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Good Health for Each Stage of Life
Find the right blend of nutrition and exercise
Question:
What is the best advice on nutrition and exercise you can give for me, my daughter and my mother? – Peggy, Waterford
Answer:
Well, Peggy, those are three different stages in life, and each stage is different, so I’m going to break it down. No matter what stage of life you’re in, you need to exercise and eat right.
Let’s start with nutrition. Every woman needs to make sure she gets enough iron. It helps enhance oxygen distribution, keeps your immune system healthy and helps your body produce energy. Teens need 15 milligrams of iron a day. As women get older, that jumps to 18. After age 51, you need only 8 milligrams a day. Good sources include spinach, broccoli, brussels sprouts and tofu.
Another vitamin women need is folate, also called folic acid. It’s most known for its importance during pregnancy because it helps prevent birth defects. Folate allows for complete development of red blood cells, which carry oxygen to the body. Females 14 years or older need 400 micrograms per day, and pregnant women need 600. To get folate, eat romaine lettuce, spinach, asparagus and broccoli.
And you probably hear this one a lot: Women need calcium. It helps maintain strong bones, supports proper functioning of nerves and muscles, and helps your blood clot. Women older than age 51 need 1,200 milligrams of calcium a day. Younger women need about 1,000 and teens need 1,300 milligrams a day. Stack your plate with spinach, turnip greens and cheese, and spice things up with some cinnamon. You also want to take calcium with vitamin D, which helps your body absorb the nutrient.
Women, you also need to exercise. I recommend cardiovascular exercise along with weight training. Remember, weight training develops muscles, and muscles burn twice as many calories as fat. You should weight train three days a week on nonconsecutive days. Do two exercises per body part for 10 to 15 repetitions. Do cardiovascular work after your weight training to burn fat, for 45 to 60 minutes four to five days per week.
Along with proper exercise and nutrition, you should be getting regular medical checkups, and when you hit middle age, get a mammogram.
“Women should be screened for breast cancer starting at age 40 or earlier, based on their family history,” advises Angela Bully, M.D. of DMC Harper University Hospital.
Nutrition, exercise and proper health screenings will help keep you healthy and strong.
If you have questions on nutrition or exercise, you can reach Peter Nielsen and his staff by calling 888.763.4808. Listen to Peter on News/Talk 760 WJR Detroit, daily at 11:25 a.m. and every Sunday from 3-4 p.m., and check your local listings for Peter’s nationally syndicated TV series, Peter’s Principles, seen locally on WDIV-TV (Channel 4). For more information on his programs or products, visit www.peternielsen.com. Have a question for Peter? E-mail it to cmnelson@dnps.com or nielsenfit@aol.com.