Nutrifitmarbella consejos saludables
However, in college and beyond, nutrition becomes increasingly important.
Here are some key points (and nutritional tips) for taking care of yourself in your 20s, 30s, 40s, etc.
TO TWENTY
Drink enough water
With the hustle and bustle of college, work, and social life, it’s easy to forget to maintain good hydration. Always carry a large bottle of water with you and try to drink at least two liters a day.
Make smart snacks
According to the Centers for Disease Control and Prevention (CDC), about 15% 1 of the calories consumed by adults between the ages of 20 and 39 come from fast food. Instead of piling on empty calories, choose healthy meals that are quick to prepare.
Some essential nutrients: Calcium and folic acid. Bones continue to develop until around age 25. Keep them strong by taking at least 1000 mg of calcium a day 2. Examples of suitable sources include dairy, fortified plant-based drinks, firm tofu, and sardines.
AT THIRTY PEAK
Watch the calories
Watch the calories. Don’t pretend to eat like a teenager and keep the weight off. At 30, the metabolism begins to slow down
as women lose muscle mass. Replace refined carbohydrates (like white bread and pastries) and sugary drinks with whole grains, fresh produce, and water.
Some essential nutrients: Folic acid and proteins.
According to a CDC report, more and more women are waiting until their 30s to have their first child. If this is your case, keep your folic acid intake3.
Muscle mass decreases by about 5% for every decade after 30. To maintain it, add strength training to your exercise plan and eat adequate amounts of protein to reduce muscle loss4.
1. MMWR (2013) 62 (20), May 24.
2. IoM. Washington, DC: National Academy Press, 2010
3. Das et al., Ann. N.Y. Acad. Sci (2017) 1393: 21-33
4. Wilkinson, Piasecki & Atherton. Aging Research Reviews (2018) 47: 123-132
AT FORTY PEAK
Protects your heart
Over the years, your cholesterol and blood pressure may increase. Protect your heart by exercising regularly and eating heart-healthy foods. There are better alternatives like dark green leafy vegetables, tomatoes, and other fruits and vegetables. If you drink alcohol, do it in moderation (at most,
one drink a day in the case of women) and reduces the trans fats present in processed and fried foods.
Some essential nutrients: Vitamin D and antioxidants. It supervises vitamin D, which helps the body absorb calcium. It also contributes to the normal functioning of the immune system, maintains high vitality and protects against breast and colon cancer. Stores of vitamin D decrease as women approach their 40s.
Antioxidants like vitamins A, C, and E prevent or slow down cellular damage that contributes to aging. Examples of suitable sources: red peppers, citrus fruits, berries, carrots, sweet potatoes, and nuts.
AT FIFTY PEAK
Eat more fiber
According to the National Health, Lung and Blood Institute, the risk of coronary heart disease increases in women after 55 years.
Some Essential Nutrients: Studies on Omega-3 and B12 indicate that about 10-30% of people over 50 have a lower ability to absorb vitamin B12 from food. Consider taking a B12 supplement.
Increase your intake of Omega-3 fatty acids. You can find them in oily fish, like salmon, which is rich in Omega-3 EPA and DHA. Walnuts and ground flaxseed are rich in ALA.
A daily intake of 25 g of fiber is recommended.
FROM THE SIXTY
Keep moving
With an empty nest and fewer work demands, you have more time to enjoy life. Take advantage of this moment to learn a language, take dance classes, go out with your partner more, etc. Whatever you do, stick to exercise habits and consult your doctor before engaging in any high-intensity strength and aerobic training.
Do you eat enough? Medications, slowing down of metabolism, change in taste perception, and other factors can contribute to loss of appetite after age 60.
It is important to focus on proper nutrition and how to experiment with a greater variety of foods. How about sharing recipes with friends? If you need to, add meal replacement drinks.
Some essential nutrients: All the nutrients mentioned, plus probiotics Bowel function can be altered with age. Beneficial bacteria are reduced and our small intestines do not absorb nutrients as well as before.
Add probiotics to your diet to increase beneficial bacteria, for example with yogurts or fermented foods like sauerkraut or kimchi.
Try our 21 day challenges where we will help you change to healthier habits.