Now is the time to make sure your long-term health risks are minimal. Remember the basics – a varied diet and regular physical activity. Your shape may be changing now and this may affect your health. After menopause, women tend to accumulate excess weight around their middle or waist. It is easy for women to gain weight but more difficult to lose weight. If your weight has increased over the years even small weight loss of 2-3kg will improve your blood pressure, blood cholesterol and blood glucose levels.
Healthy eating The quality of your food needs to remain high but you will need to be careful with the total energy intake particularly if you are not as active as you used to be.
Look after your heart by including some polyunsaturated or monounsaturated oils (e.g. olive oil) in your diet, and reducing animal fats to a minimum. Keep saturated fat intake low by choosing low-fat dairy products and lean meats. Limit your intake of processed foods such as fatty take-away foods and commercial cakes, biscuits, crisps and pastries.
Oils, like olive, canola, sunflower and safflower, are beneficial. Some foods have been shown to protect against disease. Include in your daily diet, a selection of:
- Fish – fresh or tinned
- Soy foods, like soy milk, soy beans, soy and linseed bread and tofu
- Fruit and vegetables – seven serves daily (two fruit, five vegetable)
- Fermented foods, like yoghurt
Physical activity
- You may also experience increasing joint pains, which may affect your choice of physical activity. Aim to incorporate at least 30 minutes of exercise on at least 5 days per week. This can be broken into 10 minute blocks if that is more convenient.
- Try to add a further 30 minutes of vigorous exercise three or four times in your weekly routine for extra fitness and wellbeing.
- Be as active as you can throughout the day, for instance using stairs instead of a lift or walking to the shops.
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
It is important to have annual checkups with your GP to monitor your blood fats (cholesterol and triglycerides), blood pressure and glucose levels. You may also consider having a test for bowel cancer and if you are at risk, have your bone strength tested. Your doctor will discuss your need for any other testing for diseases that run in your family such as glaucoma, skin cancers, ovarian cancer and several others that can be tested.
It is advised that a tetanus booster is given at age 50 if you have not had one in the previous 10 years. This is also the time to start regular mammogram screenings every 2 years. Men are advised to discuss their prostate health with their GP.
Content Updated June 23, 2009
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