Generational Women’s Health Advice You Must Read!
Health and wellness articles abound on women’s health advice. What’s interesting is that women’s health advice changes over time. Here’s some essential research that breaks down women’s health advice starting in your 30’s, 40’s, and 50’s.
What Keeps You Healthy In Your 30’s?
For many women, this is the baby decade, which brings mixed feelings of joy and stress. One surprise: Some women have worse PMS after giving birth while others struggle with postpartum depression. Just keeping track of health check-ups can be a challenge.
Which foods can help soothe symptoms of PMS? Calcium-rich foods like almonds (a 1-ounce service contains 75 grams of calcium) can help you reach the 1,200 mg per day that can ease the aches and moodiness associated with PMS. Almonds are also a good source of magnesium, which may help relieve bloating, breast tenderness, and irritability. Remember also to load up on vitamin D-rich foods (such as fortified orange juice and low -fat milk) – your body can’t use calcium without vitamin D.
Postpartum depression affects how many moms? An estimated 16% of women will develop postpartum depression (PPD). PPD is a serious illness, possibly linked to preg-nancy-related hormone changes, which can mess with your brain chemistry. Symptoms include feeling sad or irritable all the time, sleeplessness, unexplained weight gain or loss, and little interest in your baby. A personal or family history of depression raises your risk. If you have any of these symptoms, see your doctor immediately.
What Keeps You Healthy in Your 40’s
During this decade, a good night’s sleep may be more fantasy than reality, hunger pangs compete with a slowing metabolism, and hormones are starting to go wacky.
How does sleeping less than 6-8 hours per night affect you? It can lead to weight gain and a rise in cancer and heart disease risks. It can also create an imbalance in your levels of hunger-regulating hormones (leptin and ghrelin), leaving you craving sugary and fatty foods. Nearly 50% of all women ages 45-54 report signs of a sleep disorder. Dim lighting and a wind-down routine at night will boost your natural melatonin levels, helping you to fall asleep faster.
Can you get all the fiber you need at breakfast? No. As you age, you’ll benefit from more fiber than breakfast alone can deliver. It’s increasingly more important because it helps counteract the risks of heart disease, diabetes, and high cholesterol. The best way is to get 25 grams a day, spread throughout your day. Also, drinking more water will help the fiber get into your system and prevent bloating and constipation.
What Keeps You Healthy in Your 50’s
This is the time for perimenopause and menopause symptoms. It also brings increased risks for breast cancer, heart disease, and osteoporosis.
How much calcium is recommended? Approximately 1,500 mg. daily—in 3 separate doses. Your body can only absorb 500 mg at one sitting. Getting your calcium through foods is the best way, however, that’s not always realistic, in which case you should take supplements.
When is the best time to begin HRT? At the onset of menopause symptoms. You should try natural hormone replacement therapy by using a topical natural balancing cream made with botanicals such as black cohosh, evening primrose oil, red clover, alfalfa, licorice, ginseng, dong quai, and chaste tree berries.
Women’s health advice changes over time with major causal factors driven by hormones, aging, and lifestyle. The goal is to stop accelerated aging by paying attention to the major shifts in a woman’s life progression and having the facts needed to slow down the aging process and cope with the changes as they occur.