Bhakti Kapadia shows you how to get your act together — whether you are 20, 30, 40 or 50!
Your 20s are the best years to lay down the foundation of good health. Now is the time to make good fitness and healthy eating habits a part of your life.
Building muscle and bone density are most important for this age group. Global leading holistic health guru Dr Mickey Mehta recommends, “20 jumping jacks with weights, 5 super slow push-ups and 10 Suryanamaskars.”
Consume plenty of calcium. Include large portions of milk, cheese and yoghurt. Avoid crash diets. A daily dose of bananas should be included in one’s diet. Women, especially, should incorporate food like beans, leafy greens and dates in their diet to avoid anemia.
Your basal metabolism drops by 1-2% every decade, and as lean muscle decreases and body fat increases, you don’t need as many calories to sustain yourself. EXERCISE! Dr Mickey Mehta suggests, “Do interval workouts which burn more calories in less time. Also, aim at spending at least 2-3 days a week on cardio.”
Set aside some time for regular meals and healthy snacking. Women trying to conceive should include folic acid supplements in their diet and eat foliate-rich food.
This is the decade of the triple whammy: Gravity, hormones and yet more slowing down of metabolism as lean muscle mass continues to decrease, while body fat increases.
The main focus should be on reducing muscle loss as well as maintaining your cardiovascular strength. Dr Mickey Mehta opines, “Cardio workouts, at least thrice a week, are crucial for keeping weight under control, and so is resistance training.”
Keep your body well supplied with iron as it provides vitality and helps your immune system function at its best. Also, keep your alcohol intake in check. Drinking responsibly reaps health benefits such as reducing heart disease.
It is now crucial to stay active and watch what you eat. Health problems like high cholesterol, high blood pressure and Type 2 diabetes are most common in this age group. EXERCISE! Dr Mickey Mehta recommends incorporating workouts like yoga, pilates and pranayama in your daily routine. Make sure you consult your doctor prior to engaging in any physical activity.
Hormonal changes accelerate rapidly, causing loss of calcium which increases the risk of osteoporosis. In order to counteract this, it is important to eat at least three servings of low fat and calcium-rich food on a regular basis.