Health after 40: tips for women

Health after 40: tips for women

Hormonal changes and their influence:

40 years for a woman is often a turning point that marks the beginning of the period of perimenopause. The production of estrogen and progesterone ovarian is gradually declining, which entails a whole cascade of changes in the body. It is important to understand that this process is individual: in some women, symptoms are slightly manifested, in others – more pronounced.

• Reduction of estrogens: This is the main factor that causes the majority of symptoms. Estrogen plays a key role in the health of the cardiovascular system, bones, skin, hair, mucous membranes, and even in mood. Its deficiency can lead to tide, night sweating, dryness of the vagina, sleep problems, mood changes (irritability, anxiety, depression), a decrease in libido, problems with concentration and memory, as well as an increase in the risk of osteoporosis and cardiovascular diseases.

• Irregular menstruation: The cycle becomes unpredictable – it can be shorter, longer, more abundant or meager. Proceedings of menstruation may appear. This is due to a violation of ovulation, when the ovaries do not always produce an egg. It is necessary to contact a gynecologist in order to exclude other causes of irregular menstruation, such as thyroid diseases or polyps in the uterus.

• Changes in weight: Metabolism slows down, which makes it difficult to maintain the previous weight. Reducing estrogen promotes the redistribution of fat, which is deposited mainly in the abdomen. This increases the risk of the development of insulin resistance and type 2 diabetes. It is important to adjust the nutrition and increase physical activity in order to avoid weight gain.

• Sleep problems: Tucks and night sweating can violate sleep. In addition, a decrease in estrogen affects the production of melatonin, sleep hormone. The lack of sleep exacerbates other symptoms of perimenopause and negatively affects the general state of health.

• Changes in the skin and hair: The skin becomes thinner, dry and less elastic due to a decrease in collagen production. Wrinkles appear. Hair can be thin and become more dry. It is important to use moisturizers for the skin and hair, as well as protect the skin from the sun.

Nutrition for health and energy:

After 40 years, proper nutrition plays a key role in maintaining health, energy and well -being. It is important to focus on the use of whole, unprocessed foods rich in nutrients.

• Protein: It is necessary to maintain muscle mass, which naturally decreases with age. Squirrel sources: low -fat meat (chicken, turkey, fish), eggs, legumes (lentils, beans, chickpeas), tofu, film, Greek yogurt. Try to eat protein at each meal.

• Complex carbohydrates: Provide energy and fiber. Sources: whole grain products (brown rice, oatmeal, whole grain bread), vegetables, fruits, legumes. Avoid refined carbohydrates (white bread, sweets, carbonated drinks), which can lead to blood sugar and weight gain.

• Healthy fats: It is necessary for the health of the brain, heart and hormonal balance. Sources: avocados, nuts (almonds, walnuts), seeds (linen, chia), fatty fish (salmon, sardines), olive oil. Limit the use of saturated and trans fats contained in fatty meat, fried foods and processed foods.

• Fiber: Promotes the normalization of digestion, reduces cholesterol and helps to control weight. Sources: vegetables, fruits, whole grain products, legumes. Try to use at least 25 grams of fiber per day.

• Calcium and vitamin D: Important to the health of bones and the prevention of osteoporosis. Sources of calcium: dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, spinach), tofu, enriched products. Vitamin D is produced in the skin under the influence of sunlight, but in the cold season the additives may be required.

• Iron: It is necessary to maintain energy and prevent anemia, especially if the menstruation is abundant. Sources: red meat, poultry, fish, legumes, green leafy vegetables, enriched cereals. The use of vitamin C along with products rich in iron improves its absorption.

• Water: It is necessary to drink enough water during the day (at least 8 glasses) to maintain hydration, improve digestion and prevent constipation.

• Limitation: Sugar, salt, caffeine and alcohol. Excessive use of these substances can aggravate the symptoms of perimenopause and negatively affect health.

Physical activity for health and well -being:

Regular physical exercises are necessary to maintain health, energy, good mood and prevention of many diseases after 40 years. It is important to combine various types of activity in order to get maximum benefit.

• Aerobic exercises: Improve the work of the cardiovascular system, help to control weight and increase the level of energy. Examples: walking, running, swimming, cycling, dancing. Try to devote at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of intensive aerobic activity.

• Power training: They help maintain muscle mass, strengthen bones and improve metabolism. Examples: weight lifting, exercises with its own weight (push -ups, squats, bar), work with elastic ribbons. Try to engage in strength training at least twice a week.

• Flexibility exercises: Improve joint mobility, reduce the risk of injuries and help relieve stress. Examples: stretching, yoga, pilates. Do flexibility exercises several times a week.

• Exercise of equilibrium: They help improve coordination and reduce the risk of falls, especially with age. Examples: Tai-chi, yoga, exercises on one leg.

• Important: Start training gradually, especially if you did not have sports previously. Consult a doctor before starting a new training program. Listen to your body and do not overdo it. Find the types of activity that you like to make it easier to maintain the regularity of classes. Turn on physical activity in your daily daily routine – go to work, go up the stairs instead of an elevator, take breaks to warm -up during operation.

Mental health and stress management:

After 40 years, it is important to pay attention not only to physical, but also to mental health. Hormonal changes, stress, worries about family and career can negatively affect the emotional state.

• Awareness (MindFulness): Consciousness practices, such as meditation and breathing exercises, help reduce stress, improve concentration and increase awareness of their emotions. You can meditate even a few minutes a day. There are various applications and online resources that can help to start practicing awareness.

• Relaxation: Find the ways to relax and relieve stress. It can be a reading of a book, the adoption of a bath, a walk in nature, listening to music or occupying a favorite hobby.

• Social support: Maintain contact with friends and family. Communication with loved ones helps to cope with stress and feel more confident. Consider the opportunity to join the support groups or interest clubs.

• Hobbies and interests: Give the time to classes that bring you pleasure. This will help to distract from problems and improve the mood.

• Time management: Learn to effectively plan your time and set priorities. Delegate the tasks when possible, and do not take on too much. Take time for yourself.

• Healthy sleep: Observe sleep mode and create comfortable conditions for relaxation. Try to go to bed and get up at the same time every day, even on the weekend. Avoid the use of caffeine and alcohol before bedtime.

• Seek for help: If you feel depressed, anxiously or experience other emotional problems, do not hesitate to seek help from a specialist – a psychologist or a psychotherapist. Psychotherapy can help you cope with stress, improve your mood and develop the skills of overcoming difficulties.

Regular medical examinations and screening:

After 40 years, it is especially important to regularly undergo medical examinations and screening to identify and prevent various diseases in the early stages.

• Gynecologist: An annual inspection of the gynecologist, including the papanicolau smear (pap test) for screening cervical cancer, and examination of the mammary glands. Discuss with the doctor the need to conduct mammography to screening breast cancer, it is usually recommended to start from 40-50 years, depending on individual risk factors.

• Therapist: Regular examinations of the therapist to control blood pressure, cholesterol and blood glucose. Discuss with the doctor the need to conduct other screening, such as colonoscopy for screening cancer of the colon (usually recommended from 45-50 years) and densitometry (Dexa scanning) to assess the density of bones and detect osteoporosis (especially if there are risk factors).

• Ophthalmologist: Regular examinations at an ophthalmologist to check vision and identify diseases such as glaucoma and cataract.

• Dentist: Regular examinations at the dentist to maintain health and gum health.

• Dermatologist: Regular examinations of a dermatologist to check the skin for signs of skin cancer.

• Vaccination: Make sure that you have all the necessary vaccinations, including flu vaccination (annually), tetanus, diphtheria, pertussis and pneumococcal infection (depending on age and health).

Sexual health and intimate life:

Hormonal changes can affect the sexual health and intimate life of a woman after 40 years. Decreased libido, dry vagina and discomfort during intercourse are common problems.

• Discuss your problems with the doctor: Feel free to discuss your problems with a doctor. There are various treatment options that can help improve sexual health, including hormonal therapy (GZT), lubricants, moisturizing vaginal products and other methods.

• Luburbicants and moisturizers: The use of lubricants during intercourse can help reduce dryness and discomfort. Regular use of moisturizers for the vagina can help improve the condition of the mucous membrane.

• Hormonal therapy (GZT): GZT can help replenish the deficiency of estrogen and alleviate the symptoms of perimenopause, including the dry vagina and a decrease in libido. However, GZT has its own risks and contraindications, so it is important to discuss with the doctor all the advantages and disadvantages before deciding on the beginning of therapy.

• Phytoestrogens: Plant substances with an estrogen -like effect. Contained in soy products, red clover, linen. They can help alleviate some symptoms of perimenopause, but efficiency and safety require further study.

• Regular sexual activity: It helps to maintain blood flow in the pelvis and improves the condition of the vaginal mucosa.

• Communication with a partner: Open and honest communication with a partner about his needs and desires will help maintain intimacy and satisfaction.

• Alternative methods: Acupuncture, yoga and other alternative methods can help improve sexual health and overall well -being.

Skin and hair care:

After 40 years, the skin becomes thinner, dry and less elastic. Wrinkles, age spots and other signs of aging appear. Hair can be thin and become more dry.

• Sunscreen cream: Use SPF sunscreen at least 30 every day, even in cloudy weather. The sun is the main factor in the aging of the skin.

• Moisturization: Use moisturizers and face and body lotions to maintain skin hydration. Choose products containing hyaluronic acid, glycerin and other moisturizing components.

• Retinoids: Vitamin A derivatives that help stimulate collagen production, reduce wrinkles and improve the skin texture. Start using retinoids gradually to avoid skin irritation.

• Antioxidants: Vitamin C, vitamin E, green tea and other antioxidants help protect the skin from free radicals that damage cells and contribute to aging.

• Peeling: Regular peeling helps to remove dead skin cells and improve its texture. You can use home scrubs or contact a cosmetologist for professional peeling.

• Professional procedures: Laser rejuvenation, Botox injections and fillers, microdermabrizes and other professional procedures can help reduce wrinkles, improve skin tone and give it a younger look.

• Hair care: Use soft shampoos and air conditioners designed for dry and damaged hair. Limit the use of a hair dryer, ironing and other hot styling tools. Make hair masks to moisten and nourish them.

Life lifestyle tips:

• Refusal of smoking: Smoking accelerates the aging of the skin, increases the risk of developing many diseases, including cancer, cardiovascular diseases and osteoporosis.

• Moderate alcohol consumption: Excessive alcohol consumption can negatively affect the health of the liver, heart and brain.

• Healthy weight: Maintaining a healthy weight helps to reduce the risk of developing many diseases, including type 2 diabetes, cardiovascular diseases and some types of cancer.

• Full dream: The lack of sleep can negatively affect the mood, energy and general health.

• Positive attitude: Try to maintain a positive attitude and surround yourself with people who support you.

• Development: Continue to study and develop, this will help maintain mental activity and interest in life.

• Trips: Traveling is a great way to expand your horizons, get new impressions and relax from everyday routine.

• Charity: Help other people can bring a sense of satisfaction and happiness.

• Love for yourself: Learn to love and accept yourself as you are.

The importance of an individual approach:

All women are unique, and what works for one may not work for the other. It is important to listen to your body and adapt health recommendations to your individual needs and features. Feel free to consult a doctor for consultation and an individual treatment plan.

Support and resources:

There are many resources that can help women aged 40+ maintain their health and well -being:

• Doctors: Gynecologists, therapists, endocrinologists, cardiologists, dermatologists, psychologists and other specialists.

• Support groups: Online and offline groups where you can communicate with other women experiencing similar problems.

• Books and Articles: Many books and articles devoted to women’s health after 40 years.

• Websites: Web sites devoted to the health of women containing useful information and tips.

• Mobile applications: Applications for tracking the menstrual cycle, symptoms of perimenopause, physical activity and nutrition.

Conclusion:

Age 40+ is a great time for a woman, a time of maturity, experience and wisdom. Paying attention to your health and prosperity, you can enjoy life in full and remain active, energetic and happy for many years. Remember that self -care is an investment in your future.