What women over 40 should know to stay healthy?
This is my own quest and findings. The motivation for this quest is losing things that I should not lose – HAIR and gaining things which I do not want –WEIGHT. In addition to this, I am feeling sluggish, tired, and so on. I also realize it’s not me alone who is facing these troubles. So thought of creating one single post addressing
What women over 40 should know to stay healthy?
Change occurs both in your nutritional needs and your metabolism
Due to altered hormones, reduced activity level, and sometimes due to medical conditions, metabolism gets slower and also tends to lose about a quarter kilogram of muscle per year making losing weight even more difficult.
After 40, your hormone levels (estrogen) drop. This causes your insulin (the hormone that helps your body use sugar) to rise. Your thyroid levels go down. This combination makes you hungrier. You end up eating more and burning fewer calories. Much of the weight gain occurs around your belly.
Way out:
Eat more foods with fiber (berries, whole grains, nuts) to fill you up and help you eat less. Aim for 25 grams of fiber each day after the age of 40.
Be alert!
Did you know that heart disease is the leading cause of death in women over the age of 40?
The risk of heart disease in women is often underestimated due to the misperception that females are ‘protected’ against cardiovascular disease. Women with early menopause (<40 years) have a two-year lower life expectancy compared with women with normal or late menopause.
What can women do to reduce their risk of heart disease?
Living a healthy lifestyle can help reduce the risk of heart disease. Try these heart-healthy strategies:
- Quit smoking
- Exercise regularly
- Maintain a healthy weight
- Eat a healthy diet
- Manage your stress
- Limit alcohol
Follow your treatment plan. Take your medications as prescribed, such as blood pressure medications, blood thinners, and aspirin
Manage other health conditions. High blood pressure, high cholesterol, and diabetes increase the risk of heart disease
Your risk of developing diabetes type 2 increases as you age, especially after age 45
Diabetes affects men and women in different ways. Women with diabetes are at higher risk of heart disease, blindness, depression. The symptoms of diabetes vary. You may experience some or all of these symptoms. If you notice any of them, contact your doctor.
- fatigue
- extreme thirst
- increased urination
- blurred vision
- weight loss for no apparent reason
- tingling in your hands or feet
- tender gums
- slow-healing cuts and sores
Hot Flashes & Night Sweats — Is It Perimenopause?
Hot flashes and night sweats are common symptoms of perimenopause and menopause, with over 85% of women reporting hot flashes. Changing levels of estrogen and progesterone alter the body’s temperature control leading to hot flashes.
How to manage hot flashes:
- Wear light clothes so you can remove them when a hot flash strikes.
- Keep a fan beside the bed
- Take a cool shower during the day and before bed
- Keep a healthy weight by doing regular exercise and having an active lifestyle
If these cannot help you in controlling your hot flashes, consult a doctor
Should I start taking calcium supplements for bone health?
Women ages 19 to 50 should consume 1,000 milligrams of calcium a day, and the target for women over 50 is 1,200 milligrams per day. It is ideal to opt for dietary calcium and focus on weight-bearing exercise ( walking, jogging) to keep bones strong naturally.
What vitamins should I take as a 40-year-old woman other than Calcium?
Aging is inevitable, you won’t be the same energetic person now as you were in your 20s. You should not feel upset or fret, instead include supplements to fight age-related ailments and help in staying fit.
Note: These are supplements not similar to drugs you take for cold or fever. So do not show reluctance to include them in your daily life.
Vitamin B12 is one of the essential supplements to be added to your list as soon as you turn 40. It plays a major role in maintaining normal blood and brain function. It is ideal to include Vitamin D3 supplements in your diet, as a deficiency in Vitamin D increases the risk of health problems such as diabetes, heart diseases, breast and colorectal cancers.
Magnesium is especially important for women over 40 who are at risk of high blood pressure due to the aging process. It also plays a major role in helping the body absorb calcium and promote muscle, nerve, and heart functions.
Omega 3 has an anti-inflammatory effect on the body and is therefore very good for any chronic inflammatory condition such as arthritis, diabetes, heart disease, and brain disorders. It is also very good for your skin.
Please note: Identify the multivitamin tablet which you need to take with the help of your practitioner. Too many fake products are now on the market
Grey hair starts to appear. Can we prevent grey hair?
There is no cure or prevention for greying hair, but we can slow it down. According to hair expert Madeleine Preston, some food can help to lessen the greys. Include walnuts or other foods that are rich in copper include yams, spinach, and most meats.
Natural remedies which we could try
Curry leaves: Combine curry leaves with hair oil and apply to the scalp, curry leaves can slow premature greying. Being a Keralite this has been part of our lives from early days)
Indian gooseberry or amla: The powder can be mixed with hair oil and applied directly to the scalp
Black tea: Steep 3 to 5 tea bags in 2 cups of boiling water, cool it, and add to clean wet hair. Tea can also be mixed with conditioner, left in the hair for 1 hour, and then rinsed out.
Final word: Relax, The best days are ahead
Once you have crossed 40, you know what you like, and you know how to get it. You no longer have kids clinging to you and you are not worried about what others think about you. You would have discovered a friend in your spouse by now. As a woman, you experience an increase in self-confidence and decisiveness.
So just be mindful about your bodily changes and live your life on your terms. Stay happy.
