10 Steps to Outsmart Mother Nature
It’s true 40 is the new 30 and 50 is the new 40. This means that we're staying healthier longer than previous generations. Now that’s reason to celebrate. Use these tips to outsmart Mother Nature in your 40's and beyond.
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Birthday blues. Talk to your healthcare professional if negative feelings about this life stage become overwhelming. There are many effective treatments for depression and anxiety.
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The change. The average age of menopause for U.S. women is 51, with most women reaching this milestone somewhere between ages 45 and 55. You're considered "menopausal" when you haven't had a menstrual period for 12 consecutive months. How much do you know about menopause? Take our quiz to learn more. If you're having difficulty coping with menopause symptoms, talk to your doctor.
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Rev it up. Your metabolism continues to slow around this age and weight gradually shifts to your mid-section. Combat this with regular exercise to boost your muscle mass and increase your metabolism. In addition, try incorporating lean protein into your diet to stay full longer and build more
muscle. Talk with your healthcare professional to put together a plan that takes into account your age and health status.
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Best breast tests. Unless you have a family history, at age 40 you should have your first mammogram. Learn the difference between digital mammography and standard mammography, and what to expect during your exam.
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Bone up on osteoporosis. One out of every two women over age 50 will have an osteoporosis-related fracture in their lifetime. You can help prevent it by getting adequate calcium and vitamin D, doing weight-bearing exercises and maintaining a healthy weight. Our DEXA Scan allows us to evaluate your osteoporosis risks and helps your physician develop treatment strategies when necessary.
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Schedule health screenings and immunizations. Schedule an annual physical with your healthcare provider, including blood pressure, blood sugar and cholesterol level checks. At age 40, you should also schedule specific health screenings.
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Ingest Iron. All women, especially those over 40, need adequate amounts of this essential nutrient. Iron enriches your blood and fights fatigue. Spinach and leafy greens are classic iron choices, but you can also get your daily dose with healthy snacking. Dried fruits such as apricots, figs and raisins are hidden gems of iron. Maintain adequate iron intake through menopause.
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Focus. The National Eye Institute says more than 3.3 million Americans ages 40 and older have blindness or low vision. It is crucial for adults with no symptoms of or no risk factors for eye disease to get a baseline eye examination at age 40 so treatment can start early to save vision.
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What? Hearing loss, the third most common chronic condition in older Americans, can contribute to cognitive decline, depression and social isolation. It can even signal an increased risk of other health problems such as type 2 diabetes or stroke.
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Once every 10 years. Unless you have a family history, you should schedule your first colonoscopy at age 50. Determine your risk with our colon cancer risk assessment.
Your Health Counts
Get the 411 on important numbers for your heart health.
Knowing your healthy heart numbers can help improve your body and mind, even if you're not a math whiz. Learn more numbers to improve your health know-how with the winter issue of HealthSpeak, our free community magazine.
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1 in 4 --- Women die of heart disease, while 1 in 30 die of breast cancer. When you hear the term “heart disease,” what is your first reaction? Like many women, you may think “That’s a man’s disease”. But here is The Heart Truth: Heart disease is the #1 killer of women in the United States.
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35 inches or less --- What a woman’s waist circumference should be for optimal heart health. A man’s ideal waist circumference is 40 inches or less.
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30 minutes, five days a week - At least 30 minutes of moderate-intensity aerobic activity at least five days per week for a total of 150 minutes is recommended to maintain your heart health.
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9-1-1... The number to call if you suspect a heart attack. When in doubt, get checked out! Call 9-1-1. Don't wait more than a few minutes–FIVE at most. Women’s heart attack signs are different; know what to look for.
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1 to 2 drinks per day for heart health. The American Heart Association says moderate alcohol consumption, including wine, helps protect against heart disease by raising HDL ("good") cholesterol, reducing plaque build-up in your arteries and keeping platelets from clumping together to form blood clots. Limit consumption to no more than two, four-ounce drinks per day for men and one, four-ounce drink per day for women. However, regular physical activity is another effective way to raise HDL cholesterol.
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10 to 12 almonds or walnuts a day...helps to lower overall cholesterol levels.
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Under 100 mg/dl – What your LDL (bad cholesterol) should be. For diabetics and people with known coronary disease an LDL of 70 is recommended to further reduce the risk of heart attacks and stroke.
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Over 60 mg/dl – What your HDL (good cholesterol) should be. Exercising, not smoking and having an optimal weight all can increase HDL, that’s a good thing.
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Eat fish twice a week - A simple way to supplement Omega 3 Fatty acids, which helps slow hardening of arteries.
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"0"... The number of cigarettes you should smoke. In California call 1-800-no-butts for free smoking cessation information. You can also obtain more free information on stopping to smoke at the American Lung Association, the American Cancer Society, and SmokeFree.
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120/80... What your blood pressure should be. Researchers at University of North Carolina say that one in five young adults (ages 24 to 32) have high blood pressure and aren't aware of it.
Know your numbers and talk to your doctor about your heart health. February is National Heart Month and Northridge Hospital is celebrating with a CPR Blitz, a ladies night out called Healthy Hearts and the City and more free heart classes.
