These are the more important age for women. This is the age to build your body to stay fit for growing age. You not only have to invest for you health but you should proper management will help in future.
Taking care in 30s
The 30 is a milestone decade for many women, who hit their stride during their 30s career, family, children, even sex. It’s also an era when metabolism starts to decline. Having turned 30 myself earlier this year, I admit that it’s time to rethink some things.
What the decade say
Around the age of 30, our metabolism begins to downshift. Thankfully, it drops only 1 to 2 percent each decade. A drop in metabolism can equate to a drop in lean muscle mass and an increase in body fat, which is why your favorite “feel-good” jeans may no longer fit as well as they used to.
Exercise is important: one study found that for women in their mid-20s to mid-40s, weight training helped decrease abdominal fat by 7 percent and decreased overall body-fat percentage by an additional 4 percent.
In addition, our capacity to build bone density also drops once our 30s are in full swing. According to the USDA, 90 percent of women over the age of 20 don’t consume enough calcium on a daily basis. If you’re not there already, get on the calcium bandwagon fast! in order to prevent osteoporosis and keep your blood pressure in check.
What to do
Boosting physical activity and weight-bearing exercise will help keep your metabolism going at full speed and maintain healthy bone density. Make sure to incorporate calcium-rich foods into your regimen: ideally, two or three servings a day of low-fat dairy, calcium-fortified orange juice, soy milk/products, almonds, sardines, or broccoli.
If you’re not able to get adequate levels of calcium from food, consider a supplement that has vitamin D in it; calcium citrate and calcium carbonate are absorbed best. Aim for 1,000 milligrams of calcium per day.
And as odd as it sounds, think about eating more more often, that is. Make time for a well-balanced, protein-rich snack or two between meals to keep your metabolism running strong and maximize your calorie-burning potential. Try eating an apple with natural peanut or almond butter, low-fat plain yogurt with a handful of granola, or an ounce of cheese with a few whole-grain crackers.
Keep an eye on portion sizes. The days of blowout meals and indulgent desserts aren’t necessarily over, but women in their 30s need to be a little more watchful of how frequently they’re occurring. Getting portion sizes down pat is key to managing weight gain while still eating for pleasure and enjoyment.
Finally, for many women, the 30s are prime child-bearing years. If you’re considering pregnancy, you’ll want to work in healthy sources of iron (lean red meats, oysters, prune juice, walnuts) and folic acid (whole grains, dark leafy greens) whenever you can to promote a healthy pregnancy.
Decade after 30
In 40s Cardiovascular-disease prevention should be on your radar, as it’s the top cause of death among women, according to the CDC. The initial signs and symptoms of menopause may be developing, and your body is experiencing a shift in hormones. Exercise is vital to keep lean muscle mass from disappearing. And those darn miniscule lines — i.e., wrinkle — start to appear.
What to do
Women in their 40s should eat plenty of heart-healthy sources of omega-3 fats, such as avocadoes, canola oil, walnuts, and flaxseeds. Unless you’re vegetarian, try to eat cold-water fatty fish, such as salmon, tuna, and halibut, two or three times a week. These types of fats also boost memory and cognitive function.
Drink plenty of water, and eat lots of colorful antioxidant-packed fruits and vegetables (berries, red grapes, cherries, broccoli, artichokes, prunes, tomatoes, bell peppers, sweet potatoes, and more) to retain your skin’s moisture, reduce signs of aging, lower cholesterol, and prevent disease.
Zero in on lean sources of protein. We don’t need massive quantities of protein, particularly as we age and our calorie needs decrease (between the ages of 40 and 50, our daily caloric needs drop by about 200 calories). But having small portions of protein throughout the day will help maintain muscle mass. Reach for a protein-rich snack or meal after a workout — low-fat cottage cheese and fruit, lentil soup or salad, a grilled chicken sandwich on multigrain bread, or a hard-boiled egg.
And if you’re a wine lover and are looking to kick those few pounds that have crept on somehow, you might want to think about pouring a little less or aiming to have just a few glasses on the weekends only. Calories rack up quickly, and alcohol calories in particular go straight to our middles. Trust me, I love wine, but I see it again and again with women I work with: Knocking out those extra glasses really makes an impact over time.
Taking care in 30s
The 30 is a milestone decade for many women, who hit their stride during their 30s career, family, children, even sex. It’s also an era when metabolism starts to decline. Having turned 30 myself earlier this year, I admit that it’s time to rethink some things.
What the decade say
Around the age of 30, our metabolism begins to downshift. Thankfully, it drops only 1 to 2 percent each decade. A drop in metabolism can equate to a drop in lean muscle mass and an increase in body fat, which is why your favorite “feel-good” jeans may no longer fit as well as they used to.
Exercise is important: one study found that for women in their mid-20s to mid-40s, weight training helped decrease abdominal fat by 7 percent and decreased overall body-fat percentage by an additional 4 percent.
In addition, our capacity to build bone density also drops once our 30s are in full swing. According to the USDA, 90 percent of women over the age of 20 don’t consume enough calcium on a daily basis. If you’re not there already, get on the calcium bandwagon fast! in order to prevent osteoporosis and keep your blood pressure in check.
What to do
Boosting physical activity and weight-bearing exercise will help keep your metabolism going at full speed and maintain healthy bone density. Make sure to incorporate calcium-rich foods into your regimen: ideally, two or three servings a day of low-fat dairy, calcium-fortified orange juice, soy milk/products, almonds, sardines, or broccoli.
If you’re not able to get adequate levels of calcium from food, consider a supplement that has vitamin D in it; calcium citrate and calcium carbonate are absorbed best. Aim for 1,000 milligrams of calcium per day.
And as odd as it sounds, think about eating more more often, that is. Make time for a well-balanced, protein-rich snack or two between meals to keep your metabolism running strong and maximize your calorie-burning potential. Try eating an apple with natural peanut or almond butter, low-fat plain yogurt with a handful of granola, or an ounce of cheese with a few whole-grain crackers.
Keep an eye on portion sizes. The days of blowout meals and indulgent desserts aren’t necessarily over, but women in their 30s need to be a little more watchful of how frequently they’re occurring. Getting portion sizes down pat is key to managing weight gain while still eating for pleasure and enjoyment.
Finally, for many women, the 30s are prime child-bearing years. If you’re considering pregnancy, you’ll want to work in healthy sources of iron (lean red meats, oysters, prune juice, walnuts) and folic acid (whole grains, dark leafy greens) whenever you can to promote a healthy pregnancy.
Decade after 30
In 40s Cardiovascular-disease prevention should be on your radar, as it’s the top cause of death among women, according to the CDC. The initial signs and symptoms of menopause may be developing, and your body is experiencing a shift in hormones. Exercise is vital to keep lean muscle mass from disappearing. And those darn miniscule lines — i.e., wrinkle — start to appear.
What to do
Women in their 40s should eat plenty of heart-healthy sources of omega-3 fats, such as avocadoes, canola oil, walnuts, and flaxseeds. Unless you’re vegetarian, try to eat cold-water fatty fish, such as salmon, tuna, and halibut, two or three times a week. These types of fats also boost memory and cognitive function.
Drink plenty of water, and eat lots of colorful antioxidant-packed fruits and vegetables (berries, red grapes, cherries, broccoli, artichokes, prunes, tomatoes, bell peppers, sweet potatoes, and more) to retain your skin’s moisture, reduce signs of aging, lower cholesterol, and prevent disease.
Zero in on lean sources of protein. We don’t need massive quantities of protein, particularly as we age and our calorie needs decrease (between the ages of 40 and 50, our daily caloric needs drop by about 200 calories). But having small portions of protein throughout the day will help maintain muscle mass. Reach for a protein-rich snack or meal after a workout — low-fat cottage cheese and fruit, lentil soup or salad, a grilled chicken sandwich on multigrain bread, or a hard-boiled egg.
And if you’re a wine lover and are looking to kick those few pounds that have crept on somehow, you might want to think about pouring a little less or aiming to have just a few glasses on the weekends only. Calories rack up quickly, and alcohol calories in particular go straight to our middles. Trust me, I love wine, but I see it again and again with women I work with: Knocking out those extra glasses really makes an impact over time.
No comments:
Post a Comment