|
For many women, the ages of 20 to 30 years may signal a period of change. Starting work for the first time, moving away from home, sharing houses, starting motherhood. These factors can influence activity and eating patterns, which in turn influences our long term health and weight. It is a high risk time for excess alcohol intake and irregular meals. Many women stop playing sport around this time and frequently say this is because they are too busy.
Calcium and bone health
Building and maintaining bone density should be a priority, so gaining your recommended daily intake (RDI) of calcium is important. Bone mass is still increasing in early 20s.You can do this through having two to three serves daily of low-fat dairy foods or substitutes (e.g. calcium fortified soy milks, soft boned fish). Aim for low fat dairy foods to keep your energy intake and weight at a healthy level. Calcium intake should be 1000mg per day. The Australian National Nutrition Survey found that over half of Australian women had less than one serving of calcium-containing foods daily so this is an important area for all women to focus on.
Eat regular meals and maintain a healthy, balanced diet
Vary your diet. Aim to include a range of different foods each day. There is no need to cut out all fats and oils, but you should try to include mainly ‘good’ oils, such as oils from nuts, seeds, avocados and olives, as these are important for your body. It is fine to include take away foods occasionally; however these should be balanced with a variety of other foods.
Iron deficiency
Women in their 20s are at a higher risk of developing iron deficiency due to the monthly loss of menstrual blood. This can lead to tiredness, a lower resistance to infection and a reduced ability to work. Alongside this, Australian women also don’t eat enough iron containing foods. The Australian National Nutrition Survey found that two thirds of women consumed less than the lower range of the recommended daily iron intake.
Foods rich in iron include lean meat, dried fruits and nuts, wholegrain breads and green leafy vegetables. If you are a meat eater, include some lean, red meat two to three times per week. Even small amounts can make a difference to your iron levels, particularly if meat is eaten with vegetables.
Vegetarian diet
While a vegetarian diet can be a very healthy way of eating, if you are going to become vegetarian, it is important to be serious about it. Do your research, and find the important substitutes for meat, like dried beans, lentils, nuts and seeds. Women who are vegetarians are at an even higher risk of being iron deficient. If you have concerns about your iron levels, you should have them checked by your doctor.
Vegetarians also need to make sure they get enough zinc and vitamin B12. Eating foods rich in Vitamin C (such as oranges or orange juice or vegetables such as red capsicum) with non-meat sources of iron and zinc helps increase your absorption of these nutrients. Including dairy foods in your diet will also help you get adequate levels of calcium and vitamin B12. If you are a strict vegan, consider supplementation or using fortified foods for adequate vitamin B12 levels.
Alcohol and Drugs
The National Health and Medical Research Council (NHMRC) published updated guidelines on alcohol consumption in March 2009. These guidelines recommend men and women consume no more than two standard drinks per day to reduce the long-term health risks associated with alcohol and no more than four standard drinks on any one occasion to reduce the short-term health risks.
| Standard Drinks: |
| Wine |
100mls |
| Spirits |
30mls |
| Full strength beer |
285mls |
If you chose to drink alcohol, try to follow these guidelines and avoid binge drinking. Set limits for yourself and include some non-alcoholic drinks.
Some people in this age group use illegal drugs such as marijuana, amphetamines and ecstasy. Not only can these drugs cause serious health risks, they are also especially dangerous due to their unpredictable composition. Use of legal substances such as tobacco is highest in this age group, with 30 per cent of 18-29 year olds smoking. Side effects of smoking include increased risk of clotting (when in conjunction with contraceptive pills) and premature skin ageing. For more information about alcohol and drugs, go to
Physical activity
Make sure you include regular physical activity, at least 30-60 minutes every day . Include sport or even brisk walking as it provides a regular low cost activity. If working hours interfere with your ability to play sport, try to include activity during the day or on weekends. Find a friend to exercise with, make a time, go for a walk, go to the park or ride a bike.
Relaxation
Escaping from the stress and strain of the daily routine has a positive influence on the health and well-being of both men and women. Taking some time for yourself by simply reading a book or magazine, taking a long bath, gardening, enjoying beauty care ‘rituals’ (such as getting your hair or nails done) and participating in a hobby or recreation are all great forms of relaxation. Meditation and relaxation exercises can be very useful ways to cope with stressful situations. Covered above maybe save for another age group.
Health screening
If you are in this age group, you need to discuss with your GP the need for regular checks. Pap smears are performed every 2 years for women who have been sexually active for 2 years or at 18, whichever is first.
Regular screening for sexually transmitted diseases is important throughout all stages of life, but particularly at this age. Chlamydia is becoming the most common STI in young Australian women aged 18-25 and can occur without any obvious symptoms.
Height and weight should be documented at these check ups. 20-25 year old women are increasing in weight more than any other age group in our population. It is a good opportunity to establish healthy eating and good lifestyle habits.
Content Updated June 23, 2009
|
