It won’t be long before spring is here. And if you’re thinking about doing a spring cleaning on yourself here are some women’s health and wellness tips you can start with.
There are many health-related issues all women should be mindful of as they age. Some of them include:
- Muscle mass loss
But heart disease is still the leading cause of death among both men and women in the United States. In fact, heart disease causes 1 in every 4 deaths among women.
Taking care of your heart should be a priority because an unhealthy heart can lead to a number of other health-related problems. Here are some health and wellness tips that are good for your heart.
Make Sleep a Priority
One of the biggest health benefits you can give yourself each day is sleep. If you’re not getting a good night's sleep, you may have perimenopause to thank. Fluctuating hormone levels can interfere with your sleep, which can lead to increased blood pressure, low-grade inflammation and higher levels of the stress hormone cortisol, all of which are harmful to your blood vessels and heart. Lack of sleep has also been linked to weight gain, which is bad for your heart and your mood.
Reassess Your Risk Factors
Your cholesterol, blood pressure and blood sugar levels may have changed in this decade, even if you aren't doing anything differently. Fifty percent of 40-something women have high cholesterol — a jump from 38% of women in their 30s, according to the National Heart, Lung, and Blood Institute.
Also, be sure to get your thyroid checked around age 45. Hypothyroidism (an underactive thyroid gland) becomes more common as women get older and can negatively affect your cholesterol levels, as well as your heart.
One way to get a handle on your health is to check your family history. Be sure to share anything you learn with your doctor. It will help you stay ahead of any potential health problems.
Work In Physical Activity
You start to lose muscle mass more rapidly in your 40s, which causes your metabolism to slow down because muscle burns more calories than fat. Unfortunately, this makes it harder to stave off those extra pounds.
To help maintain muscle and keep your metabolism going, aim for two 15-minute sessions weekly of lifting weights, using a resistance band or doing other toning exercises.
Carve out Personal Time
Find at least 10 minutes a day for yourself, not only to help ease stress but also to guard against depression, which commonly crops up in this decade and can also raise your risk of heart disease.
By getting the right health services, screenings and treatments, you are taking steps that help your chances of living a longer, healthier life. It’s also important to pay attention to certain health-related issues as you age. Our guide, “The Most Concerning Health Issues for Older Adults,” can help you sort out which ones you may be at risk for.