Health after 40: tips for women

Health after 40: tips for women

I. Hormonal changes and menopause:

1. Perimenopause: The beginning of changes:

   • Definition: Perimenopausa is a transition period to menopause, starting a few years before the last menstruation. Usually begins at the age of 40-50 years, but can begin earlier. It is characterized by a gradual decrease in the production of estrogen and progesterone ovaries.

   • Symptoms: Symptoms can be different and vary in intensity. The most common: irregular menstruation (changing the duration, abundance of the cycle), the ejacks of heat (a feeling of sudden heat in the upper body), night sweating, sleep disturbance (insomnia, difficult to fall asleep, frequent awakening), changes in mood (irritability, anxiety, depression), dryness of the libido, problems with concentration and memory, increased weight, changes in weight, change in changes skin and hair.

   • Diagnosis: Diagnosis of perimenopause is based on a history (medical history), description of the symptoms and, if necessary, hormonal blood tests (determination of the level of FSH, LH, estradiol). It is important to exclude other possible causes of symptoms (thyroid disease, depression).

   • Symptoms management:

     • Life: Regular physical exercises (aerobic loads, strength training), balanced nutrition (rich in calcium, vitamin D, fiber), sufficient sleep, stress control (meditation, yoga, breathing exercises), rejection of smoking and limiting alcohol consumption.
     • Plant remedies: Phytoestrogens (soy, red clover, flax) can relieve some symptoms, but the effectiveness is individual. It is important to consult a doctor.
     • Drug therapy: Hormonal therapy (GT) by estrogens and progesterone is the most effective way to treat the heat of heat and other symptoms. The decision on the appointment of GT is made individually, taking into account the benefits and risks. Other drugs: antidepressants (for the treatment of mood disorders), vaginal moisturizing agents (for the treatment of dry vaginal).

2. Menopausa: Completion of reproductive function:

   • Definition: Menopausa – cessation of menstruation for 12 consecutive months. This is a natural process, which usually occurs at the age of 45-55 years.

   • Postmenopause: The period after menopause. During this period, symptoms associated with a deficiency of estrogen are preserved, but other health problems may occur.

   • Long -term consequences of estrogen deficiency:

     • Osteoporosis: Reducing bone density, increasing the risk of fractures. Regular examinations (densitometry), intake of calcium and vitamin D, physical exercises with load.
     • Cardiovascular diseases: Reducing the level of “good” cholesterol (HDL), an increase in the level of “bad” cholesterol (LDL), an increase in the risk of atherosclerosis. Healthy nutrition, physical activity, control of blood pressure and cholesterol level.
     • Urogenital changes: Dry vagina, rapid urination, urinary incontinence, recurrent urinary tract infections. Vaginal moisturizers, hormonal creams, Kegel exercises.
     • Cognitive disorders: Problems with memory and concentration. Maintaining mental activity, physical exercises, healthy nutrition.

3. Hormonal therapy (GT): for and against:

   • Advantages: The relief of the treats of heat, night sweating, dry vagina, improving sleep, a decrease in the risk of osteoporosis and fractures, a possible reduction in the risk of colorectal cancer.
   • Risks: Increasing the risk of developing thromboembolic complications (deep vein thrombosis, pulmonary thromboembolism), stroke, breast cancer (with prolonged use of estrogen-prohestagenic drugs).
   • Individual approach: The decision on the appointment of GT is made individually, taking into account age, symptoms, medical history, risk factors. Preference is given to low doses of hormones and short -term use. Alternative methods for treating symptoms of menopause should be considered.
   • Types of GT: Estrogenic therapy (only estrogens), estrogen-processed therapy (estrogens and progesterone), local hormonal drugs (vaginal creams, tablets, rings).

II. Cardiovascular health:

1. Risks after 40:

   • Improving blood pressure: With age, blood pressure tends to increase. High blood pressure (hypertension) is the main risk factor for the development of cardiovascular diseases.
   • Improving cholesterol levels: The level of “bad” cholesterol (LDL) may increase, and the level of “good” cholesterol (HDL) may decrease. High cholesterol contributes to the formation of atherosclerotic plaques in the arteries.
   • Weight gain and obesity: Excess weight and obesity increase the risk of hypertension, type 2 diabetes and cardiovascular diseases.
   • Diabetes sugar: Type 2 diabetes increases the risk of cardiovascular diseases by 2-4 times.
   • Stress: Chronic stress can increase blood pressure and cholesterol.
   • Genetic predisposition: The presence of cardiovascular diseases in a family history increases the risk.

2. Prevention and management:

   • Regular examinations: Regular measurement of blood pressure, determination of cholesterol and blood sugar.
   • Healthy nutrition: Diet, rich in fruits, vegetables, whole grain products, low -fat meat and fish. Limiting the consumption of saturated and trans fats, cholesterol, salt and added sugar.
   • Physical activity: Regular aerobic exercises (walking, running, swimming, cycling) at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Power training twice a week.
   • Maintaining a healthy weight: Reducing weight with overweight or obesity.
   • Refusal of smoking: Smoking significantly increases the risk of cardiovascular diseases.
   • Stress management: Meditation, yoga, breathing exercises, hobbies, communication with loved ones.
   • Drug therapy: If necessary, prescribing drugs to reduce blood pressure, cholesterol and blood sugar.

3. Symptoms of cardiovascular diseases in women:

   • Typical symptoms: Pain in the chest (angina pectoris), shortness of breath, rapid heartbeat, weakness, dizziness.
   • Atypical symptoms (more common in women): Pain in the jaw, back, stomach, nausea, vomiting, fatigue, sleep disturbance.
   • Important: If any symptoms appear that indicate cardiovascular diseases, you must immediately consult a doctor.

III. Cancer: Screening and prevention:

1. Breast cancer:

   • Risk factors: Age, family history, early onset of menstruation, late menopause, lack of childbirth, late first birth, obesity, alcohol use, hormonal therapy.
   • Screening:
     • Self -examination of the mammary glands: Regular independent examination of the mammary glands to identify any changes (compaction, discharge from the nipple, changes in the skin).
     • Clinical examination of the mammary glands: Examination of the mammary glands by a doctor.
     • Mammography: X -ray examination of the mammary glands. It is recommended to start screening at the age of 40 and repeat every 1-2 years.
     • Ultrasound of the mammary glands: Ultrasound examination of the mammary glands. It can be used in addition to mammography, especially in women with dense breast tissue.
     • MRI of the mammary glands: Magnetic resonance tomography of the mammary glands. It is recommended for women with a high risk of breast cancer.
   • Prevention: Maintaining healthy weight, physical activity, restriction of alcohol, refusal of smoking, breastfeeding (if possible).

2. Cervical cancer:

   • Factor risk: Human papilloma virus infection (HPV).
   • Screening:
     • PAP test (Mazok Papanikolau): The study of cervical cells to detect precancerous changes.
     • HPV test: Determination of the presence of HPV in cervical cells.
     • Kolposcopy: Inspection of the cervix using a special microscope (colposcope) when identifying abnormal results of the papa test or HPV test.
     • Cervical biopsy: Taking a sample of the cervical tissue for research under a microscope when identifying abnormal changes.
   • Vaccination against HPV: Vaccination against HPV is recommended for girls and young women to prevent cervical cancer and other diseases associated with HPV.
   • Prevention: Vaccination against HPV, the use of barrier methods of contraception (condoms), refusal of smoking.

3. Tolstoy Cancer:

   • Risk factors: Age, family history, intestinal inflammatory diseases (ulcerative colitis, crown disease), colon polyps, obesity, use of red meat and treated meat, smoking, alcohol consumption.
   • Screening:
     • Colonoscopy: Inspection of the colon using a special flexible tool (colonoscope). It is recommended to start screening at the age of 45 and repeat every 10 years if there are no other risk factors.
     • Sigmoidoscopy: Inspection of part of the colon (sigmoid intestine) using a flexible tool (sigmoidoscope).
     • Hidden blood test in feces (Fit test): Detection of blood in feces.
     • Kala DNA test: Detection of abnormal DNA in feces.
   • Prevention: Balanced diet, rich in fiber, fruits and vegetables, restriction of red and treated meat, maintaining healthy weight, physical activity, refusal of smoking, limiting alcohol consumption.

4. Endometry cancer (uterine cancer):

   • Risk factors: Obesity, diabetes, high arterial pressure, infertility, late menopause, hormone therapy with estrogen without progesterone, polycystic ovary syndrome (PCA), family history of endometrial cancer or colon cancer.
   • Screening: There are no standard screening recommendations for women with normal risk.
   • Symptoms: Unusual vaginal bleeding (especially after menopause), bloody discharge between menstruation, pain in the pelvis.
   • Diagnosis: Transvaginal ultrasound, endometrial biopsy.
   • Prevention: Maintaining healthy weight, control of diabetes and blood pressure, the use of combined hormonal therapy (estrogen and progesterone), if necessary, discussing the risks and advantages of hormonal therapy with a doctor.

IV. Bone system and osteoporosis:

1. Reducing bone density:

   • Risk factors: Age, female gender, early menopause, family history of osteoporosis, low body weight, calcium and vitamin D deficiency, insufficient physical activity, smoking, alcohol use, some drugs (corticosteroids, anticonvulsants).

2. Prevention of osteoporosis:

   • Calcium and vitamin D: Adequate calcium consumption (1000-1200 mg per day) and vitamin D (600-800 IU per day). Sources of calcium: dairy products, green leafy vegetables, enriched products. Sources of vitamin D: oily fish, egg yolks, enriched products, sunlight.
   • Physical activity: Exercises with load (walking, running, dancing, strength training) to strengthen bones.
   • Refusal of smoking and restriction of alcohol use: Smoking and alcohol abuse negatively affect bone tissue.

3. Diagnosis of osteoporosis:

   • Densitometry (DXA scan): Measurement of bones density in the spine and thigh. The results are evaluated by T-criteria. T -criteria -2.5 or lower indicates osteoporosis.

4. Treatment of osteoporosis:

   • Drug therapy:
     • Bisphosphonates: Preparations that slow down the destruction of bone tissue (alendronate, rishedronate, zoledronic acid).
     • Selective modules of estrogen receptors (SMRE): Preparations that have an estrogen -like effect on bone tissue (raloxifen).
     • Denosumab: A drug that blocks protein involved in the destruction of bone tissue.
     • Terdeuparatus: A drug that stimulates the formation of new bone tissue.

5. Downs prevention:

   • Improving equilibrium: Exercise of balance (Tai-chi, yoga).
   • Vision examination: Regular vision checks.
   • Organization of safe home environment: Elimination of obstacles to the path, good lighting, the use of handrails in the bathroom and toilet.

V. Mental health and well -being:

1. Stress and anxiety:

   • Sources of stress: Work, family, financial problems, concern for elderly parents, health.
   • Stress management:
     • Relaxation techniques: Meditation, yoga, breathing exercises, progressive muscle relaxation.
     • Physical activity: Regular physical exercises help reduce stress and improve mood.
     • Dream: Sufficient sleep (7-8 hours a day).
     • Hobbies and interests: A time dedicated to classes that bring pleasure.
     • Communication with loved ones: Support for friends and family.
     • Appeal to a specialist: Psychotherapy, drug treatment (if necessary).

2. Depression:

   • Symptoms: A constant feeling of sadness, loss of interest in life, fatigue, impaired sleep, a change in appetite, problems with concentration, a sense of guilt or uselessness, thoughts of death.
   • Diagnosis: Assessment of symptoms by a doctor.
   • Treatment: Psychotherapy, antidepressants, combined treatment.

3. Sleep disorders:

   • Reasons: Stress, anxiety, depression, hormonal changes, some drugs.
   • Improvement:
     • Regular sleep mode: Go to bed and wake up at the same time every day.
     • Creating comfortable sleep conditions: Dark, quiet and cool room.
     • Limiting the use of caffeine and alcohol: Especially in the afternoon.
     • Physical activity: Regular physical exercises, but no later than a few hours before bedtime.
     • Relaxation techniques: Meditation, yoga, breathing exercises.
     • Appeal to the doctor: If necessary, the appointment of sleeping pills.

4. Maintaining a positive attitude to life:

   • Gratitude: Maintaining a diary of gratitude.
   • Positive statements: Repetition of positive statements.
   • Social activity: Communication with friends and family, participation in public life.
   • Self-development: Training in the new, reading books, attending courses.
   • Caring for yourself: The time devoted to yourself, your interests and hobbies.

VI. Health of the skin and hair:

1. Changes in the skin with age:

   • Reducing the production of collagen and elastin: Loss of elasticity and elasticity of the skin, the appearance of wrinkles.
   • Dry skin: Reducing the production of skin fat.
   • Pigment spots: The appearance of age spots (age spots) due to the effects of sunlight.
   • Thinning of the skin: The skin becomes thinner and vulnerable.

2. Skin care:

   • Sun protection: The use of sunscreen with SPF is at least 30 every day, even in cloudy weather.
   • Moisturization of the skin: The use of moisturizers and lotions.
   • Cleansing of the skin: Soft cleansing of the skin without aggressive products.
   • Anti -aging agents: The use of creams with retinol, vitamin C, peptides and other antioxidants.
   • Professional procedures: Peelings, microdermabrase, laser grinding.

3. Hair changes with age:

   • Thinning of the hair: Reducing the thickness of the hair.
   • Volos Possession: Reducing melanin production.
   • Dry hair: Reducing the production of skin fat.

4. Hair care:

   • Soft shampoo: Using soft shampoo without sulfates.
   • Air conditioner: Using the air conditioner after each hair washing.
   • Restriction on the use of a hairdryer and ironing: High temperatures can damage hair.
   • Nourishing hair masks: Regular use of nutrient masks for hair.
   • Sun protection: Using hair protection products from the sun.

5. Nutrition for healthy skin and hair:

   • Antioxidants: Fruits, vegetables, berries, green tea.
   • Omega-3 fatty acids: Fat fish, nuts, flax seeds.
   • Vitamins and minerals: Vitamins A, C, E, BIOTIN, Zinc.
   • Sufficient water use: Maintaining water balance.

VII. Healthy nutrition:

1. Nutrient needs after 40:

   • Calcium: 1000-1200 mg per day to maintain bone health.
   • Vitamin D: 600-800 IU per day for the assimilation of calcium.
   • Vitamin B12: Especially important for women taking metformin (medicine for diabetes).
   • Iron: The need for iron is reduced after menopause.
   • Fiber: 25-30 grams per day to maintain the health of the digestive system and reduce the risk of cardiovascular diseases.
   • Protein: 0.8 grams per kilogram of body weight to maintain muscle mass.

2. Products recommended for women after 40:

   • Fruits and vegetables: Sources of vitamins, minerals, antioxidants and fiber.
   • Whole grain products: Sources of fiber and complex carbohydrates.
   • Low -fat protein: Chicken, fish, legumes, tofu.
   • Dairy products with low fat content: Sources of calcium and vitamin D.
   • Nuts and seeds: Sources of healthy fats, protein and fiber.
   • Fat fish: The source of omega-3 fatty acids.

3. Products that should be avoided or limited:

   • Processed products: High content of salt, sugar and saturated fats.
   • Sweet drinks: High sugar content.
   • Red meat and treated meat: Increase in the risk of colon cancer.
   • Saturated and trans fats: Improving cholesterol levels.

4. The importance of hydration:

   • It is recommended to drink 8 glasses of water per day. Water is necessary to maintain all the functions of the body.

VIII. Physical activity:

1. Advantages of physical activity after 40:

   • Improving cardiovascular health: Reducing the risk of cardiovascular diseases, stroke and diabetes.
   • Maintaining a healthy weight: Calorie burning and increasing muscle mass.
   • Strengthening bones and muscles: Reducing the risk of osteoporosis and sarcopenia (muscle mass loss).
   • Improving mood and decreasing stress: The allocation of endorphins.
   • Improvement: Regular physical exercises help improve sleep quality.
   • Increase in energy: Physical activity helps to fight fatigue.

2. Physical activity recommendations:

   • Aerobic exercises: 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
   • Power training: Twice a week.
   • Flexibility exercises: Stretching and yoga.
   • Exercise of equilibrium: Tai-chi and other exercises that help improve balance and reduce the risk of falls.

3. Types of physical activity:

   • Walking: A simple and affordable type of physical activity.
   • Running: A more intense type of aerobic load.
   • Swimming: Well suited for people with joint problems.
   • Cycling: A great way to improve cardiovascular health.
   • Dancing: A fun and effective way to burn calories.
   • Yoga: Improves flexibility, balance and reduces stress.
   • Pilates: Strengthens the muscles of the bark and improves posture.
   • Power training: Using dumbbells, simulators or weight of your own body.

4. The beginning of physical activity classes:

   • Consult a doctor: Especially if you have any diseases.
   • Start slowly: Gradually increase the intensity and duration of training.
   • Choose a type of activity that you like: This will help you adhere to the training mode.
   • Make physical activity part of your daily life: Walk on foot instead of driving by car, climb the stairs instead of the elevator.

IX. Care for teeth and gums:

1. Changes to the health of teeth and gums with age:

   • Dry mouth: Reducing the production of saliva, which increases the risk of decay and gum diseases.
   • Recession Gisene: Retreating gums, which leads to the exposure of the roots of the teeth and increased sensitivity of the teeth.
   • Caries of roots: Caries developing on the roots of the teeth.
   • Gum diseases (periodontitis): Inflammation and destruction of tissues surrounding teeth.
   • Loss of teeth: In severe cases of gum diseases, teeth can occur.

2. Prevention of problems with teeth and gums:

   • Regular tooth brushing: Brush your teeth twice a day with fluorine -containing toothpaste.
   • Using tooth thread: Use the dental thread every day to remove the denture and food residues between the teeth.
   • Regular examinations at the dentist: Visit a dentist for preventive examinations and professional brushing at least twice a year.
   • Rinse of the mouth: Use the antiseptic rinse for the mouth to destroy bacteria.
   • Proper nutrition: Limit the consumption of sweet foods and drinks.
   • Refusal of smoking: Smoking increases the risk of gum diseases.
   • Moisturization of the mouth: Drink enough water and use artificial saliva for dry mouth.

3. Treatment of problems with teeth and gums:

   • Caries treatment: Tooth sealing.
   • Treatment of gum diseases: Professional tooth brushing, removal of plaque and tooth stone, antibiotic therapy (in severe cases).
   • Dental prosthetics: Installation of dentures for teeth loss.

X. Eye Health:

1. Vision changes with age:

   • Presbyopia: Age -related visual impairment near.
   • Cataract: The clouding of the lens of the eye.
   • Glaucoma: An increase in intraocular pressure, leading to damage to the optic nerve.
   • Age macular degeneration (VMD): The defeat of the central region of the retina of the eye (macula), leading to a deterioration in central vision.
   • Dry eye syndrome: Insufficient production of tear fluid.

2. Prevention of vision problems:

   • Regular examinations by an ophthalmologist: Visit an ophthalmologist for preventive examinations at least once a year.
   • Sun protection: Wear sunglasses to protect the eyes from ultraviolet rays.
   • Proper nutrition: Use products rich in antioxidants, vitamins and minerals.
   • Refusal of smoking: Smoking increases the risk of developing many eye diseases.
   • Control of blood pressure and cholesterol level: High blood pressure and cholesterol levels can damage blood vessels in the eyes.
   • Eye protection when working at a computer: Take breaks every 20 minutes, look at objects located at a distance of 20 feet (6 meters) for 20 seconds (rule “20-20-20”).

3. Symptoms in which you should consult an ophthalmologist:

   • Vision of vision.
   • Blurry vision.
   • Dangling in the eyes.
   • The appearance of floating flies or flashes of light in the field of view.
   • Pain in the eyes.
   • Eye redness.
   • Reducing peripheral vision.

XI. Sexual Health:

1. Changes in the sexual function after 40:

   • Libido decrease: Decrease in sex drive.
   • Dry vagina: Reducing the production of vaginal lubrication.
   • Painful sensations during intercourse (dyspareunia): Due to the dry vagina.
   • Difficulties with achieving orgasm.

2. Causes of changes in sexual function:

   • Hormonal changes: Reducing the level of estrogen.
   • Stress: Stress can reduce libido.
   • Depression: Depression can affect sexual function.
   • Some drugs: Some drugs can cause sexual side effects.
   • Diseases: Some diseases can affect sexual function.

3. Improving sexual health:

   • Discussion of problems with a doctor: It is important to discuss any problems with a sexual function with a doctor.
   • Hormonal therapy: It can help alleviate the dryness of the vagina and other symptoms associated with the deficiency of estrogen.
   • Vaginal moisturizers and lubricants: They can help reduce the dry vagina and pain during intercourse.
   • Regular sexual activity: Helps maintain blood circulation in the genital organs.
   • Relaxation techniques: They will help reduce stress and improve sexual attraction.
   • Psychotherapy: It can help solve the psychological problems that affect the sexual function.

4. Prevention of sexually transmitted infections (IPP):

   • Using condoms: Condures are an effective way to protect against SPPPs.
   • Regular examination for IPP: Especially if you have several sexual partners.

Xii. SONG:

1. The importance of sleep:

   • Physical health: Restoration of the body, strengthening the immune system.
   • Mental health: Improving mood, reducing stress, improving cognitive functions.

2. Recommended sleep duration:

   • 7-8 hours a day.

3. Causes of sleep disturbances:

   • Stress.
   • Anxiety.
   • Depression.
   • Hormonal changes.
   • Some drugs.
   • Restless legs syndrome.
   • Apnee in a dream.

4. Improvement:

   • Regular sleep mode: Go to bed and wake up at the same time every day.
   • Creating comfortable sleep conditions: Dark, quiet and cool room.
   • Limiting the use of caffeine and alcohol: Especially in the afternoon.
   • Physical activity: Regular physical exercises, but no later than a few