Three tips for which your future self will thank you

your future self will thank you

Three tips for which your future self will thank you

On “A Guide to Beautiful and Healthy Aging” by Susan Bowerman

When a person is young, the thought of aging does not even cross his mind.

As we get older, however, many of us look back and think, “I wish I had taken better care of myself.” It is really important to pay attention to your diet and exercise while you are still young.

Eating is one of the few activities we do several times a day. This means that any meal or snack can provide us with the opportunity to strengthen healthy eating habits.

For example, controlling your portion size. Or choose foods with high nutritional value. Or eat more calcium-rich foods. Use sunscreen regularly. To move more. Get enough protein. Take care of your skin.

It is never too late to start taking better care of your health and appearance. The habits you establish now will have an increasing impact on your health and well-being as you age.

Every time you make the right food choices and exercise regularly, you create good habits that will stay with you for the rest of your life.

Here is a very short list of just three tips. They will help you create healthy habits for which the future will thank you.

  1. Take care of your bones

Strong bones build up in adolescence and early adulthood. This is because it is then that the body’s ability to store calcium in the bones reaches its peak 1 . This is a critical period during which you can maximize bone density. Try to take a lot of calcium (combined with the required amount of vitamin D – ask your coach for details) in your diet (aim for 1000 mg per day) and regularly exercise with weights and a greater load 2 </ sup>.

When it comes to building bone mass, these are two of the best things you can do when you are younger to maintain a healthy bone system as you age 1 . Exercises with weights and loads help maintain healthy bones, and getting enough calcium * every day (needs increase to about 1200 mg per day after the age of 50) helps reduce the amount that is lost from the bones to meet the needs of a healthy body 2 .

  1. Muscle mass and healthy weight

Building muscle mass can be achieved at any age. When you establish the right habits at an early age, you are much more likely to continue with these habits throughout your life. This includes consuming enough protein ** and endurance exercise. The volume of lean body mass determines the rate of metabolism and at rest, so the accumulation of muscle mass is one of the best defenses you have against the slow, gradual increase in body fat and weight with age 3 .

  1. Maintain beautiful skin

Your diet and the way you take care of your skin when you are young can affect its appearance as you age. The skin relies on enough nutrients to maintain its internal structures. It looks and is well maintained, radiant and young, and drinking plenty of fluids helps prevent dryness.

Skin damage that occurs when you are young can occur decades later. That is why it is so important to get in the habit of taking good care of your skin right now. There are countless care options, but starting with routine skin care is much easier than you think. Remember to clean and moisturize it and apply sunscreen regularly when you are young so that you can maintain a healthy complexion as you age.

And these three tips that your future self will thank you for are by no means just for women! They apply to absolutely everyone!

 

  1. Okayama, Kinouchi, & amp; Watanable, 2021. Journal of Pediatric Care, 56, e56-e61.
  2. EFSA, EFSA Journal, 13 (5), 4101, WHO, World Health Organization, 2010
  3. Ross et al., 2014. Wolters Kluwer Health / Lippincott Williams & amp; Wilkins, pp.88-101.

* Calcium is needed to maintain healthy bones

** Protein helps build muscle mass.