The Business of Healthy Aging

By Beverly Calero

Busy women are constantly making lists, and a healthy diet and lifestyle can usually be found at the top of those lists! But lifestyles change as we move through our 20s to our 30s and beyond. So, to keep us on our toes and ready to enjoy the most out of every moment, here are a couple of tips to keep us up and running!


This decade can be a time filled with chaos as you begin to lay the foundations for your life. You might be starting a new job, getting a new apartment, dating, or even starting a new family. With so many new responsibilities to manage, a healthy diet can easily become less of a priority during this stage in life. Our bodies our strong but they do need help from some key ingredients. Protein is a necessary dietary building block that helps rebuild and strengthen muscles, yet it is oftentimes overlooked – particularly by younger women. Try to consume 60 to 70 grams of protein a day by adding white meat poultry, beans, lean meats, fish, and dairy products to your diet. Potassium can also help strengthen your muscles and heart as well! Foods rich in potassium include apples, bananas and plain yogurt.


Stress levels can reach an all-time high for women once they reach their 30’s due to increasing career and family demands. During this time, the results of the unhealthy habits we may developed in our 20’s begin to rear their ugly heads – literally. The evidence of a less-than-healthy lifestyle may most typically be seen in our skin, in our attitudes and in our formerly brick-house bodies. It’s essential that we bolster our diets with key elements such as folate, phytonutrients, and iron to combat the damage that lack of sleep, poor diet and high stress levels may have caused. Iron is necessary when performing cognitive tasks, which an 18 milligram dose from poultry, soybeans, and pumpkin seeds can keep us fully focused.

Folate reduces the risk of heart disease and is plentifully found in chickpeas, asparagus, spinach, avocadoes and orange juice. 400 micrograms are in order to keep running healthy. Phytonutrients are known to slow down the aging process and reduce the risks of heart disease. You’ll enjoy taking in your daily recommended doses of phytonutrients by indulging dark chocolate, red wine and coffee.


It’s usually not until we reach our 40’s that we begin to find –or make time-for ourselves again. This is when fitness and dietary goals begin to resurface with renewed determination. Three key ingredients that will help you reach your goals are: Calcium, fiber, and Vitamin D. Calcium is essential for keeping bones strong, and 1000 milligrams per day (preferably from low-fat dairy products) will help get you there. Fiber helps keep cholesterol at healthy levels. Fiber also helps the body feel full longer which aids in weight loss and maintenance. Vitamin D helps support a healthy immune system, reduces the risk of breast and colon cancer and helps the body absorb Calcium. While Vitamin D is not easily found in many foods, supplements area readily available to ensure the recommended daily dose of 600 to 1000 milligrams.

In a youth-obsessed culture like ours, it’s natural and easy to feel anxious about aging. But each of us has a choice to age gracefully or not. Take steps now, no matter what stage of life you may be in to ensure your Golden Years are bright. The foundation you lay today, can greatly impact the quality of life you have tomorrow.

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