Clinical Nutrition, Weight Loss & Exercise

We can't prevent aging. But eating right and staying fit can help keep you feeling and looking good at any age. But it's important to be aware of the bodies' changing needs. Staying active and tailoring food intake to keep up with your changing body can help minimize unwanted weight gain and energy loss, and possibly keep diseases in check.

Your early 20ís is the time to start lowering your risk of getting osteoporosis through evaluation of your calcium and vitamin D levels. Review your diet and consume foods that are calcium-rich. Make sure you're getting the recommended daily amount of folate or folic acid, especially if you are planning a pregnancy. This essential B vitamin can protect the fetus from serious birth defects. Dr. Shalita and our nutritionist can assist you in optimizing your dietary and/or supplementation choices.

In your 30ís a woman's metabolism slows down between 2-8% every decade. That means a 35-year-old woman needs 100 fewer calories a day than she did 10 years earlier. To keep your weight steady, youíll need to exercise more and eat less. But your body still needs nutrients. Re-examine your diet. Cut back on empty calories and eat more nutritious foods.

As women reach their 40ís and beyond, muscle mass slowly begins to decrease. Fat accumulates. The best way to prevent age-related muscle loss is to make strength training and weight-bearing exercise a priority. Women 40 an over should consider strength training exercises, including weight or resistance training, at least twice a week, and weight bearing exercises, including swimming, walking, and dancing, at least five times a week.

At any age, exercise is one of the best things you can do for you and your health. Find something you enjoy that fits into your daily schedule. It doesn't matter what you choose to do as long as you do it regularly. The benefits of exercise are endless. It promotes weight control, improves your strength and flexibility, lowers your risk of heart disease, helps control blood pressure and diabetes, relieves stress, and improves your mood and the way you feel about yourself.