Eating Well Through the Decades

[Guest guest]

Eating Well Through the Decades

" To every thing there is a season. "

If you follow this biblical wisdom, you probably ascribe to the notion

when you're twenty you should marry, thirty bear children, forty claim your

fame, fifty become barren, sixty retire and so on. Truth is life is a series

of events which bear some semblance to life cycle. The cycle is not smooth;

rather, it's a roller coaster of challenges, injustices and rewards -- many

nutritionally related. Come experience.

*****The Great Slow Down

After rapid teenage growth, body systems begin to slowly decline,

especially muscular and immune. Your metabolism slows, along with digestion,

endocrine function and glucose tolerance. So it's easy to gain weight. If

you're a sedentary, stressed smoker, drinker, sun worshipper or poor eater

you may accelerate aging -- even at twenty.

Good news is you may beat the odds. Life expectancy has increased

three-fold since 1700 to 72.1 years for men and 79.0 years for women.

*****Turbulent Twenties

Though twenty-somethings have stopped growing, nutrient needs remain

high thanks to pre-menstrual syndrome (PMS), menstruation, birth control

pills, childbearing, lactation and alcohol consumption.

PMS is closely linked to vitamin B6, magnesium and calcium because they

work with brain chemicals to effect mood. Vitamin E, soy phytoestrogens and

sodium are also interconnected with pre-menstrual matters.

Menstruation increases monthly blood loss -- as much as one-fourth cup,

requiring iron, usually from dietary sources.

Birth control pills may lower blood levels of B1, B2, B6, B12 and folic

acid.

Pregnancy increases caloric needs to 80,000 total calories above normal

(an additional 2,500 calories daily). Roughly ten additional grams protein,

and more B vitamins, C, D, folate, calcium, iron and fluids are needed

daily. Lactation requires more magnesium and zinc.

Alcohol consumption affects vitamin B1, B2, B6 and folic acid status.

20's Direction:

Cut dietary fat to 30% or fewer calories. Double fiber intake. Include

low-fat dairy products, lean red meat, legumes and green leafy vegetables

for vitamin E, calcium, iron and zinc. Have lean poultry, pork or fish for

vitamin B6 and fortified cereals or orange juice for folic acid. Meet

calorie, nutrient and fluid needs for pregnancy and lactation. If you drink

alcohol, replace B-vitamin loss.

*****Tiresome Thirties

Too much eating-on-the-run and self-neglect may turn thirty-something

tummies into tubby torsos. As the biological clock keeps ticking, metabolism

keeps slowing. Increased weight, infertility, bone and muscle loss become

concerns.

Weight adds up easily. Your metabolism is slowing at the rate of about

1% per year. To prevent middle-age spread, you'll need to eat about 1% fewer

calories annually (a mere 17 calories less since average daily caloric

intake of 30 year old women is about 1,658 calories).

Infertility hits about age thirty-nine, then increases after forty. If

body fat is low, less estrogen is produced; if high, more. Neither condition

is optimal. Obese women actually have higher anovulation (skipped periods)

rates and fewer pregnancies than thinner women with lower body fat, which

causes 25-35% infertility.

Bone loss begins around age 35, unless calcium intake was insufficient

earlier, then 1% bone is lost annually. After age 35, if food choices are

poor, calcium loss is escalated. Heavy alcohol consumption sizably increases

calcium loss.

Muscle decreases annually -- about 1-2%, or 5-10 pounds per decade,

unless engaged in muscle-building activities. Concurrently, body fat

accumulates from 18-35% for men and 20-44% for women starting at age 30

through age 80.

30's Direction:

Many twenties' guidelines still fit, but cut calories by 2%. Keep proper

body weight before pregnancy. Include plenty of vitamins B6, C, D, E, and

magnesium, potassium and zinc from foods such as fortified cereal, low-fat

milk, orange juice, lean meat and whole grains. Drink three calcium-rich

glasses of milk or equivalent daily. Work out to preserve strong bones.

*****Fearless Forties

Eat like you're thirty, but cut calories another 2%. Adjust diet and

lifestyle to match sensory changes. Slow down and respect demand's of

over-forty pregnancy/lactation. Follow American Heart Association, American

Cancer Society or American Diabetes Association guidelines. Eat calcium-rich

food and practice strength-training to preserve healthy bones and teeth.

*****Fab Fifties

One-third of the U.S. population, more than 20 million American women,

are over age 50. One-in-three are obese and at higher risk for heart

disease, cancer, diabetes and osteoporosis. Over-fifty men run risks of

obesity-related diseases too, such as heart disease, prostate cancer, even

osteoporosis.

Heart disease may strike and kill in this age category. Women are no

longer spared. Fifty-year-plus women have a 8-12% risk of developing

coronary heart disease in the next ten years of life unless hormone

replacement therapy (HRT), soy or alternative means are used to replace

heart-healthy estrogen after menopause.

Cancer is still the number one cause of death in people over fifty. Up

to 70% cancers are lifestyle-related. Smoking cessation, regular exercise,

reduced fat and alcohol consumption and extra fiber are recommended.

Lifestyle choices, not merely aging, predict osteoporosis, or brittle

bones. Good calcium and vitamin D intake may offset up to 60% bone

fractures. Though bone loss accelerates after menopause, weight-bearing

activities, hormone replacement therapy and diet therapy may compensate.

Diabetes is typically non-insulin-dependent. By this age, diabetes is

usually caused by poor diet and overweight.

Menopause calls for decreased iron, and additional vitamins C and E,

calcium, magnesium and soy phytoestrogens. Easy on caffeine and alcohol

(they're bone robbers).

50's Direction:

Follow nutritional guidelines for disease prevention and health

promotion. Do control weight, but eat well and get or keep moving. Add

weight-bearing exercise if you haven't already. Subtract another 2% fewer

daily calories. Consider hormone-replacement therapy or dietary

phytoestrogens for menopausal symptoms, heart health and cancer prevention.

Keep in mind men have hormonal decline, too. As hormones decrease, so may

sex drive. The best RX may be to eat well, rest and keep physically active.

Both genders should bone up with calcium, vitamin D and magnesium-rich

foods.

*****Ageless and Timeless

If you eat right and stay fit, your true biological age may not show. It

doesn't hurt to inherit some good genes either. For insurance at any age, in

addition to healthful eating, exercise happily and supplement responsibly --

keys for healthful decades to come.

----------------------------------------------------------------------------

----

B. Marcus, MS, RD, LD, CNS, FADA, national award-winning

Registered Dietitian in private practice in Northfield, Illinois,

specializes in food, nutrition and fitness Lose Weight Today!

http://www.cyberdiet.com/reg/focus/decade_dels.html

[Guest guest]

Elaine,

Thank you for this! I love this. I went and checked out the web site as

well! If you all haven't checked it out yet, this is a good one and you can

also join their mailing list! If you loved this article as much as I did,

you might want to join.

Thank you, Sweetie!

~Rainy

> http://www.cyberdiet.com/reg/focus/decade_dels.html

----- Original Message -----

From: " elaine " <elainer@...>

> Eating Well Through the Decades

>

> " To every thing there is a season. "

>

> If you follow this biblical wisdom, you probably ascribe to the notion

> when you're twenty you should marry, thirty bear children, forty claim

your

> fame, fifty become barren, sixty retire and so on. Truth is life is a

series

> of events which bear some semblance to life cycle. The cycle is not

smooth;

> rather, it's a roller coaster of challenges, injustices and rewards --

many

> nutritionally related. Come experience.

>

> *****The Great Slow Down

>

> After rapid teenage growth, body systems begin to slowly decline,

> especially muscular and immune. Your metabolism slows, along with

digestion,

> endocrine function and glucose tolerance. So it's easy to gain weight. If

> you're a sedentary, stressed smoker, drinker, sun worshipper or poor eater

> you may accelerate aging -- even at twenty.

>

> Good news is you may beat the odds. Life expectancy has increased

> three-fold since 1700 to 72.1 years for men and 79.0 years for women.

>

> *****Turbulent Twenties

>

> Though twenty-somethings have stopped growing, nutrient needs remain

> high thanks to pre-menstrual syndrome (PMS), menstruation, birth control

> pills, childbearing, lactation and alcohol consumption.

> PMS is closely linked to vitamin B6, magnesium and calcium because

they

> work with brain chemicals to effect mood. Vitamin E, soy phytoestrogens

and

> sodium are also interconnected with pre-menstrual matters.

> Menstruation increases monthly blood loss -- as much as one-fourth

cup,

> requiring iron, usually from dietary sources.

> Birth control pills may lower blood levels of B1, B2, B6, B12 and

folic

> acid.

> Pregnancy increases caloric needs to 80,000 total calories above

normal

> (an additional 2,500 calories daily). Roughly ten additional grams

protein,

> and more B vitamins, C, D, folate, calcium, iron and fluids are needed

> daily. Lactation requires more magnesium and zinc.

> Alcohol consumption affects vitamin B1, B2, B6 and folic acid status.

>

> 20's Direction:

> Cut dietary fat to 30% or fewer calories. Double fiber intake. Include

> low-fat dairy products, lean red meat, legumes and green leafy vegetables

> for vitamin E, calcium, iron and zinc. Have lean poultry, pork or fish for

> vitamin B6 and fortified cereals or orange juice for folic acid. Meet

> calorie, nutrient and fluid needs for pregnancy and lactation. If you

drink

> alcohol, replace B-vitamin loss.

>

>

> *****Tiresome Thirties

>

> Too much eating-on-the-run and self-neglect may turn thirty-something

> tummies into tubby torsos. As the biological clock keeps ticking,

metabolism

> keeps slowing. Increased weight, infertility, bone and muscle loss become

> concerns.

>

> Weight adds up easily. Your metabolism is slowing at the rate of about

> 1% per year. To prevent middle-age spread, you'll need to eat about 1%

fewer

> calories annually (a mere 17 calories less since average daily caloric

> intake of 30 year old women is about 1,658 calories).

>

> Infertility hits about age thirty-nine, then increases after forty. If

> body fat is low, less estrogen is produced; if high, more. Neither

condition

> is optimal. Obese women actually have higher anovulation (skipped periods)

> rates and fewer pregnancies than thinner women with lower body fat, which

> causes 25-35% infertility.

>

> Bone loss begins around age 35, unless calcium intake was insufficient

> earlier, then 1% bone is lost annually. After age 35, if food choices are

> poor, calcium loss is escalated. Heavy alcohol consumption sizably

increases

> calcium loss.

> Muscle decreases annually -- about 1-2%, or 5-10 pounds per decade,

> unless engaged in muscle-building activities. Concurrently, body fat

> accumulates from 18-35% for men and 20-44% for women starting at age 30

> through age 80.

>

> 30's Direction:

> Many twenties' guidelines still fit, but cut calories by 2%. Keep

proper

> body weight before pregnancy. Include plenty of vitamins B6, C, D, E, and

> magnesium, potassium and zinc from foods such as fortified cereal, low-fat

> milk, orange juice, lean meat and whole grains. Drink three calcium-rich

> glasses of milk or equivalent daily. Work out to preserve strong bones.

>

>

> *****Fearless Forties

>

> Eat like you're thirty, but cut calories another 2%. Adjust diet and

> lifestyle to match sensory changes. Slow down and respect demand's of

> over-forty pregnancy/lactation. Follow American Heart Association,

American

> Cancer Society or American Diabetes Association guidelines. Eat

calcium-rich

> food and practice strength-training to preserve healthy bones and teeth.

>

>

> *****Fab Fifties

>

> One-third of the U.S. population, more than 20 million American women,

> are over age 50. One-in-three are obese and at higher risk for heart

> disease, cancer, diabetes and osteoporosis. Over-fifty men run risks of

> obesity-related diseases too, such as heart disease, prostate cancer, even

> osteoporosis.

>

> Heart disease may strike and kill in this age category. Women are no

> longer spared. Fifty-year-plus women have a 8-12% risk of developing

> coronary heart disease in the next ten years of life unless hormone

> replacement therapy (HRT), soy or alternative means are used to replace

> heart-healthy estrogen after menopause.

> Cancer is still the number one cause of death in people over fifty. Up

> to 70% cancers are lifestyle-related. Smoking cessation, regular exercise,

> reduced fat and alcohol consumption and extra fiber are recommended.

> Lifestyle choices, not merely aging, predict osteoporosis, or brittle

> bones. Good calcium and vitamin D intake may offset up to 60% bone

> fractures. Though bone loss accelerates after menopause, weight-bearing

> activities, hormone replacement therapy and diet therapy may compensate.

> Diabetes is typically non-insulin-dependent. By this age, diabetes is

> usually caused by poor diet and overweight.

> Menopause calls for decreased iron, and additional vitamins C and E,

> calcium, magnesium and soy phytoestrogens. Easy on caffeine and alcohol

> (they're bone robbers).

>

> 50's Direction:

> Follow nutritional guidelines for disease prevention and health

> promotion. Do control weight, but eat well and get or keep moving. Add

> weight-bearing exercise if you haven't already. Subtract another 2% fewer

> daily calories. Consider hormone-replacement therapy or

dietary

> phytoestrogens for menopausal symptoms, heart health and cancer

prevention.

> Keep in mind men have hormonal decline, too. As hormones decrease, so may

> sex drive. The best RX may be to eat well, rest and keep physically

active.

> Both genders should bone up with calcium, vitamin D and magnesium-rich

> foods.

>

>

> *****Ageless and Timeless

>

> If you eat right and stay fit, your true biological age may not show.

It

> doesn't hurt to inherit some good genes either. For insurance at any age,

in

> addition to healthful eating, exercise happily and supplement

responsibly --

> keys for healthful decades to come.

>

>

>

> --------------------------------------------------------------------------

--

> ----

> B. Marcus, MS, RD, LD, CNS, FADA, national award-winning

> Registered Dietitian in private practice in Northfield, Illinois,

> specializes in food, nutrition and fitness Lose Weight Today!

>

> http://www.cyberdiet.com/reg/focus/decade_dels.html