Stay healthy in your 20s, 30s, 40s...

Hindustan Times ST (Mumbai) - Brunch - - INDULGE -

Men

Weight gain puts added stress on the heart, lungs, knees, hips, an­kles and feet. Stretch, bend and ex­tend your joints reg­u­larly.

Men and women

Can’t find time for the gym? Use pub­lic trans­port and then walk or cy­cle to work and back, and don’t work through your lunch break, take a walk in­stead. Sched­ule an eye exam ev­ery two years. Eye­sight tends to be­gin fad­ing in for­ties. Women

You may ex­pe­ri­ence per­i­menopause, which is the time lead­ing up to a wo­man’s last pe­riod.

Lev­els of fe­male hor­mones be­gin de­plet­ing, in­flu­enc­ing every­thing from mood to fat dis­tri­bu­tion to dry, itchy skin. Reg­u­lar aer­o­bic ex­er­cise and a visit to a skin doc­tor will help ease all this.

Ex­er­cise five days a week, go on a ‘low-calo­rie’ fruit/detox diet once a week, and don’t take con­tra­cep­tion for granted by as­sum­ing that your fer­til­ity has gone down.

Lower your intake of su­gar. Women over the age of 40 tend to be­come more in­sulin-re­sis­tant, and the risk of get­ting di­a­betes in­creases if you are over­weight.

IN YOUR 50S... & BE­YOND

As you age, your phys­i­cal strength, en­ergy and li­bido are af­fected. Re­tire­ment and empty nest syn­drome can leave you feel­ing blue.

Men

Along with weight, blood pres­sure and choles­terol, get screened for prostate can­cer, bowel can­cer and os­teo­poro­sis.

Men and women

Be­gin your day with a walk. Re­sis­tance train­ing and weight-bear­ing aer­o­bics will help pre­serve bone den­sity. Ex­er­cise your brain to pre­vent de­men­tia and Alzheimer’s. Do puz­zles and mind work­outs. Vig­or­ous phys­i­cal work­outs at least twice a week also help re­duce the risk of de­vel­op­ing th­ese two. Women

Once menopause be­gins, bone den­sity rapidly de­creases due to low oe­stro­gen, so a bone den­sity test ev­ery cou­ple of years is im­por­tant. De­ple­tion of oe­stro­gen may also desta­bilise heart health. Walk­ing, swim­ming and run­ning are great for pre­vent­ing menopausal symp­toms, in­clud­ing weight gain and mood swings.

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