Evening Telegraph (First Edition)
TO DEMENTIA
you at risk of long-term health issues, like high blood pressure, heart disease and stroke.
“Your 20s are generally a time for socialising. It’s when many youngsters have left home, have started out on their career path and are meeting up with friends at the pub,” says Rob Hobson, head of nutrition for Healthspan (healthspan.co.uk).
“Alcohol is a diet hijacker and can lead to rapid weight gain.
“A simple solution is to water down drinks and look for sugar-free, non-alcohol alternatives. I’d particularly recommend avoiding sugary mixers, as these can be loaded with hidden calories.”
2. IN YOUR 30S, YOU SHOULD… OPT FOR LOW-FAT ALTERNATIVES
When you were 23, you might have been able to survive on a diet of takeaway foods and still comfortably slip into your jeans, but now it will probably take a little bit of extra work to stay slim.
“Lots of people are focused on losing weight in their 30s,” says Hobson. “It could be that you’re trying to lose some post-pregnancy weight, or just that your metabolism has gradually slowed down over time.”
Hobson says that the key in this age bracket is to build a slow and steady approach to weight loss – “utilising simple changes is the best way to lose weight, rather than crash diets”.
His top tips are to switch to low-fat options and swap to whole grain foods, to reduce your sugar intake. “In your 30s, it’s also a good idea to learn a few basic meal-planning strategies, or quick healthy meals that you know you love,” adds
David Wiener, training specialist at Freeletics (freeletics.com).
“This can help you minimise food prep time and maximise the nutrient-rich foods that keep you lean and boost your energy – even when you’re on the go.”
3. IN YOUR 40S, YOU SHOULD… HAVE HEALTHY SNACKS ON HAND
Juggling family life and more career responsibilities can cause stress for many people in their 40s, warns Hobson, who adds: “This is often a time when we’re more likely to turn to comfort eating to deal with the pressures of big life changes.”
His solution is to keep healthy snacks in your kitchen, such as nuts, seeds, fruits and chopped vegetables, so you won’t be tempted by cakes and biscuits – which are fine in moderation, but offer little nutritional value. “Alongside a healthier diet, I’d recommend finding strategies to manage the stress and anxiety that leads to comfort eating,” says Hobson.
This could be taking time to exercise, getting enough restful sleep, cutting down on alcohol or trying wellbeing tools, like meditation and yoga.