It’s the healthy season of the Irish Times. In print and online, we will all provide encouragement and inspiration to help improve physical and mental health in 2022. Please refer to.
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There is something to be learned about our nutrition at any age. Eating habits may not be at the top of the list of priorities, especially in the 20s. This is when we feel unwavering and may seem easy to stay fit, and our body seems to endure much more than our later years, recovering quickly and starting. It may be 10 years to do. In reality, our body and mind may be working at their best performance, but we now have the opportunity to protect our health. The most important thing to learn about a diet in your twenties is when it’s time to form something concrete and valuable about how we exercise, what we eat, and how we eat. Customs.
“Many people in our twenties feel invincible,” says Catherine O Laughlin, a nutritionist who specializes in workplace wellness clinics. “There is no pain or pain in old age. This is the time when many people are graduating from college or starting their first job. This can reduce sleep and increase nights. It’s also the time when people are leaving their family homes and starting their own cooking. All of these factors can make poor dietary choices when lifestyle needs to be adjusted. “
When we navigate college, it’s easy to think of instant noodles, takeaways, and extra nights at home as harmless. We can escape by drinking more, eating more junk food, and perhaps less exercising. But these years and habits do affect how our bodies process these foods. Nutrition can easily be postponed, but developing good habits not only benefits us when we build our careers, but it also has a major impact on our health in later years. Give.
“Your diet should provide you with the nutrients you need for optimal health,” says O’Loughlin. “This is a loss for many, especially those in their twenties. Currently, some people have enough daily calories but suffer from malnutrition. The problem is the food they eat. That means they don’t get the nutrients they need for their health. Now that they’re in their twenties, they have to think about what they want to do in their old age. “
Building the foundations of our body in our twenties makes it much easier to build muscle and strong connective tissue. In fact, by the time we turn 25, our bodies are still building bones, so it’s an ideal time to focus on eating well to keep building strong bones. This is the decade in which we are probably the most active. Maintaining this energetic lifestyle as we grow older and ultimately reducing the likelihood of osteoporosis later in our lives requires the inclusion of a healthy vitamin and mineral diet. Means.
“It’s not about dieting for 6 or 8 weeks, it’s about creating healthy habits that last 10 to 10 years.”
“Osteoporosis is rare at age 20, but this is when bone density develops and peaks around 30,” O’Loughlin advises. “The higher the peak bone mass, the more likely it is to minimize osteoporosis in the future. There are many factors that affect bone health, but from a nutritional perspective, include foods that contain calcium. Good sources of information are dairy products, canned salmon (with bones), kale, tofu, etc.
“Your body needs vitamin D to absorb calcium, so you also need to pay attention to the intake of vitamin D. It’s very difficult to get enough in food. One of the vitamins and the best source is sunlight, but given that we live in Ireland, this is a vitamin that needs to be supplemented. “
An unhealthy diet can play an important role in raising certain risks that can lead to heart disease such as obesity, high blood pressure, high cholesterol, type 2 diabetes, and coronary artery disease.
“Again, there are many factors that affect a healthy heart,” says O’Loughlin. “From a nutritional perspective, your habitual diet, what you eat most of the time, is of utmost importance. Ideally, you’re aiming for a non-westernized diet. With or without meat, fish, and chicken. Regardless, we need to focus on whole grain foods, a wide variety of plants. “
The Mediterranean diet is known as one of the best heart-friendly diets because it is rich in nutrients, low in saturated fat and sodium, and rich in vegetables, whole grains, and fish.
The best food to eat in your twenties
“When deciding what is best to eat, you need to know what you are trying to achieve with your diet,” O’Loughlin advises. “In the twenties, the brain is still developing and aims to stimulate the body for reproduction and avoid chronic diseases such as diabetes, sarcopenia, osteoporosis and heart disease in later years.
“Making a nutritional habit in life is most beneficial to you. You need to aim for a balanced diet that contains the right proteins, carbohydrates, fats, vitamins and minerals. Limit processed foods and refined starches, meat, We need to focus on whole-grain foods, with or without fish and chicken, and a wide variety of plants. “
The inclusion of complex carbohydrates such as quinoa, sweet potatoes and brown rice is a great addition to our diet to help us maintain our natural energy for an active lifestyle in our twenties.
“Prevention is better than cure,” says O’Loughlin. “It’s not about dieting for 6 or 8 weeks, but about creating healthy habits that last 10 to 10 years. Lifestyle factors, especially nutrition and exercise, contribute to overall health and quality of life. It plays an important role, but it’s a cumulative effect. What you do in your twenties can determine your quality of life in later years. “
Top Tips for Nutrition and Health in Your Twenties
1 Create a strong nutritional base by building good habits to support bone, heart, and overall health.
2 Avoid super-processed foods that can lead to excessive calorie consumption.
3 Focus on calcium-rich foods, along with complex carbohydrates and proteins.
Four Build a fitness base in your twenties to promote strong bones and strength.
Five Be careful about your alcohol intake and be careful about using recreational drugs.
