Sunday, May 27, 2012

Eating right at any age

COACH PACQUIAO

MOST of us think that as we age we are not aware and prepare of what to eat as we get older. The aging process is a slow one but is something that we don't have a hold of. We can never turn back the clock and be back to the times when we were a child, a teenager, an adult.

Therefore, in whatever age we are in, we must prepare and know what to do to keep ourselves healthy and free from diseases. Here are simple guidelines:

In your 20s

If you're in your 20s, you might think paying attention to things like vitamins and nutrients as something only your mom does, but the truth is, now is the perfect time to adopt some good habits. If you do something good, your body will thank you later. Balancing your social life, work and maybe even school is tough, so eating on the go is probably one of your main dietary defaults. Fast food and eating out normally don't go well with following an eating plan. Make your best effort to eat fresh foods whenever you can. Stock up on calcium now. Your body pretty much stops building up your bones at around age 30, so it's crucial to build up reserves while you still can. Aim to eat a lot of calcium rich foods sources like milk and cheese. Vitamin D helps your body absorb

calcium, so eat eggs and fish and other foods rich in vitamin D, and get a little bit of sun each day but not during peak hours. There is a

mineral too that should be on your list: Iron. Getting enough iron will help you feel energized and keep your mind and body sharp. Eat lean meats and dark green vegetables like Kale and broccoli, or look for iron-enriched whole-wheat pastas. Lastly, when you pick up a good multivitamin, look for one that you have to take only once daily. To be effective, some multivitamins have to be taken twice a day, which I know can be tough to remember sometimes.

In your 30s

If you're in your 30s, you've probably started to take a nutrition a bit more seriously. You've probably gotten to know the produce a section of the grocery store by now, but maybe you want to know a little more about maximizing your nutrition from foods. If you're a woman and you're thinking about getting pregnant, there are some specific things you want to be sure to get into your diet. Omega-3 fatty acids have great health benefits all the time, but they also are known to be essential to the development of a baby's eyes and brain. Salmon and some other fish, eggs, and flax oil are rich in omega-3.

If you have already kids or you take birth

control pills, your body could be deficient in key vitamins and minerals such as some B vitamins, vitamin A and magnesium. These deficiencies can lead to more severe PMS symptoms and a weakened immune system, among other things. Eat more carrots, potatoes and peas for B6. Get vitamin A from squash and sweet potatoes, and get magnesium from whole-wheat bread or brown rice and vegetables like spinach.

Folate is another important vitamin to get plenty of during years in which you may be considering getting pregnant. Folate is a B vitamin that you can find in asparagus, green peas and fortified cereals. Having the right amount of folate in your body can help prevent birth defects. Be sure to take it before you start trying to conceive. Ask your doctor for specific recommendations. Even if you're not planning on pregnancy, folate plays crucial role in producing new cells and helping keep them strong, so it's good for everyone.

In your 40s

As you get older, your metabolism does slow down a bit. We all hate to hear this, but you can make adjustment just by being smarter with your food choices. Minimized fast-food trips and processed foods because they can wreck havoc on your system and rapidly add empty calories to your diet.

One of the best friends to have in your 40s is fiber. First off, it's been shown to help balance your estrogen levels, which can alleviate some symptoms of perimenopause. It has also proven effective at lowering your risk of heart disease and lowering your cholesterol, and helping keep your blood glucose levels balanced. Bottom line, fiber is good for you. Quality sources of fiber include kidney beans, split peas, lentils.

While you can no longer build your bones up, you can help fight a decline in their density by getting the proper amount of calcium. Also, remember to keep your sodium intake down and soda and alcohol consumption to a minimum. These three things don't do you bones any favor. Boost your immune system by getting plenty of foods, rich in vitamin E, such as spinach, almonds. Also try wheat germ, which is an excellent source of this powerful antioxidant. Vitamin E helps your cells fight against free radicals and help keep your skin and hair healthy.

In your 50s – plus

You may be noticing a trend here but guess what you should be getting plenty of in your 50s: calcium! Once you've reached menopause or are very close to it, your estrogen levels continue to drop, and this means you have less natural prevention against bone loss. Experts recommend upping your daily intake of calcium. It is crucial to help keep your bones as strong as possible, especially as you get older.

When you reach your 50s, your body doesn't absorb B12 as readily as it used to, so it is important to consider taking a supplement. B12 helps make DNA and keeps your nerve and blood cells in shape. It has also been shown to prevent plaque buildup that can lead to heart disease and stroke. Plus, when you're lacking in B12, you may feel sluggish. So stay energized by staying on top of this important vitamin.

So, as we age, we know already what to eat the right kind of food to protect us.

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