Sometimes we need to stop and listen to our bodies. This doesn't mean that you need to start changing your mind process - it just means assisting your body, and one way is modifying what you are putting into it.
The information below will hopefully serve as a guide to some of the changes you can make to help your body by adding some goodness into it - and knowing some of the things you shouldn't be putting into it !
Age Group = 20's
DO - Have good quality protein with each meal. This includes eggs, cheese, fish, tofu or lean meat. The protein foods keep your blood sugar levels stable, meaning that the chocolate and biscuit tin raids won't happen due to your energy levels dipping.
DON'T - Overdo alcohol. Whilst red wine has been shown to have some health benefits, it is also noted that only 50ml is beneficial when most people drink much more than this. Binge drinking can be common in your 20's, however it has many negative health issues, including lowering your immune system.
Age Group = 30's
DO - Eat more kale, broccoli and cauliflower. One of the constituents of these vegetables is called glucosinolates and many believe that these may reduce the risk of breast, lung and colorectal cancer.
DON'T - Eat too much take-away food. Make it a once-a-week event if you have to have it. Most take-away food is designed to be tasty and eye-catching rather than healthy and nutritious.
Age Group = 40's
DO - Try a fresh berry smoothie or fresh berries as a snack. You should now be adding these daily to your food intake, as they are filled with antioxidants that help protect against the damaging effects of free radicals that accelerate ageing.
DON'T - Have too much sugar! Cut down your sugar consumption. If you can, totally eradicate the obvious choices of lollies and soft drinks. However you should also be reducing the 'hidden' sources such as baked beans, sauces, and even some yoghurts! This can dramatically reduce your risk of diabetes and obesity.
Age Group = 50's
DO - Include lots of calcium-rich foods in your diet to help prevent bone loss(and osteoporosis) due to declining levels of oestrogen in your body, for both pre and post menopausal women. Dairy foods are the obvious choice, but you also need to include foods that contain magnesium and Vitamin D. eg. tinned salmon, sardines, tahini, dark green leafy vegetables such as spinach, and almonds.
DON'T - Don't have artificial sweeteners!!! These have actually been shown to increase weight by making you feel hungrier (see Sugar substitutes; Health controversy over perceived benefits, Journal of Pharmacology and Pharmacotherapeutics, October 2011). There are basically just chemicals!
MALES
Age Group = 20's
DO - Eat lots of fish! Oily, omega-3 fish like salmon or sardines can help offset depression - which can occur in young males. Alternatively look for a totally natural substitute such as Omega Blue from Young Living (see Limelizard website for more information)
DON'T - Drink energy drinks. They lack any real nutrition and may affect your sleep and mood.
Age Group = 30's
DO - Snack on a good handful of pumpkin and sunflower seeds every day. Zinc is a main constituent in both of these and this is required for male reproductive health - especially healthy sperm.
DON'T - Eat too many processed foods. Leave out the tinned soups, breads and cereals as much as possible. The sodium levels in many of these is extremely high and can aggravate health conditions such as blood pressure.
Age Group = 40's
DO - Increase tomatoes and tomato-based products. Lycopene is an antioxidant shown to be essential for a healthy prostate, and is found in tomatoes.
DON'T - BBQ too often!! Yes, I know, it is the classic Aussie male job, however meat cooked on a barbeque has been shown that it can increase the risk of cancer-causing chemicals forming inside the muscle of the meat. Smoke can also cause other cancer-causing chemicals to form on the surface of the meat.
Age Group = 50's
DO - Add Brazil nuts into your daily diet! They contain selenium which is required for the production of testosterone. Testosterone levels can decline as you get order resulting in 'andropause' - the male equivalent to menopause!
DON'T - Cut out the processed meats such as ham, bacon and sausages. Research shows that eating these is associated with a 42% higher risk of heart disease and a 19% higher risk of type 2 diabetes! (Science Daily, Red Meat Linked to Increased Risk of Type 2 Diabetes, August 2011).
So there you have it! A guide with ideas on what to add into, and remove from, your diet as your body ages. Obviously there are many more foods that should and shouldn't be eaten, why not research and create your own Do's and Don'ts for whatever stage of life you are in?
Don't forget though, keep your mind young and you could be in your 20's for years!
Naomi @ Limelizard
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