How to Stay Healthy at Every Age: A Comprehensive Guide

 Staying healthy at all stages of life involves a lifetime adaptation process to the profound  changes associated to body functions with time. This blog offers guidance for staying healthy  throughout the life cycle from infancy through old age. 

Age band: Childhood (Ages 0-12 y) 

Nutrition: 

• Every day, our body demands a good supply of fresh fruit, vegetables, whole wheat  grains, and low-fat meats, so it is healthy to eat a complete meal with these foods in  plenty.  

• Avoid taking in too much sugar as well as pastries and soft drinks; on the other hand,  consider taking small quantities of these products occasionally. 

• Additionally—a nutritious intake involves consuming something at predetermined  times over the day nourishing oneself properly between main meals; growth-supportive  behaviours include eating at least once between major meals each day to aid in  development. 

Physical Activity:  

• Every child should have at least one hour physical activity every day whether through  sports, playing or any other physical active hobby. 

Mental Health: 

• Supportive surroundings that take care of positive emotional life are very important. It  is advisable to enhance openness together with age-appropriate training programs on  emotions among others 

Healthcare:  

• Have regular infant check-ups, regular vaccinations, and regular dental visits.  Age band: Adolescence (13-19 y)  

Nutrition: 

• Healthy nutrition is important in preventing eating disorders so it is advisable to provide  all the necessary minerals during puberty. Food is necessary but it should be scantly  taken at each meal and not missed.  

Physical Activity:  

• It is advisable that children should be doing moderate to vigorous physical exercises  for at least 60 minutes every day. This can either be during via sports activities, dance,  cycling or workouts in gym. The children of this age can visit their colleges/universities  sports area or gym during their week days schedule and can avail the facilities. The  NorthCap University, a prominent private university in Haryana, is offering such  facility to their students, faculty and staff to do physical activities during their break  period. The University also has its personalized gym to facilitate all a healthy life. 

Mental Health:  

• If required, offer or take help and resources to deal with the problems teenagers face  towards their adolescents such as peer pressure or academic stress. A special mental 

health care facility is provided by The NorthCap University via a counsellor to release  such stresses. 

Healthcare: 

• There should be regular checks along with mental illness screening. On the other hand  one also has to be educated regarding safer practices in relation to drug abuse plus  sexual health matters. 

Age band: Young Adulthood (Ages 20-39 y) 

Nutrition: 

• Eat a variety of nutrient-rich foods; maintain a balanced diet, have a proper check on  the portion size and try as much as possible to avoid eating processed foods. 

Physical Activity:  

• For you to remain healthy engage in physical activities. That would mean choosing an  activity known as moderate aerobic activity for a period that should be at least 150  minutes or if the exercise is vigorous then the duration should be a minimum of 75  minutes. This should be combined with muscle-strengthening exercises. 

Mental Health: 

• Do you want to maintain a balance in your work life, hobbies and stress levels? This  can help reduce stress, just as long as you take good care of your health through  meditation. You can also take help in case you are facing issues of depression or anxiety. 

Healthcare: 

• Health screenings are important and help to keep a tab on reproductive health issues.  Additionally remember to update your shots and do not forget about preventive care. Provisions of various such activities are provided in The NorthCap University to cater  any health issues of their students, faculty and staff members. 

Age band: Middle Age (Ages 40-59 y)  

Nutrition:  

• It is advisable to consume heart-friendly products like omega-3, fibre and antioxidant  rich foods. Monitor modifications that occur to your metabolic rate so that you can  regulate calories correctly.  

Physical Activity:  

• Maintain your standard exercise routine which should include cardio vascular workouts  as well muscle building and flexibility sessions.  

Mental Health:  

• Take a cheerful mindset towards any life altering events such as children leaving home  or changes in profession. Keep connected with friends or hobbies at any given time. 

Healthcare: 

• It is necessary to ensure there are regular checks for signs of high blood pressure, high  cholesterol levels, diabetes or even cancer (for instance: mammography testing results  or screening colonoscopy). Besides, it is mandatory to undergo regular ophthalmic and  dental exams. 

Age band: Senior Years (Ages 60+ y) 

Nutrition: 

• Nutrient-rich meals should be prioritized over other types of consumption. In view of  this, note that calcium plus vitamin D are indispensable for strong bones along with  adequate fluid intake. 

Physical Activity:  

• Try to do moderate aerobic activities every day for around 150 minutes per week. You  could walk, swim or practice yoga. They helps to improve strength, balance and  flexibility.  

Mental Health:  

• Learn new things every day, solve puzzles, read books, converse with others. Seek help  if you feel lonely or depressed.  

Healthcare:  

• Go for regular check-ups. Manage chronic diseases effectively. Always remember to  get vaccinated against flu virus, etc. Take hearing and vision tests on priority.  

General Tips for All Ages  

1. Sleep: Jumpstart your good sleeping habits by making sleep your topmost priority with  adults sleeping for 7-9 hours every night and children/teens needing more hours of  sleep.  

2. Hydration: Ruminate on prior experiences connected to the importance of water  consumption on a daily basis. Nonetheless, age-factor and type of activity can influence  the quantity needed; however generally acceptable is about 8 cups (2 litres) of water a  day for grownups.  

3. Stress Management: Figure out constructive stress management strategies like  meditation, engaging in physical exercises, connecting to your buddies, etc. 4. Avoid Harmful Behaviors: Avoid things that can harm you. Avoid smoking, drinking  too much alcohol, or using drugs not prescribed to you.  

5. Preventive Care: Check your health regularly as well as get vaccinations in order to  detect and prevent disease before it gets worse.  

Remaining healthy necessitates an action-taking stance at all times. By following these  strategies tailored to various ages, you will lead a more energetic life. It should be noted that  one’s lifetime schedule can still be rectified at any time.  

For more information and specific instructions, you may need to check out reputable health  sites. 

Explore More: https://www.ncuindia.edu/

Prof. Anjali Garg 

Director CDOE