Food for women From 20 to 30 years

The needs of our bodies change over the years – as our lives change. Nutrition should not be left behind – because the body has different requirements at different times in our lives that we need to consider.

From the carefree twenty-one, when everything is somewhat different, to those over 50, when time is more and more felt, the only thing that remains the same is the desire to give the body the best.

Look and which are the best foods for women according to different age groups and the specific needs of the body.

From 20 to 30 years

These are the years in which you most juggle between loads of intermittent tasks and entertainment. To prove yourself at work, go out with friends, travel, create a family, have children – take with a handful of everything that life has to offer …

It is not an easy job and certainly – it can be quite tiring. For this purpose, high amounts of protein are needed to fill the body with strength.

Iron also works in this direction, and if your cycle is abundant, it is quite possible that you have a mineral deficiency. If you think about getting pregnant, it is important to take enough folate too.

This is also the period when the body stores the most calcium in the bones – after 40, the amount will slowly start to decrease, so it is good to take care of achieving high bone density in these years.

The best foods for women between 20 and 30 years old

• protein and whole grains that provide stamina and a longer sense of satiety;
• yoghurt that provides calcium and vitamin D;
• greasy fish such as salmon, mackerel and trout , rich in beneficial fats, caring for heart health and reducing the risk of cardiovascular disease at a later age;
• oranges rich in vitamin C, which helps build collagen and iron uptake;
• bananas that are rich in magnesium and will help with premenstrual syndrome;
• spinach and other leafy vegetables , a source of fol-ate.

Bad habits:

• too much caffeine, carbonated beverages and alcohol that reduce calcium levels in the body and prevent the absorption of beneficial substances from food;
• irregular eating, resulting in unstable blood sugar levels;
• excluding certain food groups, such as carbohydrates or fats, to lose weight.

40 years

This is the time to think about the increased risk of high blood pressure and overweight. In those years, life is not less busy, but the most faithful you are far less physically active.

Premenstrual symptoms also occur in many women, so you may notice changes in body shape and metabolism.

With the decrease in estrogen levels in the body, the more severe fat accumulation in the abdomen , elevated cholesterol levels and bone loss begin .

And during this time it is important to keep an eye on the adequate levels of iron and calcium and it is increasingly important to avoid foods rich in added sugar and harmful fats that will lead to weight gain.

More and more important is the proper hydration and food that cares for the skin , which time is already leaving its mark.

Best Food for Women at 40:

• lemons that have a detoxifying effect and care for the good condition of the skin;
• beneficial fats contained in olive oil, avocados and fish ;
• eggs rich in vitamin A , key to the skin;
• apples rich in fiber for good digestion.

Bad habits:

• too much food, especially if you are no longer as active as before;
• not taking enough protein to help slow down the absorption of carbohydrates and prevent their build up in the form of fat around the abdomen;
• foods rich in salt or hydrogenated fats, a factor in the increased risk of high blood pressure.  
  

  50 years

  With the onset of menopause, not only the shape of the body changes, but also the way you feel, and the symptoms like hot flashes, insomnia and memory loss can range from slightly irritating to absolutely unbearable.
  It is still important to take enough calcium in the form of dairy products and leafy plants as well as to increase the intake of antioxidants from fresh fruits and vegetables to help restore the cells damaged by oxidative stress.
  Do not forget about fiber and hydration to ensure proper functioning of the digestive system .

  The best foods for women at 50:

  • lentils, beans and chickpeas because the protein contained in plant sources helps regulate hormones;
  • fresh vegetables rich in fiber;
  • fruits high in water such as watermelon, apples and grapes .

  Bad habits:

  • unconscious eating – at this time, metabolism works much slower and it’s important to pay more attention to the amount of food to avoid overweight;
  • too much coffee or alcohol that can aggravate insomnia, anxiety or depression;
  • hot or hot spicy foods that can boost hot flashes.

    60+ years

    In this period, unfortunately, it is becoming increasingly difficult to avoid chronic illness and health complications. Cardiovascular diseases, diabetes, arthritis, high blood pressure are among the most common, so nutrition should be poor in salt and rich in beneficial substances.
    Loss of memory and depression are also not atypical in these years, so it is important to take enough omega-3 and omega-6 fatty acids through nuts, fish and seafood.
    More than ever, it is important to care for the correct functioning of the intestine by adequate intake of fiber and water.

    The best foods for women over 60:

    • blueberries, which are one of the most antioxidant-rich fruits useful for the brain and the circulation of blood;
    • fish for omega-3 fats that care for the brain and the heart;
    • spinach, one of the best sources of lutein, an antioxidant that can reduce the risk of macular degeneration;
    • dairy products rich in calcium for bones.

    Bad habits:

    • take too much salt – you may not feel it because the senses lose sensitivity over the years;
    • do not drink enough water to help the brain and the intestines;
    • do not go outdoors, so you do not take vitamin D, important for bones;
    • do not move – no matter the age, the body is created for movement.
    Order fresh produce directly from small farms and recharge your body with energy and health regardless of age! 

How to protect children from sports injuries and serious injuries?

Participation in sports activities is undoubtedly an important element of healthy development in active childhood. However, injuries are also an integral part of everyone’s childhood.

More than 2.6 million children in the world under the age of 19 visit the emergency room of the hospital annually for serious injury during play or sporting activities.

There are several steps that parents could take to help children be out of danger on the field and beyond, listing the  cdc .

– When children are active in sport, it is extremely important to be well-equipped with protective means according to the specifics of sport.

It is also important that the protective equipment itself is in good condition and is properly worn. Because otherwise it often leads to discomfort and can not provide the required level of injury prevention.

– Another very important thing is the  sports hall or the program where your child is recorded, to provide information and to teach both youngsters and parents how to best prevent injuries.

– For outdoor sports activities, it is also important to pay attention to climatic conditions . The kid should adjust if the weather is very warm or humid to avoid overheating or colds.

– Also parents and coaches should pay special attention to the proper hydration of the young and insist that they drink enough water. And, of course, they are properly dressed.

– We should not forget the very attitude towards sport – parents should be a good role model for children and practice safe sports themselves, carrying safety equipment and observing the rules of the game.

Read  More...

Exercises for all areas of the body without equipment.

Forget the justification for postponing physical activity. It is time for a new start and a new fitness challenge that will train all parts of the body, tighten muscles and burn excess fat.

Carl Klos , the long-legged modeling man who won the fashion leaders and jumped a huge jump in the ranks of the Victoria’s Secret angels , showed tight body exercises recommended by popular coach Justin Gelbend .

Exercises can be practiced at home, and no special fitness equipment is required for them.

We start …

EXERCISES FOR THE DRAGON DUPLEX

For the first two drills you only need a laminate floor (or one that is slippery) and a simple old cloth . If you are exercising on a rug, use a plastic cover / plate.

For beginners, it is recommended to do about 6-8 reps (first with the right and then with the left foot), and the more advanced can do 20 reps.From the next three drills, do 10-20 reps with each leg, depending on physical readiness.

EXERCISES FOR PLATE KOREM →

With each of the suggested abdominal exercises do 5-15 repetitions on each side.

EXERCISES FOR STRAIGHT LEFT →

Exercise for the leg repeat 10 to 20 times on each side

EXHIBITION FOR HAND HANDS:

The hands-forming exercises heal biceps, triceps, muscles of the shoulders and chest, but also strengthen and improve stability.

Do 10 reps. When you start joining, increase the number of reps to 20.

For optimal effect view our food category CATEGORY FEEDING

Check out our other training suggestions for the rest of the body. To other exercise ->

Do not forget the way of eating ! And for 100% secure results, order us to prepare an individual training program + diet + free discussion.

Read More....

5 exercises for the correct posture of the children

5 exercises for the correct posture of the children

years are a test for the back of the child. At this fragile age, under the pressure of a heavy bag, prolonged sitting in class and little time spent on physical exercise, the child is often a victim of modern life. 

With the violations of the child's standing, we must and can fight. The most common cause of back problems is:

- Sedentary lifestyle; 
- incorrect body position during sleep; 
- systemic overload of individual muscle groups; 
- unhealthy eating; 
- physical overload 

Exercises improve school success

Regular exercise improves the success of teenagers at school, especially girls, the British Journal of Sports Medicine reported. Josephine Butt of Dundee University (UK) analyzed the lifestyle and school success of nearly 5000 children born in the UK in 1991-1992. 

When children were 11 years old, researchers measured their physical activity for 3-7 days using an accelerometer, 

The data showed that average boys spend 29 minutes on sports and girls 18 minutes a day. And this is far less than the physical activity they need, the researchers note.

Butt and her colleagues have also taken into account other factors such as birth weight and at the time of study, maternal age, social and economic factors, and so on. 

The researchers then evaluated the success of young people in English, mathematics and science at the age of 11, 13 and 15-16 years. The results have shown that at any age teenagers have increased the more their success the more they have been sporting. Especially true for girls.

Causes of disturbing the child's standing may also be some sports . Such are tennis and badminton.

To prevent climbing , your child needs to eat a lot, move more, sleep during an orthopedic mattress, use a well-chosen bag for school, and have his / her desk at home optimized. 

In the video you will see how 5 exercises are performed for the correct posture. They are very simple and are suitable for both children and adults. It takes only 15 minutes a day to complete.

Health and fitness is one of the four pillars of a fulfilled and happy life.

Health and fitness is one of the four pillars of a fulfilled and happy life.

With health and fitness, you should work every day anew.

Because when you are sick, life is no fun. No matter what your social status or how much money you have on Swiss banks.

When you are sick, everything is nothing!

If you neglect your health and fitness today, you'll be paying interest tomorrow. 

That's a simple calculation. It is not rocket science to do something for your health and fitness every day 

and without great circumstances. 

With a little exercise and a reasonably balanced diet you are already on the right path.

Your health and fitness generally depends on the following two points:

1.       Sporty fitness

2.       Healthy eating

On your way to vision, health and fitness are of the utmost importance. Because if you want to bring 

your own values ​​into the world or change

things and conditions according to your will and are not healthy and fit, you will have a hard time.

For a fulfilled and happy life many aspects play together. Only in combination with your health and fitness, 

they give a completely satisfactory 

overall picture. 

Because in order to be able to implement self-determined and self-confidently important decisions, you have to be healthy and fit.

In keeping with the Health and Fitness category, where you'll find all the posts on the subject, here's a series of articles to help you become healthier, 

fitter and stay.