Regular physical activity can help
ward off excess kilos, diseases, bone
loss, stress, depression and anxiety
now and down the track. At the
moment, while we are all
avoiding crowded gym
classes and public spaces,
you can still find some
workouts that can be
done from home.
Put out the fire. Aside
from yellowing teeth and
bad breath, smoking also
increases your future risk of
menstrual cycle and fertility
problems, osteoporosis, cancer,
heart disease and stroke. It can also
increase your susceptibility to infections
such as pneumonia and influenza, and
lower the levels of protective antioxidants
(such as vitamin C) in the blood.
Lay the foundations. Your bone density
has nearly reached its peak by this age.
The sooner you start protecting your
bones, the more likely you are to have
healthy, strong bones for life. The
combination of eating a diet rich in
calcium (1000mg daily), ensuring you
are getting enough sunlight to make
vitamin D, and exercising are three
HEALTH CHECK ALERT
CERVICAL SCREEN (^) All women over 25
should have a cervical screening test every five years. This
applies even if you’re not having reguar sex, regardless
of whether your sexual partners are male or female, and
whether you’ve had the HPV vaccine or not.
key factors that can help build and
maintain strong, healthy bones.
Protect your skin. It’s almost impossible
to completely escape skin
damage as we age. But you
can delay the onset of
wrinkles, sagging skin
and sun damage by
applying sunscreen to
your face and hands.
Squeeze in sleep. Sticking
to a balanced sleep-wake
cycle might not be top of
your list at this age, but it’s
important for your mental and physical
wellbeing. Studies show that people who
don’t get enough quality sleep are more
likely to get sick after being exposed to
a virus, with lack of sleep also affecting
recovery time if you do get sick. Try to
go to bed at the same time each night to
keep your body clock happy and letin
natural light first thing in the morning.
Stay safe
Women in their 20s are at a higher
risk of getting sexually transmitted
infections (STIs). Brisbane
gynaecologist Dr Devini Ameratunga
says, “STIs can cause chronic pelvic
pain, blocked tubes and infertility, soit’s
important to consider this in your 20sto
prevent problems later on.” »
HOW TO EAT...
Accredited practising
dietitian Bronwen
Greenfield says:
» This is the age to focus
on creating healthy habits
to set you up for life.
A simple strategy is
consuming two serves
of fruit and at least five
serves of vegetables a
day. This will ensure it’s
a habit by the time you
reach your 30s.
» Iron deficiency is common
at this age, so it’s important
to ensure that you’re eating
enough iron-rich foods such
as lean meats or non-animal
sources such as legumes,
wholegrains and leafy greens.
» Keep in mind that pant-
based sources of iron are not
as well absorbed, so pair these
foods with a source of vitamin
C such as citrus fruits, tomato
or capsicum, and consume
any ‘iron blockers’ like coffee
separately, to help increase
the amount of iron absorbed.
be informed
Good Health
handbook