BUILD A STRONG FOUNDATION

Age 20–35 According to experts, staying healthy in your 20s is strongly associated with a lower risk of heart disease during your middle years. A study showed that most people who adopted four healthy habits in their 20s – a lean body mass index, no smoking, a healthy diet and regular physical activity – stayed healthy well into middle age.

In your early 20s, your skin will look radiant and healthy, no matter what your habits or routines are, as you still have a good store of collagen. Some of the biggest ‘skin-emies’ are overexposure to sun, inadequate UV protection and poor nutritional habits. Skin cancer is also becoming more prevalent among young women.

In your early 20s, you may struggle with acne and finding the best possible skin care products for your skin type.

Research shows that 27 per cent of women with acne also have Polycystic Ovarian Syndrome (PCOS). This raises testosterone levels and causes the sebaceous glands to produce too much of the oily sebum, resulting in acne.

To treat acne naturally, focus on:

✱Managing testosterone levels through diet

✱ Focusing on anti-inflammatory foods like wild salmon and cruciferous vegetables like broccoli; kelp, blueberries, ginger, green tea and sweet potatoes

✱ Taking supplements to help manage inflammation.

During this period, women come to know their own bodies better, gaining a deeper understanding of their menstrual cycles.

This is the stage where you may consider motherhood. Work out a plan with your partner about conception and pre- and post-natal care. Prepare yourself to take care of your body during pregnancy, child birth and child care. Eat healthy and consult your gynaecologist if you notice any issues regarding reproductive health.

Another issue is infertility. Apart from genetic factors, higher than normal androgen levels in women can prevent the ovaries from releasing an egg (ovulation) during the menstrual cycle. Consult a fertility specialist with your partner to chart out a plan for conception.

Putting on too much weight during this time can set you up for health problems later in life, in particular diabetes or cardiovascular problems.

Your bones bear the burden of excess weight and poor habits, too. To build and maintain bone strength, increase your calcium intake and participate in high-intensity interval training (HIIT).

Regardless of your age, establish a relationship with your healthcare provider. The first time you meet your doctor shouldn’t be in an emergency. A physician is able to offer better treatment if he or she is familiar with your needs and history.

Staying healthy at this age is strongly associated with a lower risk for heart disease in the middle age.

You may feel that your youth is a ticket to getting away with bad habits like smoking and alcohol, but it puts you at risk for heart disease, stroke, osteoporosis, cervical cancer and problems with menstruation and fertility. Also, there’s nothing glamorous about having low bone density, yellow and decayed teeth, or swollen, bleeding gums.

Practice mindfulness whenever possible. It is associated with lower levels of stress, extra brainpower, and has a lot of other positive side effects.

Take care of your mental health. If you’ve been dealing with psychological issues, don’t ignore them; seek help. Another very important point is to ensure that you enjoy 7-8 hours of sleep every night.

A healthy woman needs at least 1.5l of fluids per day. Drinking water is crucial to maintaining the function of every system in your body, including your heart, brain, and muscles.

This age is a time of limitless possibilities. So take advantage of your youth, energy, and resilience to create a strong foundation that can carry you along through a long, healthy, happy life.

Information: Dr. Fady Georges Hachem, Consultant Obstetrics & Gynaecology, Burjeel Hospital