Time for a healthy change

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Here are a few things you can do to improve your health as a woman – and remember – it is never too late to start improving your health.

  • Get physical – Include physical activity in your daily routine, e.g. walking, swimming or any other physical activities you enjoy. Doing regular moderate exercise holds several health benefits, e.g. helps to maintain a healthy weight, to retain bone and muscle mass, to lower your blood pressure and to keep your heart healthy, to name but a few. As you grow older, it becomes more difficult to keep the weight down as your muscle mass decreases and your body fat increases. You will therefore need fewer kilojoules to maintain your weight as you grow older.
  • Eat healthy – include fresh fruit and vegetables, whole grains, high-fibre foods and lean meat into your daily menu. Limit foods containing saturated fats, sodium and too much salt. Following a healthy diet and drinking enough water helps to prevent constipation.
  • Quit smoking (if you are a smoker) – smoking contributes to the hardening of your arteries and increases your blood pressure and heart rate. If you smoke or use other tobacco products, ask your doctor for help to quit. Smokers also lose bone mass faster than non-smokers.
  • Stress less – stress takes a huge toll on your health, especially that of your heart. Manage your stress by dealing with it in healthy ways. You could also supplement with Vitamin D3 Complex [LINK TO VITAMIN D3 COMPLEX PAGE] to help bring your stress down.
  • Keep your mind occupied – stay mentally active to keep your brain in shape by doing crossword puzzles, Soduko or by playing a musical instrument. You could also keep your brain healthy by taking the Calcium + Magnesium Formula [LINK TO C+MG FORMULA PAGE].
  • Stay social – by keeping in touch with your friends and loved ones, you will stave off depression and lessen your stress – both of which could contribute to memory loss.
  • Get screened – when you are over the age of 50, you need to go for regular screenings to look for any diseases or conditions before they show any symptoms. Screenings include mammograms and tests for blood pressure, diabetes, cholesterol and certain types of cancers like breast and cervical cancer.
  • Get your shots – make sure that you are up to date with your immunisations and get the flu shot every year. Talk to your doctor about whether you need other types of vaccinations or booster shots.
  • Supplement correctly – See a full list in our article Healthy menopause [LINK TO HEALTHY MENOPAUSE PAGE]

Reference: 1. Agency for Healthcare Research and Quality. U.S. Preventive Service. Stay Healthy at 50+. 2014 Update. [online] 2014 [cited 2015 Aug 12]. Available from: URL: http://www.ahrq.gov/patients-consumers/prevention/lifestyle/women-over-50.html.

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