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The needs of the body are different at every age. It is not possible that your body needs the same food and lifestyle at the age of 40 as it needed in childhood. With increasing age, many types of changes start taking place in the body (Lifestyle Changes With Age), due to which changes are also needed in diet, sleep and lifestyle (Age Specific Health Guide).
Age up to 18 years
At this age the body develops rapidly, therefore it is very important to pay special attention to nutrition and physical activities.
Exercise-
- Children and teenagers aged 5 to 17 years should do 60 minutes of physical activity daily.
- Small children can participate in activities like sports, running and cycling.
- Teenagers can do light exercise, yoga, swimming or sports.
Diet-
- Carbs (40-65%) – Whole grain bread, brown rice, fruits and vegetables.
- Protein (10-25%) – Eggs, pulses, nuts, soya, chicken and fish.
- Fat (15-35%) – Get healthy fats from yogurt, ghee, fish and nuts .
- Drink coconut water, buttermilk and lemon water for hydration.
Sleep-
- 8-10 hours of sleep is necessary at this age.
- Lack of sleep can lead to weak memory and loss of focus.
18-64 years of age
Physical development is almost complete by the age of 18. Therefore, to maintain health beyond this age, along with maintaining physical activity, attention should also be paid to nutrition.
Exercise-
- Do 150-300 minutes of moderate exercise (such as walking, cycling) a week.
- Do strength training twice a week.
Diet-
- After 35-40 years, bone density starts decreasing, so take calcium (milk, curd, green vegetables) and vitamin D.
- A diet rich in fibre (oats, whole grains, fruits) keeps the digestive system healthy.
- Make sure to include protein and healthy fats in your diet.
Sleep
- One should sleep for 7 hours till the age of 60 years and 7-8 hours till the age of 61-65 years.
- Lack of sleep can increase the risk of stress, obesity and heart disease .
Age above 65 years
Metabolism slows down at this age, so nutrition and light exercise are important.
Exercise
- Do light exercise (walking, yoga) for 150 minutes a week.
- To maintain balance, do stretching and balance exercises.
Diet
- Eat 30 grams of dry fruits (almonds, walnuts) daily.
- Take vitamin B12 (eggs, milk, fish) to help form red blood cells.
- Drink more liquids (juice, soup), as appetite may decrease and some people may have difficulty chewing.
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