An age appropriate diet can help us maintain a sustained feeling of vitality throughout the years; while laying the foundation to enable us to meet the challenges that life will surely bring. Eating our way to effortless health and vitality looks a little like this…
In our teens and 20’s
This is the time to capitalize on our body’s natural good health; our bone density and metabolism are at their peak during this time, so treating our bodies with respect will pay dividends in the long run. To feed our bones, we should consume a diet rich in calcium; and bolster our muscles, with proteins found in eggs, nuts, tofu, fish and lean proteins. As iron deficiency is very common in many young women, supplementing with leafy green vegetables, dried fruit and red meat helps to redress the imbalance.
The 20’s is likely to see rise to indulgent alcohol consumption; but we should take care to limit our intake- alcohol is high in calories, dehydrating and it disturbs our sleep patterns.
During our teens and 20’s our cells regenerate at an enviable pace; but one would be wise not to take advantage. Balanced regular meals and limited alcohol consumption will keep energy levels and moods balanced.
30’s
Our thirties is when the natural decline of muscle mass and slowing of metabolism begin to make their presence known; but the best offense is a great defense, which can be found in lean protein sources such as eggs, fish, red meat, beans and legumes. As the 30’s is the reproductive age for most women, limiting alcohol consumption and consuming folate rich foods helps to preserve fertility; folate is found in abundance in leafy greens and fortified whole grains (not to be confused with whole wheat).
As we age, watching our weight becomes more of a challenge so swap out saturated fats for plant oils, reduce salt intake and increase fiber consumption. This is also the age where visible signs of aging begin to creep in, by consuming brightly colored vegetables and drinking green tea, we help our bodies banish those pesky free radicals- it often said that antioxidants are the best adult acne skincare product; so for those suffering from wrinkles and acne, be sure to consume as many antioxidants sources as possible!
40’s and Beyond
Estrogen levels in women being to dip in the 40’s, which encourages weight accumulation around our middles; but resistance training and balanced diet will help counteract these hormonal changes. During our 40’s and beyond the healthy habits we forge from our teens pay in dividends; but it is never too late to make healthy changes. Even as late as our 50’s changes in our diet can significantly impact the delay of age related diseases such as dementia and could even reduce our risk of certain cancers.
Our bodies are our temples, and treating them with the respect by eating a diet rich in whole grains, brightly colored produce and lean proteins will help stave off disease, hormone related weight gain and visible signs of aging!
Bianca Osbourne is a freelance health writer and natural foods chef; she writes voraciously about skincare for nutrition and super foods for health!
Photo Credit:
local produce by Wonderlane
