The most valuable yet most ignored aspect of the lives of all 20-year-olds is their health. When we asked 30 year-olds what is the one advice that they would like to give to themselves when they were 20, the unanimous answer was “take care of your health.”
It has been scientifically proven that the lifestyle and health decisions we take during our 20’s decide how well we age and what problems we invite or prevent. A study at Northwestern University showed that majority of the people who adopted the following 5 habits stayed healthy as they descended into their 30’s. No smoking, moderate alcohol consumption, a healthy diet, regular physical activity and a lean body mass index are the things that combined are the key to a healthy body.
Of course, when reality hits you, you realize that maintaining these things along with a hectic and a rushed lifestyle is very difficult. Moreover, in the whirlpool of multiple tracks going on in life, you often forget to include the health factor on your priority list. So, to help you with the dilemma, we have come up with a list of 5 habits that would help you keep your health on the right track.
Invest in a weighing machine.
It is during the 20s that our weight tends to creep up on us without us knowing. If you weigh yourself at regular intervals, it will help you keep a track of it, and plan your meals accordingly. It is easier to reduce 2 kgs than 12kgs, and that would be possible only if your weight is under the scanner.
Learn cooking!
Eating out or ordering in can seem to be lifesavers after a long day at work, and once you use this cheat code on the regular, it becomes a habit and an unhealthy one at that! However the satisfaction you expect out of that food diminishes with every passing day, and yet you stick to it merely to gratify your laziness. However, this causes more harm to your system than you can fathom. So learn to cook, and devote one day in the week to cooking alone. Prepare a few dishes and refrigerate it, take out and heat whenever you need. Home cooked food not only builds up your health but builds benefits that help you in the long run. Your goal should be to use as many veggies as possible and pack in as much nutrition as you can. Explore different ways to do the same and see how it rewards your body.
Practice portion control.
Lisa R. Young, adjunct professor of nutrition at New York University, emphasizes the importance of portion control. “My tip would be to not to ban entire food groups but to practice portion control. Portion control doesn’t mean tiny portions of all foods – quite the opposite. It’s okay to eat larger portions of healthy foods like vegetables and fruit. No one got fat from eating carrots or bananas. Choose smaller portions of unhealthy foods such as sweets, alcohol and processed foods. When eating out, let your hand be your guide. A serving of protein like chicken or fish should be the size of your palm. (Think 1-2 palms of protein.) A serving of starch, preferably a whole grain such as brown rice or quinoa should be the size of your fist. Limit high-fat condiments like salad dressing to a few tablespoons – a tablespoon is about the size of your thumb tip.”
4. Avoid sugar
Steven E. Nissen, chairman of cardiovascular medicine at the Cleveland Clinic Foundation says, “I suggest that young people try to avoid excessive simple sugar by eliminating the most common sources of consumption: 1) sugared soft drinks 2) breakfast cereals with added sugar and 3) adding table sugar to foods. Excessive sugar intake has been linked to obesity and diabetes, both of which contribute to heart disease. Sugar represents “empty calories” with none of the important nutrients needed in a balanced diet. Conversely, the traditional dietary villains, fat, particularly saturated fat, and salt, has undergone re-examination by many thoughtful nutrition experts. In both cases, the available scientific evidence does not clearly show a link to heart disease.”
Live an active life.
Willett, chairman of the nutrition department at the Harvard School for Public Health is of the opinion that in spite of living a packed life, it is very important to indulge in any form of physical activity for 20-30 minutes every day. It could be riding, running or walking, but it should be something!
So, there you go, 5 simple ways of staying fit and healthy and preparing for the approaching 30’s. Prioritize and start taking care of your body today, so that it can take care of you tomorrow.
