Womens Transitions in Life!
Be Your Best at Any Age
(ARA) – As women age, we realize that staying healthy takes some work on our part. Good nutrition, regular activity, sound sleep and less stress are all important factors in maintaining good health, no matter what your age. “Women have other specialized health needs, which change depending on their stage of life,” says Dr. Robert Berkow, editor-in-chief of “Your Health Now,” a consumer health magazine published by Merck & Co., Inc.
Whether you’re burning the midnight oil at your first job, sending your last child to college or enjoying retirement, make your health a priority. Here’s a checklist to help you stay on top of your game at every age.
Your 20s and 30s
* Get revved: Exercise six times a week for at least 30 minutes at a time, but whatever you can fit in is better than nothing. The activity should include a mix of cardio workouts and strength training.
* Eat right – now: Aim for five to nine daily servings of fruits and vegetables. Along with fruit, other good, nutrient-dense carbs include whole grains such as whole-wheat pasta, breads and cereals. Cut back on refined carbs and limit your intake of high-fat foods. For healthy teeth and bones, be sure to get 1,000 mg of calcium a day, along with 400 international units (IU) of vitamin D to ensure calcium absorption.
* Ace your exams: Now is the time to start getting Pap tests, clinical breast exams (CBEs) and pelvic exams.
* Do some pregnancy planning: Talk with your doctor about your options. If you’re starting to think about pregnancy, take a daily multivitamin that contains at least 400 micrograms of folic acid, which reduces the risk of spina bifida, a neural tube defect.
* Help your heart: Monitor your levels of cholesterol and triglycerides beginning around the age of 20, and if your blood levels are acceptable, continue every five years after that. If your levels are high, talk to your doctor about ways to reduce them, which may include making lifestyle changes or taking medications.
* Scrutinize your skin: See a dermatologist for a thorough head-to-toe checkup. Skin screening schedules vary; check with your doctor to determine a schedule that’s right for you.
Your 40s and Beyond
* Get heart smart: To help detect heart problems early, get your blood pressure and cholesterol checked regularly. It’s also important to maintain your weight, eat a healthy diet and exercise. If you’re still smoking, do whatever you can to quit.
* Beat weight gain: Help prevent weight gain with regular exercise, which also maintains muscle mass and helps sustain metabolism. Exercise will even help you sleep better, which new findings suggest may help you keep off pounds as well.
* Manage menopause: If hot flashes are keeping you from sleeping, talk to your doctor about treatment options.
* Schedule screenings: Detecting breast or colon cancer early can help improve your chances for survival.
* Stave off stress: Practice yoga. Find ways to laugh and play. Spend time with friends. And learn to express gratitude – such as by meditating or writing in a journal – for what you do have.
Your 60s and Beyond
* Boost your bones: Start having bone density tests. To keep bones strong, increase your daily intake of calcium to 1,200 mg and vitamin D to 600 international units (IU). If recommended by your doctor, take medications to strengthen bones. Continue doing weight-bearing exercises and strength training. Add balance exercises to minimize your risk for falling. Your doctor can recommend an exercise program that’s right for you.
* Keep moving: Try yoga, which can maintain mobility, help lower blood pressure, reduce stress, and, as a weight-bearing exercise, maintain bones.
* Stay sharp: Lower your risk for Alzheimer’s by staying socially connected and mentally stimulated. To challenge the mind, try doing crossword puzzles, playing games or taking a class.
* Go by the numbers: Have your blood pressure and cholesterol checked regularly. High levels of either can raise your risk for heart disease and stroke, and you’ll need to discuss treatment options with your doctor.
* Get vital vitamins: It’s common to become deficient in B12 because the ability to absorb it frequently diminishes with age. Good sources include meat, poultry, eggs and low-fat dairy foods. Check with your doctor for more information.
For more ways to stay healthy at every age, visit www.YourHealthNow.com or visit the Women’s Health Center at www.MerckSource.com.
Courtesy of ARA Content
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Symptoms of Early Menopause
by Dr Nathalie Fiset
Symptoms of Early menopause
Forewarned is forearmed.
This is one of life’s adages that women should live by especially when dealing with menopause.
Menopause is a period that all women will go through eventually. It is inevitable. It happens when the ovaries run out of eggs and when levels of secretion of female hormones estrogen, progesterone and androgen go down. Menopause marks the end of a woman’s child-bearing days. This often occurs in their mid-50s. Usually, women who began their menstrual period early will also menopause early.
In addition to the end of one’s fertile days, menopause also brings several changes in the body. Because of the decreased levels of the female hormones, women will experience a lot of changes. In fact, these changes can actually be observed even before the actual menopause period.
Delayed again!
One of the earliest signs and symptoms of Menopause is menstrual irregularities. The effect may be varied depending on the person. There are some who will have decreased flow while others will skip their periods in some months. So don’t be surprised if you suddenly miss your monthly flow for four consecutive months.
This is quite ordinary when menopause is about to happen. This is due to the decreasing secretions of progesterone. Of course, you also have to make sure that you are not pregnant because that may be the case.
Is it warm in here?
Women who are nearing their menopausal days may also find themselves perspiring even when the temperature is already way low. Some will even start bringing battery-operated fans because they just can’t stand the heat even when inside an air-conditioned office room. What they are experiencing are hot flashes.
Hot flashes are characterized feelings of warmth and sweating even when it is actually cold brought on by the abrupt change in body temperature. About a quarter of women go through this phenomena, making it the most common indicator of menopause .
Can’t sleep
As if hot flashes and irregular monthly flow is not enough, women may also find it hard to sleep without any reason. Some also experience night sweats.
Unpredictable as the weather
Mood swings is perhaps one of the most popular symptoms of those nearing menopause. Women will be more susceptible to depression and feelings of lowliness and loneliness. They also get easily irritated more than usual and may suffer from see-saw of emotions. Happy-sad-happy-sad.
It’s in the vagina
When levels of estrogen drops, the lubrication and elasticity of the vaginal tissues may suffer. This makes intercourse more painful than before. This is the reason why some people say that sex drive goes on the a nosedive before and during menopause. Those nearing menopause are also more susceptible to urinary infections as well as vaginal problems. Urinary incontinence is also not uncommon.
Bone problems
Declining levels of the female hormone estrogen may result in bone problems especially when there is not enough calcium deposits in the body. Women will find it harder to do some work.
They will also lose some of their flexibility. Their bones become more fragile and easily broken. In fact, women who are nearing their menopausal period are advised to take lots of calcium-rich foods because the risk for osteoporosis increases. Bone loss is one of the effects of menopause that women should not take for granted.
Fats reign
Unfortunately, changes in the estrogen levels may increase the levels of LDL (low-density lipoprotein) cholesterol. Often called the bad cholesterol, this increases one’s risk of heart disease.
As an added blow, the levels of the high-density lipoprotein (HDL) cholesterol or what is called the good cholesterol also decrease as one grows old.
Dr Nathalie Fiset is a family doctor and a certified hypnotherapist. For more information go to: http://www.bestmenopause.com/symptoms.html
www.aperfectharmony.com or www.myalpha-power.com
Article Source: ArticlesOn.com
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