Healthy Living for Women Over 35: Essential Tips for Fitness and Wellness
Accept the reality with dignity rather than mourning about it. So why crossing 35 is not bad much than you think-Getting older is a natural phenomenon which no one can stop, no matter what. Body starts to manifest the signs of ageing in the form of faster weight gain, especially around your waist. That’s when you desperately yearn to get back to your twenties for both its youthful charm and physical fitness.
But worry not!
Being a women over 35 is not bad as you might be thinking. If you are healthy and fit, feeling young is a matter of perception.
Here are some useful, practical health tips that you can follow to stay fit, slim and healthy for the rest of your life….!
- Find A Diet You Love…
Researcher’s Say the best age for women to start a diet is 32
Decrease your calorie intake and eat whole organic foods, oil avoiding processed ones.
2. Find A Workout You Love…
One of the most important things women can do is find an exercise they enjoy, as that’s what they will stick with the longest.
3. Get Your Kegel On…
Urinary incontinence affects 40% of women.
Do kegel’s exercise – at least 30 reps per day – to improve pelvic Floor muscle strength and decrease the risk of developing urinary incontinence
4. Do A Monthly Breast Exam
Perform monthly breast exams and report any pain, swelling, lumps or other change.
Mammogram screening must start at the age of 35, If a woman has first-degree about a relative with breast cancer
5. Learn About Your Family’s Health History
Knowledge is power. Knowing about your grandma’s struggle with dementia or your uncle’s depression can be preventative key to your healthy and happy future.
6. Focus On Your Posture And Bone Density…
Osteoporosis is real and can sneak upon you.
Get plenty of dark leafy greens.
Get your daily dose of calcium.
Up your resistance training, sit up straight and keep yourself strong for the next several decades.
7. Keep Your Hormones In Check…
Start with getting a solid schedule of sleep.
Eliminate noise and light. Try to wake up in natural light.
Keeping your hormones on a consistent sleep cycle will regulate the other hormones which will keep you energised and happy.
8. Always Wear Sunscreen…
Just because you can’t see the sun doesn’t mean it’s not there. Shield your skin from its harsh rays to reduce the risk of skin cancer, not to mention fine lines and wrinkles.
9. Quit Smoking.
Word is women who quit smoking before the big 4-0 live at least ten years longer than those who don’t.
10. Get Your Checks Done.
Pelvic examination and a pap smear- visit your top gynaecologist in Delhi periodically and get the pelvic examination and pap smear done. Women above thirty should get a pap smear done once in three years.
Every woman should undergo regular breast cancer screening.A complete breast self-examination should be done every month along with an yearly examination by an expert.In those with a famil,y history mammography is advised to be done once every two years.
Osteoporosis affects 80% of the women. The bone mineral density test that is the DEXA scan is advisable once in five years after the age of 35.
Women are prone to thyroid disorders due to major hormonal changes that we experience during pregnancy, delivery, lactation and menopause.It is advised that Women over 35 should get thyroid profile done once in five years after becoming 35.
Blood sugar test is specifically recommended if you are overweight or have other risk factors such as heart disease , blood pressure or strong family history of diabetes.
Checks for good and bad cholesterol along with triglycerides. It is advised after the age of 30 and should be done once in 5 years if previous test results were in normal range, however high levels require regular screening that is once in every 6 months.
Therefore, crossing 35 is not bad really if you follow proper diet, regular checkup procedures.
