These could be the years of spinning. Our jobs and relationships deteriorate and with that comes the stress of mortgages and family obligations.
We’re not as young as we are and it’s hard to recover as quickly as we did. If to this point your mountain of food is a lighter shade of beige, the healthy vibrations and observation of sick parents may make you reach for a food rainbow.
While it can be tempting to put yourself on a diet restrictive of salads and exercise excessively, Teo warns that you still need a lot of energy at this age, “so carbs should be a third of your plate.”
These are also the parenting years, when folic acid, choline, iodine, vitamin D, protein and fiber become a must for moms. 9 out of 10 women have low blood levels of folate – which is needed to protect the fetus from neural tube defects.
“Most people understand that folic acid should be taken during pregnancy to reduce the risk of neural tube defects,” Wilson says. “However, it is rarely shown that, because the population’s intake is so low, supplements should be taken for about three months prior to conception to raise levels.”
The British Dietetic Association recommends taking a daily supplement containing 400 micrograms during the pre-conception period. You can get folic acid from foods such as dark green leafy vegetables, beans, peanuts, sunflower seeds, and whole grains.
She is also concerned about the level of iodine deficiency in women of childbearing age in the UK. Iodine is necessary to make the thyroid hormone that controls the density of nerve cells in the brain.
The World Health Organization describes iodine deficiency as “the single most important cause of preventable brain damage” worldwide. “Unfortunately, iodine deficiency is the norm, affecting 67 per cent of pregnant women in the UK,” says Wilson. You can find iodine in seaweed, fish, shellfish, dairy products, and eggs.
Once pregnant, vitamin D and high-quality protein are needed for tissue growth, as well as fiber for gut health, as many pregnant women will experience constipation.
For men, cutting back on excess beer in your 20s is essential for fertility, says Hobson. “If fertility is a goal, then you should avoid drinking and smoking, as this affects the health of your sperm. A heavy drinking session can wipe it out for months, as it reduces the hormones needed to make them.”
It takes more than 30 days for the sperm to reach maturity, so every time a man drinks in a 30-day period, he is exposing the developing sperm multiple times to alcohol.
Zinc is important for men, especially those trying to conceive, as it is used to produce male sex hormones. Try eating foods like eggs, nuts, seafood, seeds and whole grains. Vitamin C is also important for fertility, as it has been shown to help prevent sperm from clumping together, a cause of infertility. You should get all the vitamin C you need from your diet by eating plenty of fruits and vegetables.”
If stress is really rampant, try taking magnesium, as the body gets depleted quickly in times of prolonged stress. Low magnesium can also exacerbate anxiety, creating a vicious cycle.
Those looking to the future will put the nutrients now for healthy later life through a diet rich in the antioxidants polyphenols (which may provide protection against the development of cancers, cardiovascular disease, osteoporosis, and diabetes) and potassium (which is linked to a lower risk of high blood pressure and kidney stones). and osteoporosis), Omega-3 (for cardiovascular health) and Vitamin B5 (which has anti-aging properties, as it soothes, smoothes, and moisturizes the skin, reducing the appearance of fine lines and wrinkles). Who doesn’t want to look good in old age?
middle age (including menopause)
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