Ages 20-39:
These years of 20-39 are when women become busy with careers and/or having children or starting a family. Many experts agree that this is also a time when women will postpone or neglect their own health in order to provide care for others. Remember, you are not going to be able to provide much help, care or assistance for others if you yourself are ill, exhausted or nutritionally deficient. Let’s discuss how women can avoid this trap and insure their own good health.
Eat healthy foods. Consuming raw fruits and vegetables go a long way in staying nutritionally stable. While there are many diet plans out there, the simplest is almost always more effective. Watching portion size and the ingredients (fat, calories and sugar) in foods will often net the best weight loss results.- Exercise. Whether you are a regular attendee at the local gym or you work out at home, there are certain types of exercise that will benefit you the most. Try alternating your workouts to include cardio, free-weights (weight lifting in some form) and increasing daily activity. Adding in extra walking, dancing with your children, or swimming in the evenings can tone the body and increase your energy. Weight loss in pounds alone will make you happy when you step on the scales but most women want that loose skin (abdomen, underarms, and thighs) to tighten up as well. Try to increase daily activity and do your best to prioritize your own fitness.
- Go to the Doctor! Visit your gynecologist every year for a PAP test. PAP tests are essential towards maintaining a healthy reproductive system. They are used to detect cervical cancer and infections among other things. Your doctor will also perform a breast exam, and show you how to do these at home too. Make an appointment at age 39 for your first mammogram.
- Take your Vitamin. Every day. Add other supplements including calcium, Fish Oil and Vitamin C. Do some research on the types and amounts of vitamins and/or supplements you could be taking. Women in their childbearing years are often lacking in the amount of folic acid they need. Folic acid is essential for a healthy pregnancy.
- Find a Spiritual Path or Connection. This goal is highly personal so I won’t offer any suggestions.
- Keep your Mental Health a Priority. Talk to a professional therapist if you need some guidance in dealing with the issues in your life. Avoid unhealthy relationships. Surround yourself with people that support your healthy lifestyle and keep you on the right track.
Ages 40-100
Most of the tips for the 20-39 age group holds true for women beyond 40. Some exceptions would include the advice on folic acid intake, the amount of weight carried in the free-weight exercise routines, the limitations of exercise that may create falls, accidents or injuries and the PAP tests. Regular PAP examinations usually ceases around 80 years of age, but ask your doctor first.
From ages 40-50 a woman can expect pre-menopausal symptoms. Be sure to talk to your doctor about remedies for the symptoms of menopause. There are hormone replacement therapies (HRT) as well as some natural supplements to ease menopause. Some women report that taking soy isoflavones, in capsule form, has helped in decreasing their hot flashes.
While awareness of the importance of calcium should be well established by age 15, many older women still do not find it a concern. Osteoporosis (bone weakness) can begin to occur as early as age 35. We’ve all seen the stooped walks and heard of women in this age group having falls that break their hips and other bone structures. This is a result of weak bones. While there hereditary factors that play into whether or not we get osteoporosis, calcium is not going to hurt you. So, take your calcium ladies!
Thanks to an increased understanding of the importance of diet, exercise, vitamin intake, women are living longer than ever. If you follow these tips and commit yourself to making healthy lifestyle choices, then the QUALITY of your years will be greatly improved. So here’s to 100+ years of happiness, peace and good health!
