Women’s health after 40: important aspects

Posted on by

Women’s health after 40: important aspects

Hormonal changes and menopause: Preparation for a new stage of life

After 40 years, the female body enters into a period of significant hormonal changes, which mark the approximation of menopause. These changes affect many aspects of health, and the understanding of these processes allows women to prepare for this new stage of life and take measures to maintain their well -being.

  • What is perimenopause and menopause?

    Perimenopause is a transitional period preceding menopause, when the ovaries gradually reduce the production of estrogen and progesterone. This period can last from several years to a decade. Menopause is the final cessation of menstruation, confirmed by the lack of menstruation for 12 consecutive months. The average age of menopause is 51 years old, but it can vary from 40 to 58 years. Early menopause occurs up to 40 years.

  • Basic hormonal changes:

    • Reduced estrogen levels: Estrogen plays an important role in maintaining bone health, cardiovascular system, skin, hair and mucous membranes. A decrease in estrogen levels can lead to tide, night sweating, mood changes, dry vagina, decrease in libido and worsening skin and hair condition.
    • Reducing the level of progesterone: Progesterone is important for the regulation of the menstrual cycle and maintaining pregnancy. A decrease in the level of progesterone can lead to irregular menstruation, abundant bleeding and premensional syndrome (PMS).
    • Changes in the level of follicle -stimulating hormone (FSH) and luteinizing hormone (LH): The level of FSH and LH usually rises in perimenopause, since the body tries to stimulate the ovaries to the production of estrogen.

  • Symptoms of perimenopause and menopause:

    Symptoms of perimenopause and menopause can be different in intensity and duration. The most common symptoms include:

    • Tucks of heat: A sudden sensation of heat, usually accompanied by redness of the skin and sweating.
    • Night sweating: The flare of the heat that occur during sleep.
    • Sleep disorders: Insomnia, difficulties with falling asleep or frequent awakening at night.
    • Mood changes: Irritability, anxiety, depression, tearfulness.
    • Dry vagina: Discomfort during intercourse, itching and burning in the vagina.
    • Libido decrease: Reducing sexual attraction.
    • Far urination: The need to visit the toilet more often, especially at night.
    • Memory deterioration and concentration: Difficulties with remembering information and concentration.
    • Changes in the skin and hair: Dry skin, thinning of hair, wrinkles.
    • Weight gain: Metabolism slows down, and it becomes easier to gain weight.

  • Diagnosis:

    The diagnosis of menopause is usually made on the basis of a lack of menstruation for 12 months. The doctor can also prescribe a blood test to determine the level of FSH and estradiol (the main form of estrogen). An increased level of FSH and low estradiol level can indicate menopause.

  • Symptoms management methods:

    There are many ways to alleviate the symptoms of perimenopause and menopause:

    • Hormonal therapy (GT): GT is the most effective way to treat the tents, night sweating and dry vagina. It consists in taking estrogen or combination of estrogen and progesterone. GT has its own risks and advantages, so you need to discuss it with a doctor to determine whether it is suitable for you.
    • Non -hormonal methods:
      • Phytoestrogens: Plant compounds that simulate the action of estrogen. Contained in soy products, red clover and other plants.
      • Antidepressants: Some antidepressants, such as selective inhibitors of the reverse capture of serotonin (SIOS), can help reduce the ebb and improve the mood.
      • Gabapine: The drug used to treat seizures and neuropathic pain can also help reduce tides.
      • Clonidine: The drug used to treat high blood pressure can also help reduce tides.
    • Life change change:
      • Healthy nutrition: The use of a large amount of fruits, vegetables, whole grain products and lean proteins. Limiting the consumption of processed products, sugar and caffeine.
      • Regular physical exercises: Exercises help maintain healthy weight, strengthen bones and muscles, improve mood and sleep.
      • Stress management: The practice of relaxation techniques, such as yoga, meditation or deep breathing.
      • Refusal of smoking: Smoking exacerbates the symptoms of menopause and increases the risk of developing cardiovascular diseases and osteoporosis.
      • Maintaining a healthy weight: Excess weight can aggravate the symptoms of menopause and increase the risk of other diseases.
      • Clothing from natural fabrics: Wearing clothes from cotton or flax can help reduce tides.
      • Avoiding taggers of the tides: Some factors, such as spicy foods, alcohol and caffeine, can cause tides.

  • Questions that should be discussed with a doctor:

    • Your symptoms and their influence on your life.
    • Your treatment options, including hormonal and non -hormonal therapy.
    • The risks and advantages of each treatment option.
    • Your personal goals and preferences regarding treatment.
    • Regular examinations and screening necessary to maintain your health.

Cardiovascular health: Risk prevention and management

After 40 years, the risk of developing cardiovascular diseases in women increases. This is due to hormonal changes, as well as with other factors, such as age, genetic predisposition and lifestyle.

  • Risk factors for cardiovascular diseases:

    • Age: With age, the risk of developing cardiovascular diseases increases.
    • Menopause: A decrease in estrogen level after menopause increases the risk of developing cardiovascular diseases.
    • High blood pressure: Increased blood pressure is one of the main risk factors for cardiovascular diseases.
    • High cholesterol level: The high level of LDL cholesterol (“bad” cholesterol) and the low level of HDL cholesterol (“good” cholesterol) increase the risk of atherosclerosis (the formation of plaques in the arteries).
    • Diabetes: Diabetes increases the risk of developing cardiovascular diseases.
    • Smoking: Smoking damages blood vessels and increases the risk of blood clots.
    • Obesity: Excess weight increases the load on the heart and increases the risk of high blood pressure, high cholesterol and diabetes.
    • Family history: The presence of cardiovascular diseases in close relatives increases the risk of their development.
    • Lack of physical activity: The lack of physical activity increases the risk of obesity, high blood pressure, high level of cholesterol and diabetes.
    • Stress: Chronic stress can increase blood pressure and increase the risk of developing cardiovascular diseases.

  • Prevention of cardiovascular diseases:

    • Healthy nutrition: The use of a large amount of fruits, vegetables, whole grain products and lean proteins. Limiting the consumption of processed products, sugar, saturated and trans fats.
    • Regular physical exercises: It is recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week.
    • Maintaining a healthy weight: Weight loss if you have overweight or obesity.
    • Refusal of smoking: Cessation of smoking or avoiding passive smoking.
    • Stress management: The practice of relaxation techniques, such as yoga, meditation or deep breathing.
    • Regular medical examinations: Regular examinations at the doctor to control blood pressure, cholesterol and blood sugar.

  • Snowning for cardiovascular diseases:

    • Measurement of blood pressure: Regular measurement of blood pressure to detect high blood pressure.
    • Blood test for cholesterol: Determination of LDL cholesterol, LDL cholesterol and triglycerides.
    • Blood test for sugar: Determination of blood sugar to detect diabetes or antiabetes.
    • Electrocardiogram (ECG): Record of the electrical activity of the heart to detect heart rhythm disorders or signs of ischemia (insufficient blood supply to the heart).
    • Stress test: Assessment of the work of the heart during physical activity.
    • Echocardiography: An ultrasound examination of the heart to assess the structure and function of the heart.

  • Treatment of cardiovascular diseases:

    Treatment of cardiovascular diseases may include:

    • Life change change: Healthy nutrition, regular physical exercises, maintaining a healthy weight, rejection of smoking and stress management.
    • Medicines: Medicines for reducing blood pressure, cholesterol and blood sugar.
    • Surgical intervention: In some cases, surgical intervention may be required, such as angioplasty (expanding the narrowed arteries) or bypassing (creating a bypass path for blood flow).

Bone health: Osteoporosis prevention

Osteoporosis is a disease characterized by a decrease in bone density, which leads to an increase in the risk of fractures. After 40 years, the risk of developing osteoporosis in women increases, especially after menopause, when the estrogen level decreases.

  • Risk factors of osteoporosis:

    • Age: With age, bone density decreases.
    • Menopause: A decrease in estrogen level after menopause accelerates the loss of bone mass.
    • Family history: The presence of osteoporosis in close relatives increases the risk of its development.
    • Disadvantage of calcium and vitamin D: Calcium and vitamin D are necessary for bone health.
    • Lack of physical activity: Exercise helps strengthen the bones.
    • Smoking: Smoking damages bones and increases the risk of fractures.
    • Alcohol abuse: Alcohol abuse can reduce bone density.
    • Some diseases: Some diseases, such as rheumatoid arthritis, celiac disease and Crohn’s disease, can increase the risk of osteoporosis.
    • Some drugs: Some drugs, such as corticosteroids and anticonvulsants, can reduce bone density.

  • Prevention of osteoporosis:

    • Sufficient consumption of calcium and vitamin D: The recommended daily dose of calcium for women after 50 years is 1200 mg, and vitamin D is 800-1000 IU.
      • Calcium sources: Dairy products, leaf green vegetables, tofu, enriched products.
      • Sources of vitamin D: Bold fish, egg yolks, enriched products, sunlight.
    • Regular physical exercises: Exercises with weight load, such as walking, running, dancing and strength training, help strengthen the bones.
    • Refusal of smoking: Cessation of smoking or avoiding passive smoking.
    • Moderate alcohol consumption: Limiting alcohol consumption up to one drink per day for women.
    • Maintaining a healthy weight: Inadequate weight increases the risk of osteoporosis.

  • Osteoporosis screening:

    • Densitometry (DXA scan): Measurement of bone density using x -ray radiation. It is recommended for women over 65 years old and for menopause with risk factors of osteoporosis.

  • Treatment of osteoporosis:

    Treatment of osteoporosis may include:

    • Life change change: Sufficient consumption of calcium and vitamin D, regular physical exercises, rejection of smoking and moderate alcohol consumption.
    • Medicines: Medicines that slow down the loss of bone mass or increase its density.

Mental health: a decrease in stress and maintaining well -being

After 40 years, women can face various stress factors, such as work, family, care for elderly parents and hormonal changes. It is important to pay attention to your mental health and take measures to reduce stress and maintain well -being.

  • Factors affecting the mental health of women after 40:

    • Hormonal changes: Hormonal changes associated with perimenopause and menopause can cause mood swings, anxiety and depression.
    • Stress: Stress at work, in the family and in personal life can negatively affect mental health.
    • Lack of sleep: The lack of sleep can worsen the mood and increase anxiety.
    • Social isolation: The lack of social ties can lead to loneliness and depression.
    • Chronic diseases: Chronic diseases can cause pain, fatigue and restrictions in everyday life, which can negatively affect mental health.

  • Strategies for maintaining mental health:

    • Stress management:
      • Practice of relaxation techniques: Yoga, meditation, deep breathing.
      • Establishment of borders: Learn to say no and not take on yourself than you can withstand.
      • Task delegation: Ask for others when necessary.
      • Selection of time for yourself: Find the time for classes that bring you pleasure.
    • Healthy lifestyle:
      • Healthy nutrition: The use of a large amount of fruits, vegetables, whole grain products and lean proteins. Limiting the consumption of processed products, sugar and caffeine.
      • Regular physical exercises: Exercises help improve mood, reduce stress and improve sleep.
      • Sufficient sleep: Try to sleep 7-8 hours at night.
    • Social ties:
      • Maintaining relationships with friends and family: Spend time with people who support you and love you.
      • Participation in social groups: Join the club, interest group or volunteer organization.
      • Appeal for support: Do not be afraid to seek help from friends, family or professionals, if you need it.
    • Awareness (MindFulness): The practice of awareness helps to focus on the present moment and reduce disturbing thoughts.
    • Therapy: Psychotherapy can help cope with stress, anxiety, depression and other mental problems.

  • When you should seek professional help:

    If you experience the following symptoms, seek professional help:

    • A constant feeling of sadness, anxiety or hopelessness.
    • Loss of interest in things that used to bring pleasure.
    • Changes in appetite or dream.
    • A feeling of fatigue or lack of energy.
    • Difficulties with concentration.
    • Thoughts about death or suicide.

Cancer: early diagnosis and prevention

After 40 years, the risk of developing some types of cancer, such as breast cancer, cervical cancer and colon cancer, increases. Early diagnosis and prevention play an important role in improving the prognosis and outcome of cancer treatment.

  • Cancer screening:

    • Breast cancer:
      • Self -examination of the mammary glands: Regular self -examination of the mammary glands to identify any changes.
      • Clinical examination of the mammary glands: Examination of the mammary glands by a doctor.
      • Mammography: X -ray examination of the mammary glands to detect tumors. It is recommended to start mammography from the age of 40 and repeat it every 1-2 years.
    • Cervical cancer:
      • PAP test: The study of cervical cells to detect precancerous and cancer changes.
      • HPV test (human papilloma virus): Determination of the presence of a human papilloma virus that can cause cervical cancer.
    • Tolstoy Cancer:
      • Colonoscopy: Examination of the colon using a flexible tube with a camera.
      • Sigmoidoscopy: Examination of part of the colon using a flexible tube with a camera.
      • Hidden blood analysis: The detection of blood in the feces, which can be a sign of colon cancer.

  • Cancer risk factors:

    • Age: With age, the risk of cancer is increasing.
    • Family history: The presence of cancer in close relatives increases the risk of its development.
    • Smoking: Smoking increases the risk of developing many types of cancer.
    • Alcohol abuse: Alcohol abuse increases the risk of developing some types of cancer.
    • Obesity: Obesity increases the risk of developing certain types of cancer.
    • Some diseases: Some diseases, such as inflammatory intestinal diseases, can increase the risk of developing colon cancer.
    • The effect of carcinogens: The effect of certain chemicals and radiation can increase the risk of cancer.

  • Cancer prevention:

    • Healthy lifestyle:
      • Healthy nutrition: The use of a large amount of fruits, vegetables, whole grain products and lean proteins. Limiting the consumption of processed products, sugar, red meat and processed meat.
      • Regular physical exercises: Exercises help reduce the risk of developing some types of cancer.
      • Maintaining a healthy weight: Weight loss if you have overweight or obesity.
    • Refusal of smoking: Cessation of smoking or avoiding passive smoking.
    • Moderate alcohol consumption: Limiting alcohol consumption up to one drink per day for women.
    • Vaccination against HPV: Vaccination against the human papilloma virus can prevent cervical cancer.
    • Avoiding exposure to carcinogens: Reducing the effects of chemicals and radiation.
    • Regular medical examinations: Regular examinations at the doctor and screening for cancer.

Healthy nutrition: maintaining energy and vitality

Healthy nutrition plays an important role in maintaining energy, vitality and general health of women after 40 years. A properly balanced diet can help reduce the risk of developing many diseases, such as cardiovascular diseases, diabetes, osteoporosis and cancer.

  • The basic principles of healthy diet:

    • Variety: The use of a large number of different products from all food groups.
    • Balance: The use of the correct ratio of proteins, fats and carbohydrates.
    • Moderation: Eating in moderate quantities.
    • A sufficient amount of liquid: The use of enough water during the day.

  • Recommended products:

    • Fruits and vegetables: The use of at least 5 portions of fruits and vegetables per day. Fruits and vegetables are rich in vitamins, minerals and antioxidants.
    • Whole grain products: The use of whole grain products such as whole grain bread, brown rice and oatmeal. All -grain products are rich in fiber, which helps to improve digestion and reduce cholesterol.
    • Low -fat proteins: The use of low -fat proteins, such as chicken, fish, beans and tofu. Protein is necessary for building and restoring tissues.
    • Useful fats: Eating of healthy fats such as olive oil, avocados and nuts. Useful fats help maintain the health of the heart and brain.
    • Dairy products with low fat content: The use of dairy products with low fat, such as milk, yogurt and cheese. Dairy products are rich in calcium, which is necessary for bone health.

  • Products that should be limited:

    • Processed products: Limiting the consumption of processed products such as fast food, chips and cookies. Producted products usually contain a lot of salt, sugar and fats.
    • Sahar: Limiting sugar consumption, which is contained in sweets, carbonated drinks and baking.
    • Saturated and trans fats: Limiting the consumption of saturated and trans fats that are found in fatty meat, fried foods and some dairy products.
    • Salt: Restriction of salt consumption, which is contained in processed products and fast food.

  • Special nutrition needs after 40:

    • Calcium and vitamin D: Women after 40 years need to use a sufficient amount of calcium and vitamin D to maintain bone health.
    • Iron: Women in the prenopause need to use a sufficient amount of iron to prevent anemia.
    • Fiber: Fiber helps to improve digestion and reduce cholesterol.
    • Antioxidants: Antioxidants help protect the cells from damage caused by free radicals.

  • Healthy nutrition tips:

    • Plan your food meals: Planning meals will help you adhere to a healthy diet.
    • Prepare at home: Cooking at home allows you to control the ingredients and the size of the portions.
    • Read the labels on products: Read the labels on products to find out the content of salt, sugar and fats.
    • Drink a lot of water: Drink enough water during the day.
    • Do not skip food meals: Passing meals can lead to overeating later.
    • Make healthy snacks: Make healthy snacks between meals, such as fruits, vegetables or nuts.
    • Be moderate: Do not deprive yourself of your favorite products, but use them in moderate quantities.
    • Contact the nutritionist: If you need help in planning a healthy diet, contact a nutritionist.

Physical activity: maintaining strength, flexibility and endurance

Regular physical activity has numerous benefits for women’s health after 40 years. It helps maintain strength, flexibility, endurance, and also improves mood, reduces stress and risk of developing many diseases.

  • Advantages of physical activity:

    • Strengthening bones and muscles: Exercises with weight load help to strengthen the bones and muscles, which reduces the risk of osteoporosis and falls.
    • Maintaining a healthy weight: Physical activity helps to burn calories and maintain healthy weight.
    • Improving cardiovascular health: Regular exercises help to reduce blood pressure, cholesterol and the risk of developing cardiovascular diseases.
    • Reduction of the risk of diabetes: Physical activity helps to improve insulin sensitivity and reduce the risk of type 2 diabetes.
    • Improving mood and decreasing stress: The exercises are released by endorphins that have the effect of improving mood and reducing stress.
    • Improvement: Regular physical activity can help improve sleep.
    • Improving cognitive functions: Physical activity can help improve memory, attention and other cognitive functions.

  • Recommended types of physical activity:

    • Aerobic exercises: Walking, running, swimming, cycling, dancing. It is recommended to engage in moderate aerobic activity of at least 150 minutes a week or an intensive aerobic activity of at least 75 minutes a week.
    • Power training: Lift weights, work with elastic ribbons, exercises with its own weight. It is recommended to engage in strength training at least twice a week.
    • Flexibility exercises: Stretching, yoga, Pilates. It is recommended to perform flexibility exercises at least twice a week.
    • Balance Exercise: Tai-chi, yoga. Balance exercises can help reduce the risk of falls.

  • Tips for including physical activity in your life:

    • Start slowly: If you are not used to physical activity, start with small loads and gradually increase them.
    • Find what you like: Do what you like to make it easier to adhere to the training mode.
    • Engage with a friend: Classes with a friend can make training more interesting and motivating.
    • Set goals: Set realistic goals and track your progress.
    • Do not give up: Do not be discouraged if you missed the training. Just return to your regime as soon as possible.
    • Consult a doctor: Before you start a new training program, consult a doctor, especially if you have any diseases.

Sleep: Restoration and maintenance of health

High -quality sleep plays an important role in restoring the body, maintaining the health and well -being of women after 40 years. The lack of sleep can lead to various problems, such as fatigue, irritability, a decrease in concentration of attention and an increase in the risk of developing chronic diseases.

  • The influence of sleep on health:

    • Restoration of the body: During sleep, the body is restored and renewed.
    • Strengthening the immune system: The lack of sleep weakens the immune system and increases the risk of infections.
    • Improving mood: The lack of sleep can lead to irritability, anxiety and depression.
    • Improving concentration: The lack of sleep reduces the concentration of attention and worsens the memory.
    • Hormone regulation: Sleep helps to regulate hormones that control appetite, metabolism and other important functions.
    • Reduction of risk of developing chronic diseases: The lack of sleep increases the risk of developing cardiovascular diseases, diabetes and obesity.

  • Recommended sleep duration:

    Most adults need 7-8 hours of sleep at night. However, some people may need more or less sleep.

  • Factors affecting sleep:

    • Stress: Stress can make it difficult to fall asleep and maintaining sleep.
    • Caffeine and alcohol: The use of caffeine and alcohol before bedtime can disrupt sleep.
    • Electronic devices: The use of electronic devices before going to bed may suppress the production of melatonin, hormone, which regulates sleep.
    • Unregular sleep schedule: The irregular sleep schedule can disrupt the circus rhythms of the body and make it difficult to fall asleep and maintaining sleep.
    • Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome and chronic pain, can disturb sleep.
    • Medicines: Some drugs can cause insomnia.

  • Sleep advice:

    • Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
    • Create a relaxing atmosphere before going to bed: Take a warm bath, read a book or listen to music.
    • Avoid caffeine and alcohol before bedtime: Do not use caffeine and alcohol for several hours before bedtime.
    • Limit the use of electronic devices before bedtime: Do not use electronic devices for an hour before bedtime.
    • Create comfortable sleeping conditions: Make sure your bedroom is quiet, dark and cool.
    • Engage in physical activity during the day: Physical activity can help improve sleep, but avoid intensive training before going to bed.
    • Manage stress: Practice relaxation techniques such as yoga, meditation or deep breathing.
    • Consult a doctor: If you have sleep problems, consult a doctor.

Reproductive health: family planning and contraception

After 40 years, women can still become pregnant, although the fertility decreases. It is important to discuss with the doctor the issues of family planning and the choice of a suitable method of contraception.

  • Fertility after 40:

    Fertility in women decreases with age, especially after 35 years. This is due to a decrease in the number and quality of eggs. After 40 years, women also increase the risk of miscarriage and complications during pregnancy.

  • Contraception then 40:

    There are many methods of contraception suitable for women after 40 years. It is important to discuss your individual needs and risks with the doctor in order to choose the most suitable method.

    • Hormonal contraception:
      • Combined oral contraceptives (COC): COC contains estrogen and progestin and can be an effective method of contraception, but they are not suitable for all women, especially for women with certain diseases.
      • Progestin contraceptives: Progestin contraceptives contain only progestin and can be safer for women who cannot take estrogen. They include progestin tablets, injections, implants and intrauterine spirals (Navy) with levonorgestrel.
    • Non -hormonal contraception:
      • Barrier methods: Concert

Leave a Reply

Your email address will not be published. Required fields are marked *