Women are living longer than ever before, so ensure your body’s in tip-top shape to enjoy the ride
Women deserve to grow older gracefully, and staying healthy inside and out is a huge part of that. Here’s the New Zealand Woman’s Weekly‘s inspiring guide to the important body and health matters that women care about as they mature.
Good bones Make no bones about it, our skeleton may seem as hard as nails but it needs some tender loving care to keep it that way.
By the time we reach the age of 20, almost 98% of our bone mass has been made. In fact, our bones are at their best when we’re 35 – and then it’s all downhill unless we take action to help keep them strong and healthy.
For women, osteoporosis – porous bones – is a very real health concern. oany only discover they have it when they become victims of a fracture in later years, usually of the hip, spine or wrist. You’ve got to start early in life to keep bones strong.
Ideally, teenagers are on the go and sport is a big part of their lives, so they’ll get the exercise that helps maintain skeletal strength. As menopause approaches, women have to become more bone aware as the hormonal changes lead to drops in bone- calcium levels. The loss can be as much as 20% of bone mass in the first five years after menopause. over time, the bones become weaker and weaker, and more likely to break. The older the woman, the harder it is to recover from a bone fracture. That’s why bone density screening is important as we age. Even more vulnerable are women who are thin, small-framed, regular smokers or alcohol drinkers, and those with a calcium or vitamin D deficiency.
osteoporosis is much more common in women than men. This is because women have less bone mass than men, live longer, take in less calcium and need female hormones to keep their skeletons strong. However, men who live longer than average are also at risk of getting it later in life.
There’s no cure for osteoporosis but there are ways to fight its effects. Include calcium-rich foods in your diet, like milk and low-fat dairy products like yoghurt, then top up to the appropriate level with calcium supplements.
Spend some time outdoors in safe levels of sunlight to build up your vitamin D, which is also needed for bone health. Avoid smoking and drinking as both of these are bad for your general health and contribute to the loss of bone strength. Do gentle, weight-bearing exercise to build up your muscles. Even walking, which means carrying your own weight, is a good option, as are yoga and t’ai chi. As your muscles improve in tone, size and strength, your bones, which support the muscles, also get stronger. Plus, exercise is an awesome stress buster that contributes to your sense of wellbeing – and your heart will love it too.
Keeping control The Wiggle, the Waddle, and the Hurry-Hurry Hop – it’s amazing the funny walks women come up with to cope with a weak bladder. But there are ways to help ease bladder- control problems so you can skip through life with ease.
The thing about those leaky moments – which can range from big to little – is that they don’t just happen to women who are older. Women of all ages can experience them, especially when they exercise, laugh hard, cough, sneeze or simply hang on too long. Hormonal changes in menopause can lead to bladder incontinence. Being pregnant and just after giving birth are also times when it can occur. And women who are very active, like athletes, are also more prone to those “oh no” moments. In fact, about half of adult women say they have had leakage at one time or another and for some it’s a daily problem.
If you experience bladder incontinence, it’s very important to get it checked out by a doctor. That’s because it can be a sign of a medical problem or you may need a bladder training programme. oost control problems are caused by muscle weakness, which is why it’s important to keep your pelvic floor in shape – those are the muscles that keep your bladder closed.
You can help keep your pelvic floor muscles strong by squeezing and lifting them, as if you are stopping yourself urinating. Hold the contraction for several seconds then relax and repeat the exercise. It can be done anywhere. one tip is to do them whenever you stop at traffic lights while driving! It’s amazing how it can become a healthy habit in no time.
other tips are to avoid drinks like coffee or soft drinks if you find they make you have leaks more often. It could be that they are irritating your bladder lining. Excess weight puts stress on your bladder too, so try to stay within a healthy weight-to-height range. If you have a chronic cough, it’s important to get it treated and also make sure you eat plenty of fibre, as constipation makes leakage more likely. All these things can help reduce your problem, but it’s still important to stay fresh and comfortable.
It’s vital to get the right pads to protect you from leaks. Choose ones that are designed to deal with that specific problem. So there’s no reason to put up with bladder problems and go through life doing funny walks. With some lifestyle changes, self-care and the proper medical advice, you’ll be up and running again!
Skin sense You wouldn’t wear the same style of jeans or have the same haircut you had in your teens. So why is it that so many women think their skincare routine can stand the test of time?
As women get older, skin doesn’t produce new cells at the same rate it used to. As a result, we need to protect and nurture it more. The signs of skin starting to age begin when we are in our thirties and are apparent across our whole bodies, particularly in areas that are frequently exposed to the sun. Parts of the body where skin is fragile such as the face, hands, neck and decollétage, in particular, need special attention.
The skin also becomes less elastic as it begins to lose collagen – the body’s natural firmer. This is all part of the normal process of growing older and the ages it occurs varies between women. A lot of how our skin grows more mature depends on our genes. It’s always a good idea to look at older female relatives to get an idea of what you may have ahead.
of course, the best thing to do is prevent premature ageing by adopting an age-appropriate skincare programme that becomes part of your daily routine.
Five tips to keep your skin looking younger for longer 1. If you smoke, quit. Not only is it a sensible health choice to give it up, but your skin will thank you for it. The smoke itself has toxic ageing chemicals in it and the act of smoking causes unpleasant lines around the mouth and eyes. 2. Drink lots and lots of water. one of the best ways to moisturise your skin is from the inside. Keep bottles of water in your car, your bag and in the fridge at home. Plenty of water will maintain your hydration, cleanse toxins from your system and make you feel great – inside and out. 3. Always use sunscreen. It’s a habit you should already be well into and as mature skin is more fragile, it’s even more important to make sure you put on a good quality sunscreen of an appropriate Sun Protection Factor every day. 4. Use age-appropriate, natural-based skincare products on your whole body. A gentle soap-free cleanser, hydrating bath oil and moisturising cream should be part of your everyday bathing routine. 5. Eat a well-balanced diet with plenty of fruit and vegetables. These contain natural antioxidants that help slow the ageing process.
Now you can face the future feeling fabulous!
