{"id":89381,"date":"2019-03-08T10:00:29","date_gmt":"2019-03-08T02:00:29","guid":{"rendered":"https:\/\/www.pamper.my\/news\/?p=89381"},"modified":"2019-03-18T13:07:46","modified_gmt":"2019-03-18T05:07:46","slug":"international-womens-day-2019-womens-nutritional-needs-years","status":"publish","type":"post","link":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/international-womens-day-2019-womens-nutritional-needs-years\/","title":{"rendered":"International Women\u2019s Day 2019: Women\u2019s Nutritional Needs Through The Years"},"content":{"rendered":"

As teenagers, we could get by on a diet of pizza, chips and fast food without much thought. As we move through college and beyond, nutrition becomes increasingly important.<\/p>\n

Here are a few key actions and nutrients to ensure optimum health through your 20s, 30s, 40s and beyond.<\/p>\n

In your 20s<\/strong><\/h3>\n

1) Drink enough water.<\/strong>\u00a0When you\u2019re rushing between school, work and social activities, it\u2019s easy to forget to hydrate. Carry a large water bottle with you at all times and aim to drink at least two liters of water per day.<\/p>\n

2) Pack smart snacks.<\/strong>\u00a0Malaysians are known for their love of snacking on foods that are high in calories and sugar. Among our favorite snacks include local kuih<\/em>, crackers, cookies cakes and banana fritters. Instead of racking up empty calories, choose healthy meals you can throw together in a snap.<\/p>\n

3) Nutrient essentials:<\/strong>\u00a0Calcium and folic acid.<\/strong>\u00a0You\u2019re still building bone through your mid-20s. Keep them strong by getting at least 1,000 milligrams of calcium each day. Good sources include yogurt, fortified non-dairy milk, firm tofu, sardines, tempeh<\/em>, almonds and figs.<\/p>\n

In your 30s<\/strong><\/h3>\n

1) Watch your calories.<\/strong>\u00a0You can\u2019t eat like a teenager and maintain your weight. In your 30s, metabolism starts to slow down as women lose muscle mass. Swap refined carbs (e.g., white bread and pastries) and sugary beverages for whole grains, fresh produce and water.<\/p>\n

2) Nutrient essentials:<\/strong>\u00a0Folic acid and protein.<\/strong>\u00a0More women wait until their 30s to have their first baby, according to a CDC report. If you\u2019re one of them, keep up the folic acid intake.
\nMuscle mass declines by about five percent each decade starting in your 30s. To preserve it, add strength training into your workouts and eat adequate amounts of protein, which helps mitigate muscle loss.<\/p>\n

In your 40s<\/strong><\/h3>\n

1) Protect your heart.<\/strong>\u00a0Cholesterol and blood pressure rise as you get closer to menopause. Protect your ticker with regular exercise and heart-healthy foods. Good choices include dark leafy greens, tomatoes and other fruits and vegetables. Also, cut out trans fat, found in processed and fried food.<\/p>\n

2) Nutrient essentials: Vitamin D and antioxidants.<\/strong>\u00a0Keep an eye on vitamin D, which helps your body absorb calcium. It also keeps your immune system strong, your energy levels high and protects against breast and colon cancer. Vitamin D stores decline as women hit their 40s.\u00a0Antioxidants like vitamins A, C and E prevent or delay cell damage that contributes to aging. Good sources include red peppers, citrus fruits, berries, carrots, sweet potatoes and nuts.<\/p>\n

\"Women's<\/strong><\/h3>\n

In your 50s<\/strong><\/h3>\n

1) Eat more fiber.<\/strong>\u00a0The average age of people getting heart disease in Malaysia is 58, which is much younger in comparison to other countries. In Thailand, the average age of people getting heart disease is 65, Singapore (61 years), China (63 years), United States (66 years) and Canada, it\u2019s 68 years.1\u00a0<\/sup>Fiber helps lower cholesterol levels, which is good for heart health. Fiber also keeps you fuller longer, which helps keep your weight in check.<\/p>\n

2) Nutrient essentials: Omega-3s and B12.<\/strong>\u00a0Studies indicate that 10 to 30 percent of people over age 50 have a reduced ability to absorb vitamin B12 from food. Consider a B12 supplement.<\/p>\n

3) Increase your intake of omega-3 fatty acids.<\/strong>\u00a0Get your fill from fatty fish such as salmon, which is rich in EPA and DHA omega-3s. Walnuts and ground flaxseed are high in ALA, an omega-3 that may help lower cholesterol.<\/p>\n

In your 60s and beyond<\/strong><\/h3>\n

1) Keep moving.<\/strong>\u00a0An empty nest and fewer work demands leave you with more time to enjoy life. Learn a new language, take a dance class, go on more dates with your partner. Whatever you do, keep up a regular exercise routine and consult with your doctor before considering any vigorous cardio and strength training.<\/p>\n

2) Are you eating enough?<\/strong>\u00a0Medications, a slower metabolism, a change in taste perception and other factors contribute to loss of appetite in our 60s and beyond. While focusing on good nutrition, experiment with a wider range of foods. Share meals with friends. Incorporate meal replacement drinks if needed.<\/p>\n

3) Nutrient essentials: All of the above plus probiotics.<\/strong>\u00a0Our gut health changes as we age. Friendly bacteria decline, and our small intestine doesn\u2019t absorb nutrients as well as it used to. Add probiotics to stimulate friendly bacteria growth. Food sources include yogurt and fermented foods like kimchi.<\/p>\n

1<\/sup>http:\/\/health.bernama.com\/news.php?id=1688010<\/a><\/p>\n

Source: Article written by Susan Bowerman, Senior Director, Worldwide Nutrition Education and Training at Herbalife Nutrition.<\/em><\/p>\n

Read also:\u00a0L’Or\u00e9al x Shopee Super Brand Day Offers Great Deals to Celebrate International Women’s Day<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

As teenagers, we could get by on a diet of pizza, chips and fast food without much thought. As we move through college and beyond, nutrition becomes increasingly important. Here are a few key actions and nutrients to ensure optimum health through your 20s, 30s, 40s and beyond. In your 20s 1) Drink enough water.\u00a0When […]<\/p>\n","protected":false},"author":9,"featured_media":89385,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[32,866,18],"tags":[64,4169,4484,15687,15691],"yoast_head":"\nInternational Women\u2019s Day 2019: Women\u2019s Nutritional Needs Through The Years | Pamper.My<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/international-womens-day-2019-womens-nutritional-needs-years\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"International Women\u2019s Day 2019: Women\u2019s Nutritional Needs Through The Years | Pamper.My\" \/>\n<meta property=\"og:description\" content=\"As teenagers, we could get by on a diet of pizza, chips and fast food without much thought. 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Each location saw the Troopers reaching out to members of the public, giving them tips and pointers on the importance of eating a healthy breakfast. The crowd\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"#Scenes: Herbalife Nutrition's Breakfast Troopers In 185 Locations Across Malaysia Brought Awareness To Having A Healthy Breakfast-Pamper.my","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2018\/07\/title.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":110288,"url":"https:\/\/www.pamper.my\/news\/health\/shape-up-for-a-healthy-2022-with-herbalife-nutrition\/","url_meta":{"origin":89381,"position":1},"title":"Shape Up for a Healthy 2022 with Herbalife Nutrition","date":"Jan 5, 2022","format":false,"excerpt":"After nearly two years since the world changed, many are breathing a sigh of relief as the situation improves. 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It\u2019s an incredibly complex system that works nonstop to protect and defend your body from infection -- and it\u2019s also a system that depends on good nutrition in order to function\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2020\/03\/How-Good-Nutrition-Supports-Your-Immune-System.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":98997,"url":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/herbalife-nutrition-launches-collagen-plus-powder-in-malaysia\/","url_meta":{"origin":89381,"position":4},"title":"Herbalife Nutrition Launches Collagen Plus Powder in Malaysia","date":"Jul 16, 2020","format":false,"excerpt":"Herbalife Nutrition has launched a new health supplement, the Herbalife Collagen Plus Powder in Malaysia to support consumers in attaining healthier skin. 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Keep your proteins lean, focus on healthy carbohydrates (such as colourful fruits and veggies, and whole grains), and eat moderate amounts of healthy fats from foods such as nuts, avocado, olive oil and\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2020\/06\/Herbalife-healthy-diet_2.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/89381"}],"collection":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/comments?post=89381"}],"version-history":[{"count":4,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/89381\/revisions"}],"predecessor-version":[{"id":89583,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/89381\/revisions\/89583"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media\/89385"}],"wp:attachment":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media?parent=89381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/categories?post=89381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/tags?post=89381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}