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In this age range, many women notice a change in body shape and health issues start to emerge.
Healthy eating and physical activityIt is important now, more than ever, to have a healthy diet and to be physically active. Recent studies have shown that many Australian women in their 50s do not meet the Australian Dietary Guidelines. This is particularly true for women who are above their most healthy weight and have low levels of physical activity. Weight gain is directly linked to an increased risk for a range of diseases including diabetes, heart disease, gall stones and high blood pressure. The number of women who develop diabetes and cardiovascular disease increases from midlife so extra care needs to be taken to prevent long-term problems.
Calcium and osteoporosisAll women need to make sure they are consuming enough calcium to reduce their risk of developing osteoporosis, but particularly at this time of life. Osteoporosis affects one in every two women, but this risk can be reduced by having a varied healthy diet. The loss of calcium from your bones increases around the time of menopause, so making sure you have three servings a day of calcium rich foods is very important. Keeping up your level of physical activity can also reduce your risk of osteoporosis. Also, make sure you have some sunlight exposure each day to absorb Vitamin D to help with bone strength.
Heart healthThe change in oestrogen levels that occurs with menopause also increases the risk of heart disease. Eating a healthy diet with low levels of saturated fat and a high intake of fibre, wholegrain breads and cereals, and fruits and vegetables can help reduce the risk of heart disease. Other lifestyle changes such as quitting smoking, maintaining a healthy weight and maintaining good levels of physical activity, are also important.
PhytoestrogensMany women are interested in dietary options such as phytoestrogens (edible substances that act like oestrogens which are found in foods such as soy beans, legumes, tofu, whole grain cereals and vegetables) to help ease menopausal symptoms. While there is currently limited evidence to show they help menopausal symptoms, there is no reason why these foods can’t form part of a healthy, balanced diet. If you wish to take supplements it is best to check with a health professional first.
Emotional healthSome women may feel depressed, anxious, irritable or moody as they approach midlife and menopause. These feelings are often related to other changes going on in a woman’s life such as children leaving home, changes in the relationship with a partner, body image and self-esteem struggles, lack of sleep and attitude to ageing in general. If you have concerns about your psychological or emotional well-being, speaking to your partner, friends, family or a psychologist or counselor, could be helpful.
Relaxation
Escaping from the stress and strain of the daily routine has a positive influence on the health and well-being of both men and women. Taking some time for yourself by simply reading a book or magazine, taking a long bath, gardening, enjoying beauty care ‘rituals’ (such as getting your hair or nails done) and participating in a hobby or recreation are all great forms of relaxation. Meditation and relaxation exercises can be very useful ways to cope with stressful situations.
Avoid using alcohol for stress reduction and try to follow the National Health and Medical Research Council’s guidelines for alcohol consumption.
These guidelines recommend men and women consume no more than two standard drinks per day to reduce the long-term health risks associated with alcohol and no more than four standard drinks on any one occasion to reduce the short-term health risks.
| Standard Drinks: |
| Wine |
100mls |
| Spirits |
30mls |
| Full strength beer |
285mls |
Health Screening
A free health check is available for 45-49 year olds who may be at risk of developing conditions like diabetes or heart disease. The aim of the health check is to diagnose these conditions early and take steps to treat or prevent them. Inform your doctor of your family’s medical history as you may need specific screening tests. You should also have your blood pressure, cholesterol and blood sugar checked for diabetes.
Content Updated June 23, 2009
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