As we get older, we gain more insight and compassion, but we also face more health issues. More than 90% of older adults have at least one chronic illness, and more than 75% have several conditions. Furthermore, these numbers are much higher for women than they are for men.
Menopause and your family’s medical background are factors, but maintaining a healthy lifestyle will help you remain as strong and independent as possible in the years ahead.
Take a look at these suggestions to help you stay well as you get older.
Menopause: How to Deal with It
- Keep your composure. Hot flashes can make you feel uneasy and interfere with your sleep. Limit causes like alcohol and caffeine to reduce them. Layer your clothing and keep a fan by your bedside.
- Take care of your pressures. Hot flashes and other menopause symptoms can be made worse by stress. Every day, meditate and think positively.
- Reduce your weight. As you get older, your muscles shrink and your metabolism slows down. Your body fat distribution changes as well, so more of those pounds end up around your waist, increasing your risk of heart disease and diabetes. Defend yourself by eating less and exercising more.
- Soy products are good to eat. Even though studies show contradictory findings, many women find relief from menopause symptoms with soy and supplements. Check out tofu and soymilk to see if they’re a good fit for you.
- Consult the physician. Your doctor will inform you whether hormone replacement therapy or other therapies are right for you. Share your worries and questions with us.
Maintaining Physical Fitness:
- Have your heart in shape. After the age of 50, you’re about 5 times more likely to develop heart disease. Aerobic exercise, combined with a fiber-rich, low-fat diet, will help your heart start to stay steady.
- Strengthen the muscles. Strength training will help you maintain muscle mass while also thickening your bones. Lift weights or try planks and pushups, which use your own body weight for resistance.
- Improve your balance. Avoid falling by becoming more stable on your feet. Practice yoga or simply stand on one foot while on the phone.
- Consult a trainer. Do you already have achy hips or a strained back? Some professional trainers specialize in corrective fitness, which focuses on the areas that need to be limber.
Other Health Recommendations for Women Over 50:
- Rest well. These days, it may be more difficult for you to fall and stay asleep. Maintain a consistent schedule and keep nighttime noises to a minimum.
- Keep an eye on your blood pressure. As plaque deposits stiffen your arteries over time, your blood pressure and heart rate rise. Losing weight, exercising, and limiting your salt intake may help you avoid the need for medication.
- Check for cancer. Many types of cancer are more likely to occur as you get older. Discuss with your doctor the availability of screening tests that detect cancers at an early stage, when they are easier to treat and cure.
- Examine your hearing. You may have already noticed symptoms of age-related hearing loss. Reduce the volume on your media devices and, if necessary, wear earplugs to protect your ears from loud and persistent noises.
- Keep your vision safe. If you’re having trouble reading fine print, make sure your eyeglass and contact lens prescriptions are up to date. While no studies have shown that there is a way to prevent cataracts, regular eye exams and managing conditions such as diabetes can help.
- Maintain your interest. Staying connected is critical for healthy aging. Develop close relationships and learn something new every day.
Staying informed and adopting a healthy lifestyle can help you avoid and manage many of the conditions associated with aging. Start now, if you’re a woman over 50, to increase your chances of staying mentally and physically fit in your golden years.
