The health and your weight

The health and your weight A healthy life through the centuries! Like a good friend, a good attitude towards fitness and nutrition does not abandon us as we age. Young right along with us, as the evolution of our life changes. This means that we must not give up the foods we love, or on the basis of the number of birthdays we have had. "Research suggests that half of the decline in function that it is assumed that aging is associated with Cree be linked to inactivity," said Elizabeth Ready, an exercise physiologist and associate dean of education and recreation University of Manitoba in Winnipeg . Therefore, healthy, active women can continue to implement physical activity difficult, even in old age. However, a degree of common sense is in order. What is necessary and in accordance with our 20 years, for example, may be too long in our anni'30 e'40, even in our extreme anni'50 completely crazy in just 60 years. Our nutritional needs change as age, says Rosie Schwartz, registered dietitian / nutritionist in Toronto. "What constitutes a healthy diet for a 25 - year women in their peak reproductive years will be different from that of 60 years of age with an increased risk of osteoporosis and heart disease." And women of all ages need to ensure that they are always quite women-friendly nutrients - calcium, folic acid, iron and zinc - are essential for the maintenance of a women's health throughout their lives. Read on to lea how to adjust the physical and nutritional goals keep looking good and a great sense for any age! Health conce: This is the time to establish a healthy lifestyle habits that help prevent heart disease, osteoporosis, diabetes and other diseases later in life, said: "Dr. Miriam Kaufman, a specialist in adolescent health at the Hospital for Sick Children in Toronto. Proper nutrition, exercise and sleep are the first steps in managing stress and anxiety. This is a time of life, even when the mental health may be at risk - major depression, bipolar disorder, schizophrenia and substance abuse disorders have their onset at this age. Kaufman recommends that even healthy young man to visit a family doctor once a year. Fitness Goals: Our bodies are in shape in our peak of 20 years, now is the time to expand the aerobic capacity and sample some new sports. Since you are less likely to have financial problems, children and a mortgage in your 20s, you may want to indulge in active holidays and sports equipment to invest in good quality. Suggested activities: team sports or individual activities, such as robust climbing and mountain biking, as well as high-impact activities such as jogging and aerobics, help build strong bones for the future. Nutritional objectives: No matter how strong you are, late nights and skipping meals can take its toll and the nutritional deficiencies with each of you, says Schwartz. Be sure to always be enough iron - 18 mg per day - far too little can lead to iron deficiency anemia, the most common nutritional deficiency in Canadian women. Moreover, health experts recommend that all women of childbearing age take 0.4 milligrams of folic acid (folate) daily for at least three months before conception to help reduce the chances of birth defects such as spina bifida. Studies have shown that folic acid may also help reduce the risk of heart disease and cervical cancer. Maintain a healthy weight also guarantees the ability to conceive, since it is too heavy or too thin interfere with ovulation. Health and weight has a big impact on their health later in life, helping to prevent diseases such as osteoporosis, diabetes and high blood pressure. Through centuries of living healthy in 30 years! Conce for health: After 35 years of age, the body begins to show the first stage of aging, says Helen Perrault, an exercise physiologist and president of the McGill University department of physical education in Montreal. He reached the peak bone mass is the strength and muscle mass and are beginning to decline. Loos muscle in sedentary people, it can be as much as half pounds a year. Loss of muscle mass makes the body bus fewer calories, which can slow down your metabolism as much as two percent per decade, said Perrault. This, combined with lack of exercise, age, and a busy work schedule, may have an unpleasant effect on weight. For women trying to juggle family and workaday demands, high levels of anxiety and stress are a conce in this decade. Fitness Goals: Motherhood and fitness can be uncomfortable partners, according to a 1999 study at the University of Minnesota in Minneapolis, which found that physical activity was reduced after 14 percent of women had children. With time at a premium, the exercise programs can be very difficult to follow, said Robin mechanics, a fitness coordinator at MacMab Congress Street in Hamilton. Mechanics recommends trying two formations 15 minutes instead of a workout in 30 minutes. "You keep your level of fitness, and that it will be easier to fit into your schedule," he says. Mechanics also recommends being flexible and what type of exercise to be pursued. For example, the stairs every chance you get and not with milk biceps curls / grocery bag waiting in line at the supermarket. Suggested activities: Try activities such as jogging, walking or cycling, which can be performed close to home and involve a minimum of programming. Bike, walk or skate on-line is doing local committees or visit friends in the neighborhood. It may be easier to try to practice as a family, biking or walking together, as the search for the elusive 30 minutes of private time. Goals of nutrition: the time-crunch years, said Schwartz, healthy foods and can fall on the street, as work schedules and deadlines kids'after from school by road. However, the time to eat properly can help to counteract the effects of stress. This means getting enough zinc and B vitamins to strengthen the immune system too challenged. Schwartz recommends choosing whole grain foods into a refined and incorporating a lot of legumes such as beans and chickpeas in their diet. And do not forget to nourish your bones with calcium-rich foods. Studies have shown that calcium may also help alleviate some symptoms of premenstrual syndrome, helps control blood pressure and protect against cancer of the colon. Women aged 19 to 50 should consume 1000 milligrams of calcium a day. If you have a calcium supplement to meet their needs, choose one with vitamin D and magnesium. These nutrients work in tandem with calcium to protect bone health. Vitamin D, for example, increases calcium absorption by as much as 30 to 80 percent. Read the next newsletter focuses on "Healthy Living Through the ages of 40 and 50 years." ===================== ====== =============== Free health conces in Toddler Years! ESTI / oc oc07.html Dining guide for your future! Take time to enjoy healthy foods and not half eaten hamburger. Your body will thank you after 09.181170 _183133, 00.html free health book online! Be aware of the breast! Breast cancer is the most common cancer among women. But self-control once a month, will help you recognize what is normal and what is not. 09.181170 _183107, 00.html fresh test for the disease nutrition! IMS / quizarchive Whether your on your joual, said the health of 20, 30, 40! 284480_289153-2, 00.html you need to know in his 20s! r20s.asp you need to know in their 30s! r30s.asp National Health and Nutrition Examination Survey (6 / 2002)! Susan Rutter instructor / nutritionist YOUbbies healthy "We are what we eat" e-mail: healthy.youbbies @ 3web.net