To stay trim and healthy, you need specific nutrients as you hit your 30s. Women in their 30s are more susceptible to chronic diseases such as type 2 diabetes, cancer and heart conditions. "Now is a good time to look at your family, healthy history, AND make dietary and lifestyle changes if you haven't already, " says Jojo.
Include specific nutrients your body need at 30s:
- Iron
- Researches at Penn State University, USA, found that women lacking in iron, took longer and performed worse on eognitive tasks. Sharpen your mental focus by consuming iron-rich foods like pumpkin seeds, lean beef, chicken and spinach. To combat fatigue, be sure to replace iron through menstruation. Munch on.. two cups of pumpkin seed at the office.
- Folic Acid & Folate
- To replenish cells and ensure blood and heart health, add folic acid or folate to your diet. Taking them before and during pregnancy can help prevent birth defects in your baby's brain and spinal cord. Drink.. one full glass of freshly-squeezed orange juice before your leave for work.
- Carbohydrate
- Low-carbohydrate diets for weight management have been associated with ketosis, constipation or diarrhea, headache, and general fatigue. You can have carbs without putting on the pounds; practice portion control, and avoid heavy sauces and high-calories cheeses.Opt for unrefined carbohydrates as much as you can. Eat.. two handfuls of cooked pasta, served with pesto sauce and grilled veggies.
Exclude from your daily eating habits at 30s:
- Refined Sugars
- Over-consumption of simple or refined sugars can cause weigh gain, and wreak havoc on your liver and metabolism, leaving you at risk for diabetes, cancer, heart diseases, If you MUST indulge in sweet cravings, skip doughnuts, cakes and carbonated drinks; instead, go for a couple of oatmeal cookies, and chew slowly.
Hope to information useful and welcome to leave your comment.
Article Written by Amanda Sura, Female Magazine
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