says.

Avoid Late Night Eating

Web designer, man with pizza at laptop and night shift, overtime and deadline at digital marketing agency. Content research, reading and serious male at desk, working late at startup eating fast foodShutterstock

Mindful eating, especially around bedtime, is another healthy habit to encourage weight loss. “Avoid late-night eating by practicing mindfulness and recognizing true hunger cues,” says Kozma.

Relaxation Techniques

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Koza also recommends getting your zen on by incorporating relaxation techniques into your evening routine. “Engage in relaxation activities like deep breathing, meditation, or gentle yoga to reduce stress levels, which can impact weight,” he says. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality

Set a Sleep Schedule

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

Setting a sleep schedule will help ensure you get ample rest. “Aim for 8 hours of quality sleep each night to support weight loss and overall health,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Brush Your Teeth Early

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Train your brain to avoid eating after dinner by brushing your teeth early. “Brushing your teeth after dinner signals the end of eating for the day, reducing the temptation to snack,” explains Kozma.

RELATED: I Lost 60 Pounds in 16 Months with EMS Workouts and Ditching Nachos

Avoid Alcohol

Waiter pouring red wine in a glass.Shutterstock

While having a nightcap may seem tempting, especially to help you fall asleep, Kozma does not recommend it. “Alcohol is all empty calories and drinking at night prevents you from getting restful sleep,” he points out.

Eat a Light Dinner

Middle age caucasian sporty woman eating salad at home.Shutterstock

Don’t go overboard with dinner. While many people eat their biggest meal of the day at night, it’s not exactly idea for digestion. “Opt for a light dinner with lean protein, vegetables, and low carbs to promote satiety without excess calories,” says Kozma.

Skip Sweets

Hungry man opens the refrigerator at nightShutterstock

Also, you might want to avoid sugar and treats before bed. “Skip desserts and sugary snacks before bed to prevent spikes in blood sugar and unnecessary calorie consumption,” says Kozma.

Take an Evening Walk

Happy multicultural business couple walking together outdoors in an urban city street at night near a jewelry shopping store window.Shutterstock

Taking an evening walk is a great way to get your steps in and promote digestion. “Take a walk after dinner to aid digestion and boost metabolism,” says Kozma.

Create a Sleeping Sanctuary

Woman sleeping in a bed in a dark bedroomShutterstock

Preparing your environment and creating a sleeping sanctuary will help you get undisturbed sleep. “Make your bedroom conducive to sleep by keeping it cool, dark, and quiet,” Kozma recommends.

RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionists and Trainers

Journal

Man hand writes with a pen on a white sheet of paper, night dark backgroundShutterstock

The end of the day is a perfect time to journal. “Reflect on your day, jot down any challenges or successes, and set intentions for the next day,” Kozma suggests.

Avoid Caffeine

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

While coffee and other forms of caffeine aren’t bad for you, drinking them later in the day might impede on your sleep. “Avoid caffeine in the afternoon and evening to prevent sleep disturbances,” says Kozma.

Positive Affirmation

Side view portrait of a relaxed happy woman resting sitting on a couch in the night at homeShutterstock

Finally, take a little time by saying some positive affirmations. “End your day on a positive note by practicing gratitude and affirmations for your progress towards your weight loss goals,” suggests Kozma.

RELATED: 10 Side Effects of Rapid Weight Loss

Make Sure Your Lifestyle Is Healthy the Rest of the Day

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While these habits offer the building blocks to burn fat, don’t forget to focus on healthy living all day long. “These evening routines can complement a healthy lifestyle but won't replace the importance of regimented nutrition and regular exercise,” says Kozma.

💪🔥Body Booster: Drink a glass of water before bed to stay hydrated and avoid late-night snacking,

FACT CHECKED BY Alek Korab
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, my nutritional philosophy is rooted in eating a variety of unprocessed nutrient-dense whole foods. Why? They help clients improve their health, reduce inflammation and reach their ultimate potential. I teach my clients how to fill their plate up with superfoods on a daily basis in addition to building habits to make it a seamless part of their new healthy lifestyle. So which superfoods are considered beneficial for a woman's health, and what are the key reasons one should consider incorporating them into their diet? Read on to see them ranked from 10 to 1.


10. The No. 10 Superfood for Women is Kefir

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

Kefir is one of the world’s oldest fermented foods and is a staple in many cultural cuisines for centuries. Kefir is the richest sources of probiotics (yes, more than yogurt) and this fermented food has shown to improve digestive health by restoring the balance of healthy bacteria in the gut. Kefir is also rich in calcium and vitamin K2, which supports bone health and helps prevent osteoporosis, a common concern for women. Kefir can be store-bought, or even better made at home and is easy to incorporate daily due to its drinkable form.

Related: Influencer Sculpted Her Arms With These 4 Simple Tricks

9. The No. 9 Superfood for Women is Blueberries

Fresh,Blueberry,antioxidants,fruit,food,berries,berryShutterstock

Blueberries are the most nutrient dense berries with one of the highest antioxidant levels of all fruits. These antioxidants neutralize the free radicals that damage DNA, and cause inflammation and chronic disease which means they play an important role in longevity and overall health. Blueberries are also high in fiber, low in sugar and low in calories which make them a perfectly daily staple for most women to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as a snack alongside some nuts or seeds.

8. The No. 8 Superfood for Women is Grass-Fed Beef

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The eighth superfood for women is grass-fed beef. For any woman to look and feel her best, she needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my female clients and when they do start eating adequate amounts, coming from high-quality sources, they see their body transform, their blood sugar regulate and their cravings are greatly reduced. Grass-fed beef is a top protein source and nutrient powerhouse compared to conventionally raised beef. Grass-fed beef is also rich in omega-3 fatty acids, CLA, and vitamin E, which makes it a top superfood for women to eat.

7. The No. 7 Superfood for Women is Eggs, Including the Yolks

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Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason. They are a rich source of several essential nutrients for women such as choline, vitamin B12, vitamin D, iron and protein. I recommend eggs to my female clients on a daily basis for that reason but also due to their equal protein and fat content that supports satiety. Feeling full and energized is important for weight management, but especially weight loss. The protein and cholesterol in eggs also support healthy lean muscle tissue growth which is important for maintaining a lean, strong, and energized body. I have a fool-proof hard boiled egg recipe here that I make on a weekly basis so I always have a quick superfood dose of eggs daily.

6. The No. 6 Superfood for Women are Avocados

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Packed with fats (the good kind!), fiber and phytonutrients, avocados are one of the best foods to eat daily for optimal health with benefits such as lowering blood pressure, regulating digestion and lowering inflammation throughout the body. A recent study on women shows that women who ate one avocado per day for 8 weeks showed significant increase in elasticity and firmness in the skin. Skin is a huge component for women to feel their best and tighter firmer skin helps reduce the appearance of cellulite as well making it a good choice for women to feel more confident in those aesthetic areas.

Related: 2 Ways to Shed Inches Off Your Waist That "Most Personal Trainers Aren't Talking About"

5. The No. 5 Superfood for Women is Beets

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The fifth superfood for women is beets. Women are more prone to anemia or iron deficiency during menstruation, and the folate and iron found in beets help the body make more blood cells. Consuming beets can also help women regulate their cycles, boost fertility and have fewer cramps due to the increased bloodflow to the uterus. The tricky part about beets is the taste and preparation is not for everyone. I recommend adding steamed frozen beets to smoothies or adding pickled beets to salad or side dish to make beets part of a woman’s daily routine.

4. The No. 4 Superfood for Women are Leafy Greens

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The fourth superfood for women are leafy greens like kale, spinach, chard or collard greens. Leafy greens are packed with vitamins A, C, E and K and antioxidants that have benefits from preventing cancer, supporting the immune system to building stronger bones. I love recommending leafy greens for weight management clients due to their large volume and low calories, not to mention the fiber and hydration benefits that reduce appetite and overconsumption of unhealthy foods. Leafy greens are prefect for salads, smoothies, stir frys and are so easy to source and prep.

3. The No. 3 Superfood for Women is Bone Broth

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The third superfood for women is bone broth which packs a strong nutritional punch in one comforting cup. High in protein and minerals that support the immune system, bone broth is also rich in collagen which makes it different from vegetable broth. As the broth is made, bones and ligaments release compounds like collagen and glucosamine which help reduce inflammation and pain along with giving skin a youthful texture and reducing wrinkles. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

2. The No. 2 Superfood for Women are Flax Seeds

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The second superfood for women are flax seeds due to their phytoestrogens and lignans that help balance oestrogen in the body and help regulate the menstrual cycle, reduce PMS symptoms and menopausal symptoms which lead to better quality of life for many women. Flax seeds also have omega-3 fatty acids that support glowing skin and fast-growing hair. I recommend women add ground flax seeds to smoothies, and yogurt bowls or sprinkle on top of salads for a superfood boost.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

1. The No. 1 Superfood is Salmon

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The first superfood I recommend for women is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease and diabetes as well as support cognitive function. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a woman to feel her best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes!

11. Here's How These Superfoods Can Benefit You

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The best part about superfoods is that they are everywhere and you probably eat them already! A superfood is simply a food with high nutrient density. The opposite of a superfood is a highly processed food where nutrients are stripped and replaced by hyperpalatable additives that make it hard to put down once you get started eating. These nutrients could be antioxidants, vitamins, minerals, fiber, fatty acids, flavonoids etc. When we eat food, this food acts as information or instructions that in turn, tell our body how to grow, repair and maintain our bodies. The more nutrients a single food has, the more “super” it is and the more it supports health and optimal bodily functioning.

12. Here's How to Get Your "Best Body" Using Superfoods

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The “best body” for a woman is not about aesthetics, but a body that provides sufficient energy to meet the daily demands placed on it, has lean muscle mass and healthy body fat (not too much and not too little), and is not in a chronically stressed or diseased state. Placing emphasis on eating plenty of high-quality superfoods, instead of restricting or eating low-quality processed foods is important for a woman to feel her best. I work with dozens of women on a daily basis and I encourage them to eat a variety of superfoods that are also very easy to find at any grocery store. No fancy powders or expensive supplements can replace the power of whole foods from making a woman feel her best.

13. Avoid These Superfood Mistakes

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When it comes to adding superfoods into the diet, it’s hard to go wrong as long as you are choosing unprocessed foods as close to their original form as possible. For example: fresh ripe blueberries are not the same as blueberry-flavored yogurt. The more processed a food, the fewer nutrients present, so be sure to source and prepare the food to keep nutrients intact as best as you can. It's also important to eat these foods in the context of a balanced meal that includes a protein, a vegetable, a fat, and optional carbohydrate. Many nutrients are better absorbed with other vitamins and minerals present, that’s why combining foods can lead to more nutrient absorption.

14. Final Word From the Head of Nutrition

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Food quality is an undeniable factor for a woman to feel her best, but body composition changes like weight loss and building lean muscle cannot happen without eating the optimal macronutrient ratio and caloric amount for the individual. When my clients start adding more superfoods to their diet, they feel the overall benefits but no significant body changes will occur without consistently following the right plan for their unique body. There is no one-size-fits-all all approach, all women need something a little different to feel their best but incorporating more of the foods on this list is guaranteed to support overall health and wellness.

💪🔥Body Booster: Flax seeds aid in balancing estrogen levels in the body, regulating the menstrual cycle, and reducing symptoms of PMS and menopause. Additionally, they promote glowing skin and rapid hair growth. If you enjoyed this article, don’t miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best is a co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer, and Board Certified in Holistic Nutrition.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

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Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

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Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

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Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

Orange,,Red,And,Yellow,Cherry,Tomatoes.,Mix,Colorful,Tomatoes,InShutterstock

Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.