Nutrition and Health



Female 20s

If smoking and drinking excessively, your body requires extra Vitamins B, C & E, folate, magnesium and zinc. Include meat, seafood, dairy products and wholegrain meals in your diet.

Develop a weight-bearing exercise habit (such as jumping, running, dancing or skipping) which improves bone density for later decades in life.

Female 30s

Stop smoking and heavy drinking and adopt healthy eating and lifestyle. Keep a healthy body weight by having a balanced diet with small portions 5-6 times a day.

Continue with weight-bearing exercises. Include abdominal and core workouts which help you maintain good posture during pregnancy. Be more active.

Female 40s

Joint stiffness and reduced flexibility are beginning to emerge. Use your feet instead of driving short distances. Walking softens muscles and lubricate joints.

Gentle exercise such as walking helps keep fit and reduces the body fat. Tai chi, Pilates and Yoga are great ways to increase agility and the plasticity of your joints.

Female 50s & above

Although heart disease in women is significantly less than in men of similar ages before menopause (possibly due to the protective effects of oestrogen), after menopause the incidence of heart disease catches up among women who are not physically active and do not have a healthy diet. Menopause symptoms can be reduced by the intake of vegetables which are good sources of phyto-estrogens such as fennel, soy (e.g. soy milk) and linseed. Increase your intake of calcium to ~ 700mg per day through diet such as dairy products, to prevent osteoporosis. Do not ignore female health related issues such as bleeding after menopause. Be aware of changes in your breast and examine them regularly.

Regular exercise can also relieve the symptoms of menopause. Walking and aerobic exercises such as Tai chi help maintain balance and prevent bone fracture. Keep your mind active to beat Dementia.  

Published 28/03/2011, Review date August 2015