20’s

In General….

• This is the time to create good habits and set the stage for healthy aging
• Bone density and muscle mass peak during your 20’s, so this is the time to build strong bones and healthy muscle mass
• Increase use of condoms- decreases transmission of HPV and Gonorrhea and Chlamydia which can impair fertility

Diet/Nutrition

A good diet is crucial at every age, but this phase of your life should focus on developing a diet that consists of whole foods that include vegetables, fruits, legumes, and whole grains

Make sure you are getting these nutrients through your food:

• Calcium 1000mg   -dairy, leafy greens, sea vegetables
• Vitamin D 600IU – 15 minutes of sun exposure (with out sun block) daily; salmon, shrimp, eggs
• Iron for menstrual cycles 20mg  - spinach, cod, beef, broccoli

-

Exercise (30minutes 5-7 days a week)

High impact cardio, muscle building exercising, resistance training

Supplements

• Green tea – antioxidant, HVP treatment/prevention
• If you are using hormonal birth control - folic acid 400mcg daily
• Zinc14mg daily and Vitamin C 1-3 grams daily – immune support
• Multivitamin

‍