Body Care At Age...

20s: You're actively pursuing the goals and interests that will form the foundation of your adult life. "During our twenties we tend to be focused on figuring out our place in the world," says Kumea Shorter-Gooden, Ph.D., a psychologist in Los Angeles and coauthor of Shifting: The Double Lives of Black Women in America (Perennial). "We're developing our values and beliefs."


your body: In general, women in this age group have plenty of stamina, and your body is fairly resilient despite the rigors you may put it through. Eating poorly, keeping late hours at work--or at the club--and not exercising regularly don't seem to take their toll. However, what you do to your body today will definitely have an impact on you later, especially if you have a predisposition to certain illnesses like diabetes and hypertension. Now's the time to start laying the groundwork for the future by establishing healthy lifestyle habits your diet: Studies show that healthy eating is beneficial at every age, but during the twenties nutrition sometimes gets short shrift. If you eat a great deal of fast or processed foods, down more coffee and soda than water, or skip meals altogether, you may be setting yourself up for some serious problems later on.
Diabetes, hypertension and heart disease tend to be diet-related and are influenced by your eating habits. Devise a food plan that will help keep you fit for life. Some suggestions:

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* Eat balanced meals that include at least five servings of fruits and vegetables daily. They're rich in fiber to help keep cholesterol in check and contain heart-healthy, cancer-fighting antioxidants.

* Reduce your fat intake by consuming moderate amounts of lean meats and poultry, and limit sweets and fried and junk foods.

* Feed your bones. "At this age you're still building bone mass, so you want to take in lots of calcium and vitamin D to protect that," says Michele Martin-Jones, M.D., a family physician in Baltimore. Dairy products are a prime source for these nutrients, but if you're lactose-intolerant, look for alternatives such as lactose-free dairy products, soy foods like tofu, dark-green leafy vegetables like collards and kale, or calcium-fortified orange juice.

* Drink eight glasses of water daily to keep your body hydrated.

* Add a multivitamin for those times when your diet isn't the best.

your fitness: During this decade, regular exercise will help you develop a maximum degree of strength, endurance and flexibility that's harder to achieve as you age. Do a combination of cardiovascular workouts to keep your heart and lungs toned and weight-resistance exercises to support the bone mass that you're still developing. Go for enjoyable activities so that exercising doesn't become a chore. Match quick-paced African dance with muscle-strengthening yoga, for example. An hour a day is ideal, but even a half-hour of exercise three to five days a week can work wonders.

your hormones: In your twenties, your ovaries are functioning optimally and fertility is peaking, says Martin-Jones. Your sex drive is normal, and if you're generally in good health, your chances for pregnancy are higher than at any other point in your adult life. If you're not ready for motherhood, ask your gynecologist to recommend birth-control options that match both your body and your lifestyle.


your outlook: At this age, you're open to all the possibilities. "Yet these years can be some of the most hectic psychologically because you have so much going on," says Tene T. Lewis, Ph.D., assistant professor of preventive medicine at Chicago's Rush University Medical Center. Life transitions like moving away from home, starting a new job, making new friends and business alliances, or trying to meet the demands of marriage and motherhood can trigger anxiety and depression.



"Having a variety of coping strategies is important," says Shorter-Gooden. For starters, keep worries in perspective and try not to sweat the small stuff. Look to your close friends and family members for support when you're not at your emotional best. Moreover, recognize the symptoms of mental distress, such as sleeplessness, binge eating, social withdrawal or difficulty concentrating, and seek professional help if you need it.