If you had just one piece of health consultation for females at any age, what would it be?
That is the question we rise to a lot of connoisseur in nutrition, obesity, cardiology, and other health disciplines. While most females don’t concern much about their health, studies prove the lifestyle and health decisions we make during our every pace of life have a dramatic effect on how well we age.
Staying healthy for females in their young age is strongly linked with a lower risk for heart disease in middle age, according to research from Northwestern University.
That study also showed that most people who follow five healthy habits in their 20s which is a lean body mass index, moderate alcohol consumption, no smoking, a healthy diet, and regular physical activity had stayed healthy well into middle age.
Also, an out of proportion amount of the weight we gain in life is piled up at a young age, according to data from the Centers for Disease Control and Prevention.
The average woman in the United States weighs about 150 when she is 19, but by the time she is 29, she weighs 162 pounds which is a gain of 12 pounds. Whereas average 19-year-old man weighs 175 pounds, but by the time he hits 29 he is nine pounds heavier, weighing in at 184 pounds.
On the other hand, it can be especially hard for a young adult to focus on health. Young people usually spend long hours at work, which can make it onerous to exercise and eat well. They deal with job pressure, love challenges, financial problems, and family stress. No one has time to think about long-term health.
Therefore to make it easy we are here with the simple strategies to help females to get on the path to better health.
Good Habit: Weigh Yourself Regularly
Purchase a bathroom scale or use one at the gym and weigh yourself in a regular manner. There is nothing more catastrophic to long-term health than carrying surplus pounds, and weight tends to creep up starting in the young ages.
It is pretty simple for most people to get rid of three to five pounds and much arduous to get rid of 20. If you keep an eye on your weight you can catch it as fast as possible.
Good Habit: Learn To Cook
Learning to cook will economize your money and also help you to eat healthy food. Your focal point should be on full-flavored ways to add variety to your diet and to enhance intake of veggies and fruits and other nutrient-rich ingredients.
As you explore with herbs and spices and new cooking methodologies, you will discover that you can cut down on the unhealthy fats, sugar, and salt, as well as the too much of calories found in many ready-made convenience foods.
Hence your target should be to devise a nutritious and enjoyable eating behavior that is tenable and that will aid you not only to be healthy but also to take care of your weight.
Good Habit: Cut Down On Sugar
Young peoples should try to steer clear of excessive simple sugar by knocking out the most common sources of consumption which consist of;
- sugared soft drinks
- breakfast cereals with added sugar and
- adding table sugar to foods.
Excessive sugar consumption has been associated with obesity and diabetes, both of which result in heart disease. Sugar portray “empty calories” with none of the significance nutrients required in a balanced diet.
On the contrary, the typical dietary villains, fat, especially saturated fat, and salt have gone through re-examination by so many thoughtful nutrition connoisseurs. In both cases, the available scientific proof does not clearly validate a link to heart disease.
Good Habit: Live An Active Life
While the majority of people cannot find time for an anticipated exercise routine, that does not mean you cannot find time to be active.
Set up physical activity into your daily life routine. Find a method to get 20 or 30 minutes of activity every day, including riding a bike or briskly walking to work.
Good Habit: Follow a Post-Party Exercise Habit
If you involve in a lot of drinking and snacking, make sure you exercise a lot to offset all those extra calories from Friday to Sunday which is come with extra drinking and eating.
it is found in a study that on Friday through Sunday young adults consumed about 115 more calories than on other days, primarily from fat and alcohol.
Good Habit: Eat Veggies
Nutrition science is perplexing and debated endlessly, but the rudiments are well established which is
- Eat plenty of plant foods,
- go easy on junk foods, and
- stay active.
- The trick is to enjoy your meals, but not to eat too much or too often.
Good Habit: Use Portion Control
one advice would be not to ban whole food groups but to use portion control. Portion control does not refer to tiny portions of all foods quite the opposite.
It is okay to eat larger portions of healthy foods such as vegetables and fruit. No one got to gain weight from eating carrots or bananas. Prefer smaller portions of unhealthy foods such as sweets, alcohol and processed foods.
While eating out, allow your hand to be your mentor. A serving of protein such as chicken or fish should be the size of your palm which means just 1-2 palms of protein. A serving of starch, preferably a whole grain like brown rice or quinoa should be the size of your fist. Curb high-fat condiments such as salad dressing to a few tablespoons which means about the size of your thumb tip.
Good Habit: Find a Job You Enjoy.
Ohio State University research showed that work-life at your young age can affect your midlife mental health. People who are barely happy in their jobs are more prone to report depression, stress and sleep issues and have lower complete mental health scores.
If I can give just one piece of health advice for a young female, I would advise finding a job they feel passionate about. This passion can keep them motivated, help them find meaning in life, and enhance expectations about their future. That in turn will make them more involved in life and healthier behaviors, which will have long term advantages for their well-being.