- Aging & Longevity
Best Tips to Maintain Your Health After the Twenties
The age of majority (beyond 20 years) is certainly the best age in your life. Where many individuals are approaching the end of university education and begin planning well for the future. Others begin to search for their partner and begin to form a family.
However, a phase after 20 years is associated with more future challenges. You need to maintain your physical, emotional and mental health to learn how to cope with different problems and get rid of various fears during this decade.
In this article, we offer you a variety of ways to help you maintain your health after the age of 20 and enjoy your life.
Tips to maintain your fitness.
1 - Longer and slower eating:
A study was published in the Journal of American Nutrition in 2011, conducted by researchers from New Zealand about 25,00 women. They had an eating pattern quickly and suffered from the increased weight mass index. When eating slowly for a week they had a 40% weight loss. It is also never recommended to eat in front of the television, computer, newspaper because you do not understand everything you eat. You should also add about 30 minutes a week to exercise to maintain your health.
2 - Pay attention to healthy foods:
Do not eat any outdoor foods if you want to maintain a healthy lifestyle. You should try to control the ingredients and the number of foods you eat well. You should pay attention to the recipe you are preparing, such as preparing a vegetable soup, a rice dish with chicken.
3 - Good planning:
You should be aware of a weekly health plan that you would like to address. In a study conducted in the journal Nutrition in 2002 that when you plan a food at the beginning of the week helps you resist the temptation of restaurants or fast food or sweets.
4 - Increase the number of small meals:
If you eat three healthy meals a day, you can plan to add two small snack meals a day. This means eating a small meal every three hours (be careful to be low calorie so as not to spoil your diet). In a Swedish study in 2010 involving more than 3,000 people, people who ate more than three meals a day had a lower body mass index and waist circumference.
So you can include a snack of vegetables, fruits and healthy fiber in your diet. Eating healthy snacks helps you maintain good metabolism and prevent hunger.
What you prefer?
5 - Reduce sugary drinks:
A study conducted at Tufts University in Boston in 2009 found that most individuals who drank sugary beverages such as soda were more likely to develop obesity, especially when consuming less fibre. Dr Margarita, a nutritionist, recommends that you can exchange them for fresh orange juice.
6 - Increased fiber intake:
Several studies have shown that fiber is one of the best elements to help lose excess weight. Jennifer Fiber, the founder of the Chicago Center for Nutrition, recalls that the fibers last for a while until they are digested. It also helps increase the speed of metabolism and gives a sense of satiety. So try to include at least 25 grams of fiber daily such as beans, whole grains, fruits, vegetables.
7 - Exercise and workout:
When you have a balanced diet you need to burn excess calories in your body. Many doctors have been advised to develop a weekly sports system away from electronic games to help increase bone density and muscle building.
Simply walking for 20 minutes helps you burn 240-300 calories. Walking also helps improve heart health and increase bone density.
8 - Sleep:
After eating and exercising you need to improve sleep to get adequate rest for the body. The average number of hours of sleep advised by doctors is 6-8 hours to improve the health of the immune system. Sleeping less than 6 hours is not recommended as it increases the risk of death.
Tips for healthy nutrition after twentieth.
If you are planning to get a new job, start a family life or make new friends, the first thing you should care about is your diet.
Individuals after the age of 20 are 30% more likely to eat junk food. Healthy foods such as grilled foods and frozen foods should be selected.
The healthy nutrients you need:
1 - Potassium:
Potassium helps to strengthen the muscles and health of the heart. Most women after the age of 20 receive a small amount of potassium. The US Department of Agriculture said that you can eat 2 cups of fruit such as apples, bananas, skimmed yoghurt, fresh strawberries and a glass of vegetables a day. These ingredients help to obtain the recommended amount of potassium.
2 - Omega-3 fatty acids:
Omega-3 fatty acids increase the level of serotonin, a chemical that increases the sense of happiness in the brain. Reports indicate that women after the age of 20 are more likely to be depressed. So it is recommended to eat salmon, tuna is the best sources to obtain omega-3 fatty acids, walnuts or flax seeds.
3 - Protein:
Protein is one of the most important nutrients the body needs. Recent studies suggest that the body after the age of 20 needs 60 - 70 grams of protein per day. You can get your share of protein by eating chicken without skin or lean meat, fish, eggs, beans and tofu.
Follow a healthy lifestyle after age 20.
Follow a healthy diet that helps reduce heart disease and various health problems such as diabetes. Also, maintain a healthy weight by reducing fast food and processed foods. It is also preferred to eat plenty of fruits and vegetables and whole grains, fat-free protein and dairy products without fat.
Quit smoking because it is associated with the emergence of many health problems on the body.
Work on ventilating the room well.
Always try to follow the correct mobile phone instructions and drive.
Get enough sleep to avoid various health problems.
1 - Preventing various health problems after age 20:
You should pay attention to bone mass and you can achieve this by practising weightlifting exercises, walking and strength exercise to reduce the incidence of osteoporosis. It is preferable to plan a different weekly sports program.
Protect the skin from sun damage to reduce the risk of skin cancer, vision problems and premature ageing of the skin. You can use a sunscreen with a protection factor of at least 15 to protect you from the sun.
Take care of personal hygiene and bathing daily. Wash your teeth twice a day and fight the infection by washing your hands regularly.
Talk to your doctor about your family's medical history to reduce the risk of serious diseases such as heart disease and cancer. Also, ask for advice on healthy lifestyle and habits that can affect your health.
2 - Health care routine after age 20.
Follow your health care and preventive care professional.
Perform a medical examination at least every 2 years to protect against diseases of stress, cancer. For women, clinical breast screening is preferred every 2 to 3 years. Men are also advised to perform regular examinations and perform a regular self-examination.
Check your cholesterol especially if you have a family history of increasing the proportion of dangerous fats in the blood.
Go to a dermatologist for early detection of skin cancer, acne treatment and eczema.
Periodic eye examination.
Calculate body mass index and try to get rid of excess weight or treat thinness.
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