Healthy Aging - NUTRITIONAL NEEDS OF WOMEN THROUGH ADULTHOOD

 

Healthy Aging NUTRITIONAL NEEDS OF WOMEN THROUGH ADULTHOOD

As teenagers, we could get by on a diet of pizza, chips, and fast food without much thought. As we move through college and beyond, nutrition becomes increasingly important.

Here are a few key actions and nutrients to ensure optimum health through your 20s, 30s, 40s, and beyond.

In Your 20s

Drink enough water.

When you’re rushing between school, work and social activities, it’s easy to forget to hydrate. Carry a large water bottle with you at all times and aim to drink at least two liters of water per day.

Pack smart snacks.

Adults age 20 to 39 consume 15.3 percent of their calories from fast food according to the Centers for Disease Control and Prevention (CDC). Instead of racking up empty calories, choose healthy meals you can throw together in a snap.

Nutrient essentials: calcium and folic acid.

You’re still building bone through your mid-20s. Keep them strong by getting at least 1,000 mg of calcium each day. Good sources include yogurt, fortified nondairy milk, firm tofu, and sardines.

Related Post : Why exercise important ?

IN YOUR 30S

WATCH CALORIES.

You can’t eat like a teenager and maintain your weight. In your 30s, metabolism starts to slow as women lose muscle mass. Swap refined carbs (white bread, pastries) and sugary beverages for whole grains, fresh produce, and water.

NUTRIENT ESSENTIALS: FOLIC ACID AND PROTEIN.

More women wait until their 30s to have their first baby, according to a CDC report. If you’re one of them, keep up the folic acid intake.

Muscle mass declines by about 5 percent each decade starting in your 30s. To preserve it, add strength training into your workouts and eat adequate amounts of protein, which helps mitigate muscle loss.

IN YOUR 40S

PROTECT YOUR HEART.

Cholesterol and blood pressure rise as you get closer to menopause. Protect your ticker with regular exercise and heart-healthy foods. Good choices include dark leafy greens, tomatoes and other fruits and vegetables. Drink alcohol in moderation (one drink per day for women) and cut out trans fat, found in processed and fried food.

NUTRIENT ESSENTIALS: VITAMIN D AND ANTIOXIDANTS.

Keep an eye on Vitamin D, which helps your body absorb calcium. It also keeps your immune system strong, your energy levels high and protects against breast and colon cancer. Vitamin D stores decline as women hit their 40s.

Antioxidants like Vitamins A, C, and E prevent or delay cell damage that contributes to aging. Good sources include red peppers, citrus fruits, berries, carrots, sweet potatoes, and nuts.

IN YOUR 50S

EAT MORE FIBER.

In women, heart disease risk increases after age 55 according to the National Heart, Lung and Blood Institute. Fiber helps lower cholesterol levels, which is good for heart health. Fiber also keeps you fuller longer, which helps keep weight in check.

NUTRIENT ESSENTIALS: OMEGA 3S AND B12.

Studies indicate 10 to 30 percent of people over age 50 have a reduced ability to absorb Vitamin B12 from food. Consider a B12 supplement.

Similarly, increase your intake of omega-3 fatty acids. Get your fill from fatty fish such as salmon, which is rich in Omega-3s EPA and DHA. Walnuts and ground flaxseed are high in ALA, an Omega-3 that may help lower cholesterol.

IN YOUR 60S AND BEYOND

KEEP MOVING.

An empty nest and fewer work demands leave you with more time to enjoy life. Learn a new language, take a dance class, go on more dates with your partner. Whatever you do, keep up a regular exercise routine and consult with your doctor before considering any vigorous cardio and strength training.

ARE YOU EATING ENOUGH?

Medications, slowed metabolism, a change in taste perception and other factors contribute to loss of appetite in our 60s and beyond. While focusing on good nutrition, experiment with a wider range of foods. Share meals with friends. Incorporate meal replacement drinks if needed.

NUTRIENT ESSENTIALS: ALL OF THE ABOVE, PLUS PROBIOTICS.

Our gut health changes as we age. Friendly bacteria decline and our small intestine doesn’t absorb nutrients as well. Add probiotics to stimulate friendly bacteria growth. Food sources include yogurt and fermented foods like sauerkraut and Kimchi.

Resource : Herbalife nutrition institute

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The Best Activities for Healthy Aging

 

The Best Activities for Healthy Aging

There are many benefits that are associated with living a healthy, active lifestyle. Reduced stress, improved body confidence and improved cardiovascular health are just a few.

Regular physical activity is important regardless of your current age and fitness level. It’s never too late to get started with a new exercise routine.

Dedication to living a healthy, active lifestyle as you age can help to counteract aging effects, such as muscle loss, decreased bone density and decreased joint mobility. Yet, many people believe that as we age, our need for activity diminishes. The truth is that as we get older, we need to focus more on staying active to maintain a good quality of life, perform daily tasks and maintain good overall health.

It can be difficult to understand what exercises are appropriate for your current age and level of fitness. Quite often, it’s not until after someone gets injured that they realize they were performing exercises that were too advanced. I believe that following a balanced and varied exercise routine that slowly progresses as your fitness level and strength improves is the best approach for people of all ages.

Understanding a few basic fitness terms can make a big difference in the way you approach your routine. Here are four modes of fitness that you should consider doing as part of your routine:

Low-impact exercise involves movements that place minimal direct force on the body. It is typically the best type of exercise for people who are just getting started with a fitness plan, or those who have taken time away from exercise. It is also often recommended for people who have physical limitations due to injury. Examples of low-impact exercises include walking, cycling, swimming and using a rowing or elliptical machine.

High-impact exercise is any activity that places a direct force on the muscles and joints of the body. It generally involves having two feet off the floor at one time. Jumping, hopping and running are all examples of high-impact exercise. Performing this type of exercise is essential for building strong muscles and bones. However, you should be cautious of doing too much too soon, especially if you are new to exercise or have a significant amount of weight to lose. High-impact activity places stress on joints, and you should slowly build up to including this type of exercise in your routine.

Low-intensity exercise refers to working out at a lower level of exertion. Intensity levels and exercise are closely related. When you are exercising at low intensity, you will feel as though you could carry on a conversation and stay within 60 to 70% of your max heart rate.

High-intensity exercise refers to pushing your body to work hard. Exercising at a high intensity has become increasingly popular in the fitness world. This type of training used to be reserved for athletes; however, there are many benefits associated with it, so lots of people incorporate high-intensity training into their weekly routine. High-intensity training sessions tend to be shorter in duration, making it a practical option for people who want to get results but have limited time available. It’s important for people to check with their health care provider to ensure that they are healthy enough to participate in high-intensity exercise.

Mixing up your exercise routine and combining several types of training into your routine may help you to avoid overuse injuries and get the healthy aging benefits you desire.

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