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Your Health and Your Weight

Healthy Living Through The Ages!

Like a good friend, a good attitude towards fitness and
nutrition doesn't abandon us as we age. It matures
right along with us, evolving as our lives change.

That means we don't have to give up the activities or
the foods we love based on the number of birthdays
we've celebrated.

"Research suggests that half the drop in function
assumed to be linked to aging is now thought to be
related to inactivity," says Elizabeth Ready, an
exercise physiologist and associate dean of education
and recreation at the University of Manitoba in
Winnipeg. So healthy, active women can continue to
pursue challenging physical activity even into old
age. Still, a certain amount of common sense is in
order. What was demanding and fulfilling in our 20s, for example may be too time-consuming in our 30s and
40s, too extreme in our 50s and just downright foolish
in our 60s.

Our nutritional needs also evolve as we age, says Rosie
Schwartz, a registered dietician/nutritionist in
Toronto. "What is considered a healthy diet for a 25-
year-old woman in her peak reproductive years will be
different than that of a 60-year-old at increased risk
of osteoporosis and heart disease." And women of all
ages need to ensure that they're getting enough of the
female-friendly nutrients -- calcium, folate, iron and zinc -- that are essential for maintaining a woman's
health throughout her life.

Read on to discover how tweaking your fitness and
nutritional goals can keep you looking good and feeling
great at any age!

Health Concerns:

This is the time to establish healthy lifestyle habits
that will help prevent heart disease, osteoporosis,
diabetes and other diseases later in life, says "Dr.
Miriam Kaufman, a specialist in adolescent health at
the Hospital for Sick Children in Toronto. Proper
nutrition, exercise and sleep are also the first steps
in managing stress and anxiety.

This is a time of life, too, when mental health can be
at risk -- major depression, bipolar disorder,
schizophrenia and substance-abuse disorders have
their onset at this age. Kaufman recommends that even
the healthiest young person visit a family doctor once
a year.

Fitness Goals:

Our bodies are in peak form in our 20s, so now is the
time to expand aerobic capacity and sample some new
sports. Since you're less likely to have financial
constraints, children and a mortgage in your 20s, you
may want to indulge in active vacations and invest in
good-quality sports equipment.

Suggested Activities:

Team sports or rugged individual pursuits such as rock
climbing and mountain biking, as well as high-impact
activities such as jogging and aerobics, will help
build strong bones for the future.

Nutritional Goals:

No matter how energetic you are, late nights and
skipped meals can take their toll and nutritional
shortfalls each up with you, says Schwartz. Make sure
you're getting enough iron - 18 milligrams per day --
since too little can lead to iron deficiency anemia,
the most common nutritional deficiency in Canadian
women.

As well, health experts recommend that all women of
child-bearing age take 0.4 milligrams of folic acid
(folate) daily at least three months before conception
to help reduce the chances of birth defects such as
spina bifida. Studies have shown that folate may also
help reduce the risk of heart disease and cervical
cancer.

Maintaining a healthy weight also safeguards your
ability to conceive, since being too heavy or too thin
interferes with ovulation. And a health weight ha a
major impact on your health later in life, helping to
prevent diseases such as osteoporosis, diabetes and
high blood pressure.

Healthy Living Through The Ages in the 30s!

Health Concerns:

After the age of 35, your body begins to exhibit the
first stage of aging, says Helen Perrault, an exercise
physiologist and chair of McGill University physical
education department in Montreal. Bone mass has
reached it's peak, and endurance and muscle mass are
starting to decline. Muscle loos in sedentary
individuals can be as much as half a pound a year.
Loss of muscle mass causes the body to burn fewer
calories daily, which can slow down metabolism by as
much as two percent per decade, says Perrault. That,
combined with lack of exercise, child-bearing and a
busy


work schedule, can have a nasty effect on
weight. With women trying to juggle family and
workaday demands, high levels of anxiety and stress
are also a concern during this decade.

Fitness Goals:

Motherhood and fitness can be uneasy partners,
according to a 1999 study at the University of
Minnesota in Minneapolis which found that physical
activity dropped 14 percent after women had children.
With time at a premium, traditional exercise programs
may be too difficult to follow, says Robin Mech, a
fitness co-ordinator at the MacMab Street YWCA in
Hamilton. Mech recommends trying two 15-minute
workouts instead of one 30-minute workout. "You'll
keep your fitness level up, and it'll be easier to fit
them into your schedule," she says. Mech also
recommends being flexible and what kind of exercise you
pursue. For example, take the stairs every chance you
get and do bicep curls with the milk/grocery bag while
waiting in line at the grocery store.

Suggested Activities:

Try activities such as jogging, walking or cycling,
which can be performed close to home and involve a
minimum of scheduling. Bicycle, walk or in-line skate
when you're doing local errands or visiting friends in
the neighborhood. It may be easier to try to exercise
as a family, cycling or hiking together, than to
search for those elusive 30 minutes of private time.

Nutrition Goals:

These are the time-crunch years, says Schwartz, and
healthy meals can fall by the wayside as work
deadlines and kids'after-school schedules get in the
way. However, taking the time to eat properly can
help counteract the effects of stress.

That means getting enough zinc and B vitamins to
bolster your over-challenged immune system. Schwartz
recommends choosing whole-grain foods over refined
one, and incorporating lots of legumes such as kidney
beans and chickpeas into your diet. And don't forget
to feed your bones with calcium-rich foods.

Studies have shown that calcium may also help ease
some of the symptoms of premenstrual syndrome, help
control blood pressure and protect against colon
cancer. Women age 19 to 50 should consume 1,000
milligrams of calcium per day. If you rely on a
supplement to meet your calcium needs, choose one with
Vitamin D and Magnesium. These nutrients work in
tandem with calcium to protect optimal bone health.
Vitamin D, for example, increases calcium absorption by
as much as 30 to 80 percent.

Read more in the next newsletter will be centered on
"Healthy Living Through the Ages for in your 40s and 50s."

=====================
FREEBIES
=====================

Health Concerns at The Adolescent Years!
http://cpmcnet.columbia.edu exts/guide oc oc07.html

Eat For Your Future!
Take time out to enjoy healthy food, and we don't
mean half-eaten burgers. Your body will thank you
for it later
http://www.ivillage.co.uk/health/agestage/yngadult/articles/0,12709,181170_183133,00.html

Free public health book online!
http://www.ahealthyme.com/article/bellhowell/102538415

Be Breast Aware!
Breast cancer isthe most common cancer among women.
But checking yourself out once a month will help you
recognize what's normal and what isn't.
http://www.ivillage.co.uk/health/agestage/yngadult/articles/0,12709,181170_183107,00.html

Cool Test Quiz from Nutrition to Illnesses!
http://www.ahealthyme.com opic/quizarchive

What Your Period Says About Your Health at 20, 30, 40!
http://magazines.ivillage.com/redbook/dh/health/articles/0,12840,284480_289153-2,00.html

What You Need To Know In Your 20s!
http://www.healthnet.com/healthy_woman/attention_women/20s/07_your20s.asp

What You Need To Know In Your 30s!
http://www.healthnet.com/healthy_woman/attention_women/30s/08_your30s.asp

National Health and Nutrition Examination Survey (6/2002)!
http://www.cdc.gov/nchs/about/major/nhanes/databriefs/dietary.pdf

Susan Rutter
Instructor/Nutritionist
Healthy YOUbbies
"We Are What We EAT"
http://www.geocities.com/healthyoubbies/
email: healthy.youbbies@3web.net


About the Author

Susan Rutter is an Instructor/Nutritionist for on-line classes and is the author of this FREE Email Course. She has helped thousands of individuals make health choices in their lives.
Visit her site to find out how you can get this free course.
http://www.geocities.com/healthyoubbies/ or mailto:healthy.youbbies@3web.net

 

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Content Menu
  • 10 health fitness tips

  • 10 reasons why bodybuilders fail to grow

  • 10 tips how to get in shape without sweating

  • 12 tips to keep your mood alive

  • 15 muscle building rules for skinny guys and gals part 1

  • 15 muscle building rules for skinny guys and gals part 2

  • 16 tips to looking feeling great

  • 17 muscle building facts ive discovered

  • 195 000 die annually from hospital mistakes

  • 1 minute mental vacation

  • 2004 prediction the next fitness trend

  • 2 exercises to avoid

  • 2 ways to start burning fat quickly

  • 3 biggest benefits of strength training

  • 3 steps to build more muscle and lose more fat

  • 4 critical factors to achieving your dreambody

  • 4 greatest myth of women orgasm

  • 4 keys to weight loss

  • 5 fitness myths that are responsible for thousands of fitness failures

  • 5 steps permanent weight loss program

  • 5 ways to make protein benefit you

  • 6 advantages of free weights over exercise machines

  • 6 advantages of free weights vs machines

  • 7 must know facts to build your strength training routine

  • 7 reasons low carb diets are wrong

  • 7 reasons to add cardio training to your workout

  • 7 simple steps to beginning bodybuilding part 1 of 2

  • 7 surefire strategies for fat loss

  • 7 ways to improve your life in 7 days

  • 7 winter exercise tips for busy people

  • 8 ways to rev up your metabolism

  • achieving your goals

  • acne program step 9 protein and 0ther food to eat

  • acne wrinkles at my age

  • acupuncture weight loss with 5 step plan

  • addressing some of the risks associated with a high protein diet

  • affirmations for health

  • alternatively endo

  • american bodybuilding doing it the american way

  • anabolic hormones a two edged sword

  • andropause and dhea

  • andropause and erectile dysfunction

  • andropause and testosterone

  • antioxidants improve recovery from exercise and build a better body

  • anti aging skin care turning back the clock

  • any whey protein guide

  • approaches to knee pain relief

  • are there hormones in your whey protein

  • are your nutrition habbits robbing you from the body you desire

  • are you at risk of contracting diabetes

  • are you being troubled by sinusitis

  • are you eating the right carbohydrates

  • arthritis causes treatments and prevention

  • arthritis pain relief 101

  • art of remembering

  • aspartame killing us by degrees part ii

  • attaining healthy nutrition habits how you can do it

  • avoid commont fitness pitfalls

  • avoid these five common weight loss mistakes

  • a beginner workout routine to build muscle

  • a body to go bodybuilding fitness basics

  • a constipation remedy using potassium and prunes

  • a devastating diagnosis builds strength

  • a guide to pampering pedicures

  • a healthy diet for life

  • a nutritionists insight on arthritis

  • a tried and true successful body building routine

  • a very simple program anybody can follow to gain mass

  • balancing the light and dark

  • basic meditation techniques build a strong foundation

  • beach body abs

  • benefits of building muscle

  • benefits of chair yoga part 4

  • benefit of glutamine for bodybuilding

  • best finance guide

  • be a cancer survivor advice about successful treatment methods

  • bigger body muscle bars

  • bodybuilding diet mistakes to avoid at all costs

  • bodybuilding nutrition bulk up or lean down diets you do the math

  • bodybuilding on a budget it doesnt have to put your wallet in a wheelchair

  • bodybuilding routines boring heck no

  • bodybuilding sins that cause back pain and missed workouts

  • bodybuilding sins that cause back pain and missed workouts part 2

  • bodybuilding sins that cause back pain and missed workouts part 3

  • bodybuilding sins that cause back pain and missed workouts part 4

  • bodybuilding sins that cause back pain and missed workouts part 5

  • bodybuilding supplements facts

  • body building best muscle building supplement

  • body building equipment for the rest of us

  • body building mind games dont let your weight determine your mood

  • body building supplement

  • body fat calculation and health

  • body talk

  • breast enhancement the natural way to do it

  • bridging the gap the top 5 fitness secrets for housewives and athletes

  • building a better body one brick at a time

  • building a strength training routine for your child

  • building better bones the wise woman way

  • building muscle power through vitamins and minerals

  • build big biceps strong arms and solid triceps

  • build big muscles fast gain muscle mass guide

  • build big strong shoulder muscles for v shape upper body build big deltoids

  • build more muscle and lose more fat by discovering the power of training variables

  • build muscles and smash plateau for beginners

  • build muscle fast with these ten powerful tips part 1

  • build thick and wide back muscle to compliment powerful chest muscle

  • bunions and hallux limitus

  • burn fat not sugar

  • burn the fat feed the muscle lose body fat product review

  • but i dont want muscles part 1 what muscle is and how to build or avoid it

  • buying fitness equipment on ebay deals or duds

  • calcium magnesium biobalanced for maximal bone support

  • calming the storm in your relationship

  • can antioxidants help you build muscles free radicals destroy your muscles

  • can antioxidants help you build muscle free radicals destroy your muscles

  • carbohydrates in food good carbs and bad carbs

  • carbohydrates why size matters

  • careening radicals are bouncing around

  • cerebral palsy causes

  • chocolate bliss bodybuilding bodyshaping and fitness walking nutrition

  • cholesterol how it works in your body

  • choosing the right bodybuilding supplement

  • choosing the right protein for maximum muscle power

  • chronic pain relief an overview

  • cla weight loss wonder

  • cleansing your elimination organs to achieve good health

  • clockwork feedings building muscle fast with nutrient timing part 1

  • conquering goals the battle plan

  • continuous male orgasms

  • core principles the function of functional training

  • correct your acid alkaline balance by the water you drink

  • couple of easiest ways to start burning fat quickly

  • creatine supplementation for increased performance and building muscle

  • creatine the natural bulk muscle builder

  • cross training

  • crutches can be used to help assist people in regaining their mobility

  • cuboid syndrome

  • current dietary recommendations in strength training

  • cutting cholesterol naturally

  • daily checklist for building muscle and losing fat

  • daily motivation for successful weight loss

  • dealing with depression

  • depression from bodybuilding

  • depression mantra

  • determine your stage and plot your weight loss course

  • detox for beautiful skin

  • developing will power and self discipline

  • diabetes what you need to know about this hidden danger

  • dieting 101 for those who want to start but dont know where to begin

  • dieting while partying

  • diet and exercise evolution adaptation part ii examples and practical advice

  • diet and exercise evolution adaptation part i theory

  • diet information body for life

  • diet information detox diets

  • diet information the atkins diet

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  • does your weight loss plan include these 10 essential steps

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  • double diabetes placing your kids at even more risk

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  • do you have heart failure

  • do you think you are anorexic as others

  • do you want to be healthy then get to steppin

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  • fast weight loss programs the importance of low body fat levels

  • fighting age with dhea

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  • find the right new years resolution to get into your best shape ever

  • fitness fat loss tips for a vigorous lifestyle

  • fitness its for the whole person not just the body

  • fitness muscle building know how for hard gainers

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  • five reasons you should drink more water

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  • follow the path of most resistance

  • foods not the problem its the solution

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  • from fat to fit read one womans amazing weight loss story

  • gaining muscle mass

  • getting fit with a smooth treadmill

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  • getting strong for capoeira

  • getting your muscles full hard shredded

  • get a great workout at home even on a small budget

  • get back to basics

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  • glucosamine review and potential benefits

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  • good sleep habits a key to better health

  • greasing the path to success finding the confidence to step up to key moments

  • great summer workouts just add water

  • growing old gracefully

  • grow taller through stretching exercises

  • gym lore the history of bodybuilding

  • have your greatest orgasm ever

  • have you reached your full human potential

  • healing heartburn holistically

  • healthy eating tips for busy women

  • health and fitness for life

  • health is internal beauty

  • health matters are we headed for a protein crisis

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  • heart attack symptoms causes and treatment small lifestyle changes can help prevent heart attack

  • heart friendly foods

  • helping your child be healthy and fit

  • help to reduce belly fat

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  • herbal remedies for arthritis fibromyalgia muscular ache joint pains

  • herbal talk

  • heres my muscle building equation

  • heres the quickest way to build muscle and lose fat

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  • how to supercharge your energy levels through exercise

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  • how to use diet to reduce your stress

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  • muscle building tips dos and donts

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