Prevention for Finer Aged Women
In the following lines I would focus on Prevention of common problems encountered by old women. First of all I would say that Prevention is better than cure. It does not only save lots of financial resources but also saves a person from pain suffering and extensive mental or physical restriction. One of the growing problems is osteoporosis.
Health authorities suggest that a decrease in female sex hormone estrogen leads to not enough bone formation and thus can predispose elderly women to weak bones and if this issue is not taken care of in time, it can cause fractures. One of the most important ways of preventing osteoporosis is to adopt a healthy diet rich in calcium and vitamin supplements and to exercise daily or atleast most of the days on the week. Heart disease is also a major concern in this group. Prevention of heart disease also relies very much on exercise, healthy diet, regular visits to the physician and of course adherence to the physicians instructions. How much exercise is enough is the question, the answer of which varies from person to person and can be best answered by the physician. Exercise not only helps in staying physically healthy it also helps a person’s mental health and decreases the chances of depression in individuals who exercise regularly.
Healthy and balanced diet can be obtained with the help of a trained nutritionist. Breast cancer and colon cancer are also some big medical issues. If diagnosed in time, these can be treated and cause less pain and suffering and this is the reason why screening mammograms and screening colonoscopies are recommended by the medical authorities. The exact age and frequency of these tests differs from person to person but the U.S. Preventive Services Task Force (USPSTF) recommends screening mammography, with or without clinical breast examination (CBE), every 1-2 years for women aged 40 and older. Similarly USPSTF recommends screening for colon and rectal cancer in adults, beginning at age 50 years and continuing until age 75 years.
There are different tests available for screening of colon and rectal cancer in adults. The best test to be used can be decided by the physician keeping in view the wishes and needs of the specific patient. I hope the readers would benefit from the above paragraphs and visit their physicians regularly, follow the dietary and exercise recommendations and spend a healthy and happy life.
Cardiovascular for Older Women
Fitness is very important for agin women. Physical fitness to the human body is what fine tuning is to an engine. Fitness for ageing women means that her heart, blood vessels, lungs and muscles should function at optimum efficiency. During this stage, women start gaining weight.
There are many ways to counter this weight gain among older women. Firstly, women should be encouraged to keep on doing physical activities. Walking and aerobic exercises are ideal for engaging in physical activities. These activities burn calories and cause weight loss. Cardiovascular exercise is important for aging women because of many health problems and also because of the danger of osteoporosis. Osteoporosis is a common problem among agin women in which the density of the bones diminishes. This disease can be prevented by fitness training. Women over forty years of age should take 3-4 servings of low fat dairy food every day. This will provide them with calcium which is very important for aging women.
They should also take other sources of calcium like fish, cereals, nuts, green vegetables, beans, etc. If the doctor prescribes them calcium supplements, 500-600 mg should be taken once or twice a day. An ageing woman should take an adequate amount of protein in her food daily. It will help her to feel full for a longer time. Fish should be included in her diet in place of meat as meat contains a lot of fat. She should take more of fibre in her diet because fibrous foods cause toxins to be flushed out of the system.
Fiber also keeps energy levels high and blood sugar at its normal level. Vitamin C is also very important for aging women because it gives immunity against certain diseases. But a woman will not succeed in gaining fitness unless she is convinced about the benefits of being fit and the risks of being unfit. Fitness will ultimately make her more confident and she will be able to manage the stress and strains of everyday life.
Health: Drink Tea Everyday
Getting old doesn’t mean you have to fall apart. You can enjoy good health your entire life by practicing input moderation and doing a minimal level of exercising on a regular basis. In fact, by making these part of your daily routine, you won’t even realize you are actually living a healthy life.
As you get old your body does not need the same level of food or input as it did when you were young and growing. You can reduce the portions at each meal and get by quite well. Of course you still need to balance what you eat and cutting out empty calories will help, but, as long as you eat a balanced diet to begin with, limiting portions to the size of your fist is a great rule to follow. Alcohol is still ok to consume…in moderation. Wine is very good for your digestive system but too much wine could lead to more food than you really need. Cutting down on coffee and caffeine in general is a good idea.
You probably have more time available to search out different types of drinks to take the place of caffeine… green tea is a good substitute for example. Getting 20-30 minutes of exercise in 3-5 times per week can be done many ways.
Taking a walk is a great way to start if you haven’t exercised a lot as you grew up. Start with going up and down your block or around a nearby park for 10 minutes to begin with. Then add 5 minutes every other day until you work your way up to 30 minutes.
Keep track of how far you walk and how long it takes you. You can tailor your walk to the weather and/or time you have and vary your pace to get in a good workout. Drive your car along a route you want to take and use the car’s odometer to get an idea of the length of your route. You can also purchase a pedometer and use that to determine how far you’ve walked. Once you get up to one mile in say 10 minutes, set a goal to do the mile in 8 minutes. Then do two miles in 15 minutes. After a few weeks you’ll get to 4 miles in 30 minutes and will notice a fitter you.
Honest Health Tips
Many women in the United states feel that because they are young, they do not need to begin preparing for their aging process. This is unfortunate. Although in the last decade it has been emphasized that prevention, diet and exercise have to be a part of younger people’s lives only a percentage has followed the advice of physicians and experts.
Older women specially need to begin taking care of their bodies as young as their teens. With age not only our skin looses its elasticity and begins to sag, but we begin to gain weight and suffer from such common diseases as arthritis, osteoporosis and the like. For the most part, all of this could be prevented, if we start taking care of our bodies at an early age. Back in the 1950′s, when I was a teenager, it was required that we have a one hour of physical education in our curriculum.
During this period we practiced gymnastics, sports which included softball, kicking ball (I guess it was like soccer is today), basketball, and just plain running around the field two or three times. Our cafeterias supplied good, healthy hot lunches. These included vegetables, meat, fish or chicken, bread and of course a beverage, usually milk or juice. There were no soda machines anywhere about the school. Today, it is not unusual for children to often either skip lunch altogether, or go to the neares fast food restaurant for a hamburger or such. Schools also do not provide any type of sports or physical education, unless you are a football player or a cheerleader. This is a big mistake. To take care of our bodies we must follow the rules.
We must have at least 8 hours of sleep every night, yes, including weekends. We must eat plenty of fruits and vegetables, less red meat, more fish and try to avoid greasy foods at all cost. Sodas are bad for anyone. Of course, once in a while drinking a can of your favorite drink is not going to kill you, but the addiction is what is bad for your body. Exercise is the key to good health. If you are not able to exercise at a gym, at least three days a week, then you should take a walk, at a good brisk pace for at least thirty minutes, three to four times a week. The best time, in my experience is to take your walk early in the morning, or later in the evening, before dark. Remember to always walk with a friend or neighbor and walk only in safe, well lit areas. Even if you eat a balanced diet every single day you must always take a good multi-vitamin supplement.
Drink at least 8 glasses (8 ounces) of water a day and, remember to replenish while exercising. As far as external care for your body always use products that are essentially organic. A good (does not have to be expensive) lotion or cream must be rubbed all over your body, emphasizing the elbows, the knees and feet. Tip: For softening your elbows, knees and feet make a mixture of honey and sugar to create a paste. Rub over these areas and leave for a minute or two. Rinse with warm water. Your skin will feel soft and smooth. The same mixture could be applied to your hands and neck area. Another good mixture is lemon (or lime) juice with salt.
Rub the areas you need to make softer. Over time, doing thisdaily, you will notice your skin is less wrinkled and no more dark elbows or knees. Your feet will be smooth and this procedure prevents callouses from forming on the bottom of your feet, which can lead to pain when walking. Never go to bed with makeup on. That is a no no. There are great make up removers in the market that will leave your face and pores clean to breathe throughout the night, while you sleep. Always moisturize your face, and neck in the morning and after your bath or shower. With age your skin has a tendency to dry out and you must replace that dryness with a good moisturizer.
In short, if you eat a balanced diet, take a daily multi-vitamin supplement, take care of your skin, drink plenty of fluids, exercise at least three times per week on a regular basis and take time for yourself, you will find that you will never look your age. You will be surprised when friends tell you “how come you look so young?” and that is the satisfaction you will get from taking care of yourself.
Wellness and Prevention for Women
The toughest part about being an older woman is the discipline to take care of yourself. After many years of taking care of others, it is difficult to follow the same rules for yourself. You’ve set an example -over and over and over. Now that no one is watching, you are free to eat potato chips, sleep in the afternoon, ride, not walk, and who knows if you didn’t brush your teeth this morning? It can be helpful to pretend you are being watched by the good angels – or your kids- and try to continue all the good things you know you should be doing. Start in the morning with knowing yourself.
Do you have more energy and interest in getting those things done that you know are beneficial now or do you do better after lunch? Whenever it is, make your plan. This is the time of day you are most likely to do what you should. Forget the long time idea of not taking care of yourself until you have finished your chores. If your energy level is up in the morning, do your exercises then – forget making the bed! If it means staying in your P.J.s awhile it really is O.K. Break the chains! This is good for you!
Remember how you always knew when others needed their vaccinations, check-ups and permission slips for activities? Do you now have your schedule for mammograms, pap tests, colonoscopy, etc? You probably wished when you took care of them that you had more time to take care of yourself. Well, now you do. So now let the guardian angel in your head give you permission to be the most important person in your life. You know what to do. You know what foods are good for you and what are only for once in a while. You know what medical tests are needed and available.
You know that ANY exercise is better than nothing even if it is just sitting in a chair and lifting your arms and legs every time a commercial comes on. You know talking to your friends gives you a lift so pick up the phone and share a story. Don’t know any stories? Call someone and just say “Hi, I was thinking of you. How are you doing?” That makes two people happy. Throw off the old chains of responsibilities! You are now Number One! Take care of yourself!
Anti-Aging Tips from Women for Women
We, women, are terrorized by the idea that one day we won’t be young and beautiful anymore. We can’t fight with what is proscribed and it can’t be stopped. But we can fool it, to postpone its effects. Not age is what determines the degree of aging of an individual, but rather, its life’s habits.
Here are some tips that will help you fight premature aging. Many medicines like painkillers and sleeping pills accelerate the aging process. This affects the brain, especially the memory. These drugs should be avoided as much as possible. When body tissues are well fed, the duration of life of the individual grows considerably. Food should provide all the nutrients the body needs: carbohydrates, proteins, lipids (essential fatty acids) vitamins, minerals.
You should consume fruits and vegetables, grain, legumes, nuts, pasteurized dairy products, lean meat and vegetable oils. There is no doubt that free radicals are the ones that cause premature aging. Therefore, to combat this process is necessary to take antioxidants in the form of supplements. Vitamin C, vitamin E, the betacaroten, selenium and zinc neutralize free radicals. Aerobic exercises should be an ideal solution that can prevent aging. This type of exercise improve the transport system of oxygen, contributing to refreshing the heart, lungs and blood vessels.
Stretching exercises allow keeping a good mobility in joints and muscles. Recovery sleep is essential for the proper functioning of the body. It must act naturally as a result of performing an activity during the day. Alcohol should be avoided because it is a toxic substance that harms the brain cells.
On the other hand, it affects the liver tissue and leads to cirrhosis. It is especially harmful for the heart, blood vessels and kidneys. One of the defining features of aging is that the memory diminishes. Reading, reasoning, memorization, and looking for a stimulating environment on a mentally plan, are activities of the “brain gym”, very beneficial for their health. Without a good control of emotions and a corresponding relaxation, digestion is reduced, the elimination is inhibited, and health is compromised. It is therefore very important to use the skills required for stress management. An individual may, throughout his life, keep his functional capacity of the organism if he takes into consideration these measures.
Anti-Aging Health Tips
The first thing you should do to look younger is to acknowledge that there are good things in store for you, and you deserve to have those. So it’s all about setting your mind to get to your end.
You must value the thought that almost all good things in life are brought into fruition with the right attitude and positive thinking. So now, are you set to defy aging and look young? If you are, then these age-defying tips will surely help you look youthful easily.
1. Get Enough Sleep No matter what you do, whether you have a demanding schedule or just being lazy in your cozy home, make sure you are getting enough sleep- and a good one at that. Your eyes will first tell if you have had enough sleep. A pair of eye-bug-free and sparkling eyes definitely makes you look younger. But how many is the suggested sleeping duration? Perhaps you were brought up thinking that you should sleep at least 8 hours a day. Well, you should not. A new study says that those who sleep 6-7 hours live longer and healthier. Too much slumber is not good for you. In fact, sleeping for five hours is better than sleeping three hours more than that. To have a good sleep, take some natural soporifics. These are substances that can induce sleeping. Milk is a very good example. Sex with your spouse and a little aerobic may also help you sleep well.
2. Keep Your Hair Short A long hair puts in more years to your appearance, actually making you look like a tired and worn-down witch. Trying a shorter do can improve your youthfulness. Tell your hairdresser to give you side swept bangs to expose your beautiful face. Adding layers can also make our hair look lively and shinier. A little highlight may also do. Putting on a darker hair (dark brown or black) does not only make you younger, but also coats up those grey hair.
3. Live In A Clean Environment People who live older like the centenarians have some surrounding things in common: little stress, unpolluted air, good water, and unspoiled nature. Planting more trees in your area and planting more plants in your garden can help you provide cleaner air. More plants in the area mean more oxygen to breathe. Remember that what we breathe is the exact thing they exhale, and vice versa.
4. Do Not Use Too Much Makeup Yes, makeup can make you look pretty. But its amount, composition, and its style can make or break you. Keeping makeup light won’t make you look like a villain. Use more pastel colors and those with lighter tones instead of the dark antagonistic-like colors. Also try lipsticks with brown shade. These would make you look more natural and a lot of ears younger
5. Take Care of Your Teeth Ever notice there are a lot of old people who only have false teeth? This is because as we age, our body absorbs and stores less calcium,which also explains why old women are prone to osteoporosis. So avoid losing your teeth permanently. Brushing every after meal is the most basic yet the most helpful habit for a good-looking set of teeth. Use teeth whitening products that can make you teeth white and shiny. Coffee and tea can stain your teeth instantly so a brush after is really helpful.Going to the dentist at least twice a year is very important. And never forget to drink at least two glasses of milk a day, like what we teach to the real young ones.
Fitness for Finer Aged Women
Most women have spent many years caring for others; their spouse, their children, possibly even their aging parents. Such demands on their time have often prevented women from establishing consistent exercise routines for themselves which can result in numerous health problems as they get older.
A few simple steps can help older women quickly improve their physical shape and increase their energy levels so that they can continue their role as chief caretaker for many years to come.
The first step is to get up and move for at least 30 minutes a day, and this means something other than vacuuming or doing the laundry. You don’t have to take up jogging or train for a marathon, but a simple walk around the neighborhood at a good pace will be a good start.
Better yet, grab your spouse and have him walk with you, it’s a great time to get away from the kids and the household responsibilities to just talk about life, current events, sports whatever. Along with the physical benefits, you’ll find that your mental health will improve too as walking is a great stress reliever.
Don’t use the excuse that the weather is too bad or too cold or too rainy to avoid walking. Visit any enclosed mall during the morning and evening hours and you will see people of many ages, sizes, and gender in their tennis shoes walking around the building. The next step is to improve your muscle tone.
The old adage, “use it or lose it” definitely applies here. As you age, your strength and flexibility diminishes which makes daily activities that were easy when you were young become much more difficult. You do not need to join an expensive health club or purchase high tech weight machines for your home to accomplish this.
An inexpensive pair of two pound or five pound dumbbells can be your best tools. There are multiple websites that detail exercises that won’t exhaust you and with just 15 minutes of weight use per day, you will soon find that your overall strength and body shape has improved.
Women’s Health: Staying Young
We cannot simply look skin deep to prevent, slow or decrease the aging process in women. Help can also come from scientific research, for instance, to help discover the causes of Alzheimer’s disease and the psychology of coping with the stress of aging. The aging process of the skin is accelerated by smoking.
So, ladies, if you smoke, stop. Even drawing in the smoke from a cigarette will wrinkle the skin around your lips. Avoid deep wrinkles by avoiding the sun. There are products on the market to give you a fake tan. Use them if you want to look suntanned. Take a daily supplement with antioxidants in it. Try drinking green tea instead of coffee. Research has proven that in sufficient quantity it will help your body burn fat, especially from your abdomen. It even increases survival rates for ovarian cancer. Mature skin needs hydration, so use a moisturizer. The dehydrating effect of alcohol, in other words, cocktails, is well known. So moderate your drinking. Stick to red wine, if you have to have a drink.
Besides moisturizing your skin from the outside, your body should be hydrated from within also. Drink enough water, say eight glasses, each day to replace that which is eliminated. Your body needs it to deliver nutrients properly throughout your system. Stress releases a hormone in your body that can accelerate the aging process and lower your immune system. Try not to stress out. Manage your stress. Exercise is important to slow the aging process. It helps your blood flow and strengthens your bones.
An exercise routine does not have to include expensive spas or gyms. It can be as simple as talking a well-paced walk for a half an hour three times a week. If you are not used to exercise, try parking your car at the furthest parking spot in the mall parking lot, instead of trying to get a space near the front door. Exercising the brain is also important to slowing the aging process.
Do crossword puzzles or word games, for instance. You need to eat well to slow aging. Besides adding green tea to your diet, look to foods rich in antioxidants like blueberries, red kidney beans and cranberries, all of which are high in antioxidants. Tomatoes are high in lycopene, which helps prevent osteoporosis.
Health Assessment Check List
This is the time of year for personal reassessment. This could be a looking back on New Year’s Resolutions or a self-Spring-cleaning. Right now, we are far enough from those promises for the New Year to see what we are and are not doing while not yet into the summer swimsuit season so many women dread. New Year’s Resolutions and To Do Lists work well because they spell out everything that needs to be done and provide a visual reminder of what has been done and what needs to be done.
Let’s make a personal health assessment list.
1. Have you seen a doctor for your annual physical? Why: Prevention of serious health problems requires catching them early. Don’t just go to the doctor when you are sick. Go for an annual physical when you are healthy. Don’t forget to do cholesterol and heart health checks, an area many women ignore.
2. Have you seen a gynecologist? Why: Whether or not you are of child bearing age, this is an area that can cause many areas problems for older women. Whether breast cancer or cervical cancer, bladder leakage issues from not-so-skilled hysterectomies or hormonal imbalances, this is a unique set of health concerns that a primary care doctor isn’t always skilled at managing. So see your regular primary doctor, and then see the gynecologist.
3. Are you exercising regularly? Why: There are many health problems, from diabetes to heart disease, depression and dementia, for which regular exercise is a proven preventative. If you are not doing this regularly, you are not getting the regular benefit from it. Either find time in your schedule or find activities that you can do while living your life that will let you get more movement in your life.
4. Are you eating healthy? Why: A diet with a higher consumption of fruits and vegetables reduces the risk of cancer and may reduce the risk of other ailments. Women often find themselves rushing about to take care of others. And when they choose to take time to take care of themselves, it tends toward a hot bath and good book. As unpleasant as it seems, taking care of yourself includes seeing the right doctors, getting exercise, and getting the right diet. Think of it as taking care of yourself now so you can take better care of everyone else later.
