Women's Health

Women’s Health Needs After 35

Jay Z said 30 is the new 20, but what about 40. Is 40 years old the new 30? It can be. I certainly feel better at 42 compared to 32, thanks to healthier habits. With the abundance of information online and social media influencers, women (and men) continue to struggle with weight and other medical concerns as they leave their 30’s and enter their 40’s.

Both nutritional needs (food and water) and metabolism (how fast your body converts food to energy) begin to change at this age. The way your body burns energy becomes slower and loss of muscle tone and strength is replaced with a soft tissue we call fat. Sometimes this can be caused by changing hormones and genetics, but most times it’s caused simply aging. It’s going to happen to all of us, why not create a plan of execution to age gracefully now.

The ideal moment to create a plan is at this moment, because your strength is still at its peak. Beyond the age of 40, muscle tone decreases by 1% each year. Furthermore, why wait? It’s the right time to formulate a strategy and invest the effort now, ensuring that you can maintain your vitality as you reach your mid-40s, 50s, and beyond!

There’s three key strategies to begin your plan: learning how to eat, learning how to exercise, and seeking help from a professional for guidance in the beginning stages.

A path to aging gracefully

If you never think about your age and how it relates to your health, it’s time to start. Realistically, you’ll be older a lot longer than you were young. Aging gracefully means taking responsibility for what you eat, that should be the number one priority. Women’s nutritional needs after 35 should be protein (meat, fish, beans, and nuts) carbohydrates (whole grains), fats (healthy oils), vitamins, minerals, and water.

1. Nutritional needs

  • Protein – meat, fish, beans, nuts
  • Carbohydrates – whole grains
  • Fats – healthy oils
  • Vitamins
  • Minerals
  • Water

A balanced meal plan that contain these food items have been found to prevent most common diseases such as diabetes, high blood pressure, high cholesterol, heart disease, and obesity. According to research, 75% of these cases can be prevented. In fact, chronic diseases are responsible for 7 out of 10 deaths in the United States. Of course death is the end result, but who wants to grow older with the inability to move around freely due to health reasons.

Cookies, ice cream, soda, potato chips, fried chicken and fish, candy, and processed juice create the perfect environment for the development of disease. Usually around the age of 35 to 40 years old, the disease has not altered the body full-force. Your body is still able to maintain balance without sending you symptoms. However, you may start to feel very tired, have trouble sleeping, start gaining weight, or experience constipated and bloating. These common experiences are more like a nuance, but it doesn’t affect your life enough to change – yet.

When it does start to affect your quality of life or the way your body functions, it may be too late. A prescription drug or another invasive treatment maybe needed to help your organs maintain their function. For instance, medication for high blood pressure, or metformin for diabetes. Genetics can play a small fraction in developing these – only because we eat the way we were taught to eat from a young age and it carries over into adulthood.

2. Physical activity

Women’s health needs after 35 years old wouldn’t be complete without physical activity. I’m not talking about taking a leisurely walk, although that’s a start. Physical activity should absolutely include strength training in the form of free weights, body weight, resistance bands, or a combination.

Strength training is not just about looking good and developing muscles, the health benefits are substantial. First, the mental strength that comes from forcing your body to push or pull something heavy creates a huge sense of accomplishment. Especially when you notice yourself getting stronger. Strength training, just like many forms of exercise, has a positive impact on mental health. If you’re feeling anxious, strength training will convert those chaotic thoughts into energy to get through your workout. After your workout, your anxiety will be gone!

Women’s health after 35 often include aches and pain. Believe it or not, physical activity and strength training helps. If you have chronic low back pain, back and core exercises will help. If you have knee pain, building your thigh muscles will help stabilize your knee and help decrease pain. Building muscle takes pressure off of your joints, tendons and ligaments. Most time these structures are what’s causing pain.

Last but not least, physical activity reduces the likeliness of becoming overweight with age. Especially since metabolism slows down and hormones change. If you don’t eat healthy AND you don’t exercise, you will gain weight. That’s just how it works. Gaining weight will result in the diseases discussed above, your body will fight for regularity until it can no longer fight. Prescription medication, surgery, or cancer treatments will be the result.

3. Natural therapeutic support

I can suggest acupuncture as natural therapeutic support, and I do. However, you must do what you’re drawn to and works best with your body. Caring for the body naturally should always come before prescription medication, in non-serious health conditions. Acupuncture and other forms of alternative medicine has less side effects, is gentle on the body, and doesn’t force bodily reactions. It creates a pathway for normal healing.

Always choose a practitioner who follows the suggestions given to you. If the practitioner says to eat a well-balanced whole foods diet, make sure to ask if they do as well. If the practitioner tells you to exercise, take a good look at him or her. Does the person look fit?

Eating a well-balanced meal coupled with physical activity takes discipline. You need a practitioner who can help guide you through the process.

The key will anything is to be consistent. Consistent with eating whole foods, being physically active, and seeking natural support when needed. Women’s health needs after 35 changes, be prepared to conquer it. You don’t want to start at age 45 or 50, you want to be in the stages of maintaining!

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