A particular aspect of women’s life is healthy aging. It involves a healthy diet plan, proper physical activities, avoiding unnecessary medication, proper screening, and much more. If you want to know the healthy aging tips for women, then this article is for you!
According to WHO Framework1, 2002
Gender is like a ‘lens’ through which we analyze the appropriateness of policies that affect the well-being of both women and men.
Health is one of the most dynamic concepts in women’s life that spans psychological, physiological, and sociological perspectives altogether. On the other hand, Aging is a phenomenon that is associated with a decline in social, physiological, and cognitive functions.
But the good news is you can grow older with your body and mind as healthy as they can possibly be.
What Does Aging Means?
“Aging is a change in a person’s physiological, psychological, and social life. It also refers to a state whether you are living a dependent (needing assistance) or independent (no need of assistance) life to accomplish the routine tasks.”
It may include loss in bone mineral mass, muscles weakness, visual discomfort, and many more related experiences.
Commonly, being above age 50 is the onset of the aging phase but it is not true for every individual and community.
Is Aging Phase Different For Different Communities?
The term ‘aging’ is quite different for different communities depending upon the status, activities, diet, type of employment work, and many more factors.
Generally, women of the elite and privileged class are less likely to go into the aging phase till their 70s or 80s. Contrarily, women who live a sedentary life and suffer from poverty, malnutrition may develop aging signs till their 40s.
So, policymakers for aging should contribute much in designing the policies by keeping in mind the community type and their lifestyle. This would be a more helpful approach for women of all categories.
Influential Factors and Healthy Aging Tips For Women
In this article, we have discussed some important points that would give you a brief insight into the aspects to improve the health and wellness of aging women.
This article endeavors to provide some science-backed secrets as a women’s guide to healthy aging.
· Healthy & Balanced Diet
A balanced nutrient-rich diet is necessary for women’s healthy aging. It provides you with all the required nutrients and reduces the risk of diseases.
You should add fresh fruits, vegetables, and protein-rich foods to your diet. Moreover, intake of iron, folic acid, calcium, and vitamin D is still a booster of energy.
Limit high fats, alcoholic beverages, soft drinks, and processed foods in your diet.
However, the requirements of a specific nutrient and food type depend largely on the health condition, age, and lifestyle (either active or sedentary) of any woman.
So, you should consult your dietitian or health care advisor about the food choice, calories, and nutrient requirements of your body.
· Doing Workout
It’s never too late to start taking care of your physical and mental health even if you are in your 70s or more. Working out at old age is as beneficial for healthy living as when you are young.
You can start with a minimum of 15 minutes daily and build it up with time.
Not necessarily you have to sweat for a workout by doing so heavy and difficult exercises instead focus on doing it on regular basis.
· Strengthening your Muscles
Muscle exercises don’t mean to build your biceps. It is about maintaining and strengthening your body at such a level that helps you to perform your daily duties efficiently.
Exercise helps you to control your weight and fortify your bones. You can do muscle exercises by using any one of the following methods depending upon your health state, and age:
- Running & bicycling
- Pushups and squat exercises
- Weight lifting
- Hand dumbbells
- Stretching
Make sure to do these exercises at least 3 -4 times a week by choosing 8-10 different exercises. Work on all your muscles like abs, shoulders, arms, chest, hips, and legs.
· Pay Attention to Your “Me Time”
Being a woman, naturally, you sacrifice most of your time and luxuries for your family. As a mother, you don’t think about your Me Time. However, you should manage your time in such a way that gives you enough time to relax as well as to work.
Being a woman, do what you want besides thinking of your family, friends, or relatives. Just cherish your life too. Make a daily workout or exercise plan for your healthy and fit life.
· Take Care of Your Hormonal Balance
Women undergo faster hormonal changes as compared to men. They are more likely to go through psychological issues after menopause due to disturbance in hormones balance.
Loss of estrogen production for one year before menopause results in the more fast aging process in females.
Most researchers suggest that hormonal changes after menopause may cause osteoporosis. So the main treatment suggested for osteoporosis is either HRT with estrogen alone or combined with progesterone.
Other hormone-related issues in women are Polycystic ovarian syndrome, atherosclerosis, urinary incontinence, Alzheimer’s disease, etc.
· Pregnancy Care
Being a woman, you have to suffer from multiple physiological, psychological, and mental problems during your pregnancy. You undergo mood swings, hormonal imbalance, pains, and other health issues.
These issues become more prominent after your 40s. So you have to be much careful in your pregnancy phase if you are above 40 to avoid any future complications.
In your pregnancy, you not only need to take a healthy diet but also to be active and fit. A little exercise yoga and walking helps to keep you fresh and healthy. You should quit taking alcohol.
Taking vitamin supplements boost your immune system and in return, your baby’s health progresses.
· Reproductive Health- Healthy Aging Tip for Women
Best reproductive health is a symbol of physical, psychological, and social well-being. Having a safe as well as fulfilling sex life is a key to happiness with aging.
Reproductive health problems have a more critical impact on your health at the onset of the aging phase. It is a leading cause of health complications and even death more specifically in old age.
Access to accurate, up-to-date information, practicing safe sex, screening for STDs, maintaining a healthy lifestyle are key components to achieve optimal reproductive and sexual wellbeing for women. If you are facing some issue related to sexual health talk to your partner and don’t get shy in taking some health care consultation from your Gynecologist.
· Yoga- Healthy Aging Tip For Women
Yoga is a mood-changer game. Probably, you are well aware of the health benefits of yoga. Not only does yoga release your stress and anxiety, but it can also help to strengthen your cardiovascular muscles, improve your immune system, and improve the mental pleasure.
If you want to be fit and improve your life, try using some of these yoga pastures regularly.
- Cat pose and cow pose: These poses will help to loosen up your spine, hence reducing stress.
- Bridge Pose: It helps to strengthen your pelvic muscles that in turn affecting your sexual wellbeing.
- Child’s pose: Fantastic pose to release your stress as you focus on breathing. Your anxiety melts away. Thanks to yoga!
- One-legged pigeon: This happy hip-opener pose is therapeutic. Enjoy strength, power, and flexibility.
- Corpse Pose: Relax and learn to let go of your anxiety and stress. Supercharge yourself by practicing this last yoga pasture that acts as miniature meditation practice.
· Breast Health Care
Now-a-days, breast cancer is one of the most common and alarming diseases in women mostly above age 40. The chances of developing this disease enhance many folds if you have a family history of breast cancer.
“According to The United States Preventive Services Task Force, women with no any breast cancer history should also do their first mammogram screening in the 40s and once in a period of two years at the age of above 50.”
· Deal with depression and anxiety for Healthy Aging
Depression is a very general mood disorder. In women, it interferes with day-to-day life, sleep and work. It may be a combination of your biological, mental, and physical health.
Women need to deal with depression and anxiety symptoms by proper medical care and consultation. Whereas, sometimes just changing your health habits and routine can alleviate the symptoms.
According to a report published by World Health Organization, in 2017, nearly 15% of adults above age 60 suffer from a mental disorder. This report also describes that mental health issues account for about 6.6% of all disabilities.
Certain depression symptoms can be observed during pregnancy, the postpartum period, pre-menopause, and the menstrual cycle as all these conditions are associated with dramatic physical and hormonal changes. The health practitioners can rule out all the possibilities by proper medication or simply by psychotherapy sessions.
Meditation- Healthy Aging Tip For Women
Aging can affect both your cognitive functions and the quality of thought. Meditation is a key practice to reduce your emotional and physical pain, negative thoughts, anxiety, and depression.
It can also help you in stabilizing your mood swings as well as governing your compassion and happiness by changing the chemistry of your brain and helping you be in the present.
Concluding Remarks
Healthy aging is as essential and vital for women as for men. You just need to pay attention to your life priorities and categorize them along with managing the time for yourself. Focusing on the above-mentioned points will definitely help you to get healthy aging.
