Women often multitask looking after their families, raising kids, focusing on career, managing households and finances without nurturing their own health. Beyond the age of 35, women body undergoes hormonal changes and biological ageing that requires targeted wellness strategies to prevent major health problems. Let’s discuss the areas where women should focus for maintaining wellness.
Bone Health: After35, the bone density decreases faster leading to osteoporosis. Hence lifestyle habits of including calcium rich diet, getting proper sunlight and avoiding sitting for long should be practiced. Routine checks of Vitamin D and calcium levels are encouraged.
Hormonal Changes: Checking your thyroid health is necessary, as post 35, hypothyroidism becomes more common, and their symptoms are mistaken for normal ageing. Taking a thyroid profile (TSH, T3, T4) test yearly will help in early detection.
Perimenopause usually starts after 40 and in some it is observed even in mid 30’s, hence hormones like estrogen and progesterone start fluctuating resulting in irregular periods, hot flashes, anxiety and sleep troubles. Many experts recommend eating foods that support hormone balance, regular exercises and stress managing activities to stay healthy.
Metabolism slows down: After 35, the body metabolism slows down by 2-5% every decade so suddenly you can feel weight gain, though you are eating and moving the same. Annual screenings for blood pressure, lipid profile and fasting blood sugar helps to manage increased risks for heart disease and type 2 diabetes.
Breast and Reproductive Cancer: The chances of breast, cervical and ovarian cancers rise steadily after 35, hence screening matters most. It is recommended that self-examination of breasts monthly for lumps or changes, getting Pap smear test done every 3years helps in early detection and treatment.
Lifestyle changes to be made:
- Regular exercises along with strength training at least twice a week help in maintaining muscle mass and bone density.
- Focusing on a nutrition rich diet including proteins, fats, fiber, vitamins and minerals with carbohydrates along with reduction of added sugars and processed foods.
- Good sound sleep of 7-8 hours is essential to reduce cortisol hormones helping in managing stress and anxiety.
- Avoiding long screen times and continuous scrolling can overall help improve your mental health and cognitive fatigue.
Small, mindful changes that we practice today, promise a happy, healthy life tomorrow.
MBH/AB