How to eat the right food for your age

These may be the years of the plates. Our careers and relationships are falling apart and with that comes the stress of mortgages and family commitments.

We are not as young as we were and it is harder to recover as quickly as we did. If your mountain of food up to this point has been a lighter shade of beige, then health suffers and the sight of sick parents can send you into the food rainbow.

While it can be tempting to go on a restrictive diet of salads and excessive exercise, Tew cautions that you still need a lot of energy at this age, “so carbs should be a third of your plate.”

It’s also usually the parenting years, where folate, choline, iodine, vitamin D, protein, and fiber become crucial for moms. Nine out of 10 women have low blood levels of folate, which is essential to protect the fetus from neural tube defects.
“Most people are aware that folic acid should be taken during pregnancy to reduce the risk of neural tube defects,” says Wilson. “However, it is rarely made clear that because the population’s intake is so low, supplements must be taken for about three months before conception to increase levels.”

The British Dietetic Association recommends a daily supplement containing 400 mcg during the preconception period. You can get folate from foods such as dark green leafy vegetables, beans, peanuts, sunflower seeds, and whole grains.
There are also concerns about the level of iodine deficiency in women of childbearing age in the UK. Iodine is needed to produce thyroid hormone, which controls the density of neurons in the brain.

The World Health Organization describes iodine deficiency as “the most important preventable cause of brain damage” worldwide. “Sadly, iodine deficiency is the norm, affecting 67% of pregnant women in the UK,” says Wilson. You can find iodine in seaweed, fish, shellfish, dairy 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 binge drinking in their 20s is essential for fertility, says Hobson. “If fertility is a goal then you should avoid drinking and smoking as it affects the health of your sperm. A heavy drinking session can knock them out for several months as it reduces the hormones needed to make them” .

It takes more than 30 days for a sperm to reach maturity, so every time a man drinks in a 30-day period, he is exposing the developing sperm many times to alcohol.

Zinc is important for men, and especially for those who want to have a baby, as it is used for the production of male sex hormones. “Try to eat 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, which is the 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 frequent, try taking magnesium, as the body depletes it quickly in times of prolonged stress. Low magnesium can also exacerbate anxiety, creating a vicious cycle.

Those with an eye on the future will be laying out the nutrients for a healthy later life now by consuming a diet rich in antioxidant polyphenols (which may offer protection against the development of cancers, cardiovascular disease, osteoporosis and diabetes), potassium (associated with a lower risk of hypertension, kidney stones and osteoporosis), omega-3 (for heart and vascular health) and vitamin B5 (which has anti-aging properties as it soothes, softens and hydrates the skin and reduces the appearance of thin skin). lines and wrinkles). Who doesn’t want to look good in old age?

Middle age (including perimenopause)

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