Aging women and men differ in the diseases they face and their exercise and health needs. For women around the world the leading cause of death is heart disease, followed by breast cancer. Most medical conditions that women face can be controlled and sometimes treated, so there is a possibility of reducing the number of deaths if the symptoms are spotted on time.
As research has shown, a healthy diet, exercise and regular checkups are the key ingredients for healthy aging for women. Take a look at the following lifestyle modifications that can have a significant impact on your overall well-being as you age.
Major health problems afflicting women
The number one cause of death in women in the US is heart disease. It is interesting to note that more women than men die of stroke every year. Moreover, twice as many women die of stroke than breast cancer. At 21%, cancer is the leading cause of death in women, with breast cancer having the highest number of fatalities.
Some other conditions in women are osteoporosis, osteopenia and osteoarthritis. Fortunately, these conditionsare not life threatening, but may affect mobility. The number five leading cause of death in women is Alzheimer’s Disease.
The disease is estimated to affect 5% more women over 71 years than men. It is also estimated that 18% of women over 65 are affected by depression. 50 million Americans suffer from different types of autoimmune diseases, 75% of them are women.
1.Decrease Body Fat
Extra body fat increases inflammation that causes premature chronic disease, while lean body mass increases strength and mobility as we age. If you are overweight, now is the right time to focus on reasonable weight loss through healthy diet and an exercise plan that will help you build lean muscle. Due to a decreasing metabolic rate that occurs with aging, a realistic weight-loss goal for older adults is 2 to 4 pounds per month.
2.Eat a Healthy Diet
Good nutrition and food safety are extremely important for older adults. As you age, you may be more susceptible to foodborne illness and food poisoning. You also need to make sure you eat a healthy, balanced diet. Make sure that you make wise food choices and practice safe food handling.
Exercise is one of the best anti-aging remedies. Regular exercise not only helps you live longer, but it also helps you sleep better. So, stay at a healthy weight, and feel good about yourself. Aim for two and a half hours (about 30 minutes a day) of moderately intense activity a week (such as brisk walking) and two or more days of strength training that works all major muscle groups – sit-ups and lifting weights are great for this purpose. Whether it’s gardening, yoga, or hiking, finding activities you enjoy can make it easier to stick with it!
4.Take A Vitamin D Supplement
Adequate vitamin D not only decreases rates of hip fractures but is thought to decrease risk factors for heart disease, diabetes, and some cancers as well. Most of us don’t get enough of this important vitamin because so few of the foods in the typical American diet contain it. And while sunlight is a good source, sun exposure is attended by risk of skin cancer, so many women avoid exposure when they can. But, you can consider taking a vitamin D supplement of 800 to 1,000 international units daily.
5.Monitor your Health
Schedule your well-woman visit every year. It’s your time to get important screenings and to discuss your health habits, family history, and future plans for your health. It also gives your doctor or a nurse a chance to identify problems early, when they’re easiest to treat.
Some of the diseases can be blamed on a poor lifestyle. As mentioned earlier, regular exercise is a crucial component of healthy living. It helps to build muscle mass and burn excess fat, which is good for your health. However, that should not be the end of it. Be sure to also take into account other tips and life the healthiest life you can!