Each one of us is an individual, with different backgrounds, desires, and needs. That’s what makes us unique. As our body ages, it undergoes many changes so the nutrition it needs will also vary. While a balanced diet and an active lifestyle are important at any age, there are challenges specific for each age that need to be addressed. And that is why there is a guide for inner and outer nutrition by age. Get some tips from experts at Herbalife Nutrition.

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A Guide on Inner and Outer Nutrition by Age

In the most recent Herbalife Nutrition E-Wellness Tour, two beautiful ladies from the company made us conscious about inner and out nutrition by age.

Susan Bowerman, Senior Director, Worldwide Nutrition, Education and Training, and Laura Chacon-Garbato, Chairwoman of the Outer Nutrition Advisory Board, shared how eating habits and lifestyle choices can affect our body and skin.

Bowerman and Garbato discussed the nutritional and beauty challenges that people face in their 20s, 30s, 40s, and 50s. Thankfully, they were able to discuss solutions on how to best address our needs for inner and outer nutrition by age. 

“When we talk about nutrition from the inside, we talk about how diet impacts every part of your body. Every organ and every cell. Everything you eat also ends up on your skin. This is why we wanted to have this inside-out approach and talk about it from both angles. You can’t have one without the other,” Bowerman said.

Inner and Outer Nutrition by Age Have Different Requirements

The two experts broke down the nutritional needs of our bodies per decade. I believe that many women can benefit from this general guide, despite our different needs, background, and family budget.

20s. Establish Healthy Habits

It may be challenging for people to start practicing healthy habits in their 20s, as they are just beginning to socialize and eat out more. However, it is important to keep in mind that eating habits at this age may affect overall health in later years.

According to Bowerman, it is at this age that one should start consuming more iron and calcium.

“In your 20s, you still have the ability to put down some bone mass. You continue to accumulate bone mass until in your mid to late 20s, so getting enough calcium at this time is critically important. Iron is also important, especially for women,” Bowerman said.

She also advised against crash dieting and watching one’s alcohol calorie intake.

Meanwhile, Garbato said that prevention is important when it comes to the skin’s health in one’s 20s. She underscored the fact that young women often tend to indulge more because of their youth.

“We need to remember that diet can impact the way the skin looks. There are also hormonal changes happening in the body, so there’s an excess production of oil. It’s an adjustment period for a lot of people, and lifestyle habits can really impact the way the skin looks,” Garbato said.

She advised establishing good self-care habits and avoiding the ones that can negatively impact the skin.

30s. Eat Nutritious Meals and Exercise Regularly

The 30s is usually the time of crossroads for most people. This is the time that they are building homes so they have to juggle between career and family life. They have less time to prepare balanced meals and exercise. Because of these factors, they find themselves putting on weight. Plus, they are not able to take it off as quickly as they did when they were in high school or college.

To stay healthy, Bowerman recommended that people in their 30s should make sure that they eat regular, healthy  meals and snacks. Getting organized, stocking up on nutritious staples in the home, and setting aside time for exercise will help.

When it comes to the skin, it is in their 30s that people start seeing the first signs of aging. This is the age when hormone levels start to decrease and it will show on the skin. Stress, changes in nutrition, and lack of sleep can also have adverse effects on the skin.

This is why people should be more mindful of their self-care routine, Garbato said. “In our 30s, we should make sure that we’re masking, exfoliating, hydrating, and using eye cream.”

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40s. Re-Establish Your Health Habits

“If you don’t challenge your body or change your routine at all, your body doesn’t really continue to grow or develop. Instead, it becomes used to that same routine all the time,” Bowerman said.

She added that at this age, people should watching their calories — how much they take in and how much they burn. It is also important that they pay more attention to their muscle mass.

When it comes to skin, Garbato said that during the 40s, fine lines, dryness, sunspots, and loss of firmness start to appear. To counter these, women need to re-evaluate their diet and exercise regimen.

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50s. Practice Diligence and Focus

As the muscle mass starts to decline and calorie requirements drop, people in their 50s should control stress eating. They should also eat more nutrient-dense foods and get plenty of calcium.

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As with any age, having a daily skincare regimen must be prioritized. Moisturizing day and night is crucial.

In closing, Bowerman and Garbato shared some advice about staying healthy at any age.

“Try to eat fruit or vegetable with every meal. It’s an easy rule to live by.”

~ Susan Bowerman

“Make sure that you are consistent with your self-care. Consistency is going to help you get through the different stages of your life. It’s going to help you age gracefully,” she added.

It’s all about consistency.

~Laura Chacon-Garbato

Aging gracefully should be part of every woman’s goal.

Note: The Herbalife Nutrition E-Wellness Tour is a monthly event presented by Herbalife Nutrition Philippines. It aims to impart nutrition education to the public by connecting health and nutrition experts with the media and bloggers.