It is possible to be ‘a healthy woman of a certain age’ (over 60). The key word here is healthy. There are challenges to be found in being over 60 years of age. I know because I am past that age. So here are some of the issues I had and what I did to improve my health.
Resolve Your Health Issues
Whatever health issues you have, get them taken care of. For me, it was being so out of shape after treatment for TNBC. See my Breast Cancer Journey. The fatigue that came with chemotherapy really did a number on me. After it was all over, I had to force myself to start walking again. Maybe for you it is arthritis, or a high blood pressure or breathing issue. Don’t just put up with it. Additionally, Go ask your doctor to see what can be done. Changes in medicine come quickly, there may be new treatments you don’t know about. You want to be the best you can be, for yourself, your grandchildren. At this point, it is all about enjoying life. When life gives you lemons, sweeten the lemonade.
Diet
It’s more like a lifestyle than ‘diet’: Eat a salad daily, enjoy a broth based soup more often, cut the sweetened drinks. Studies have shown that those who consumed sweetened drinks, like soda, on a regular basis, were more likely to develop Alzheimer’s. When we were younger we could eat anything we wanted, not so much anymore. Develop a taste for green tea- it helps with cognitive issues. Discover the facts- www.aarp.org. Eat more servings of veggies and fruits. Yes, we’ve heard this all before, but now we are older, it’s time to take action. When we were younger, we could eat anything and get away with it, not so much anymore. Heart disease increases for women as Estrogen levels go down. So talk to your doctor, see what your risks for heart disease are.
Exercise Is Essential
Exercise increases blood flow, to the heart and other organs, but also to the brain. There is more and more evidence that regular exercise helps your brain as well as your body. Of course, check with your MD first to make sure you’re ready for exercise. Me, I walk and do warm water aerobics. I have a problem with arthritis in my joints and back so jogging and other high impact exercises are out for me. Unfortunately, many people as they reach my age get arthritis, as I have. The worst thing you can do is stop moving. As a result, you set yourself up to get weak, which means you set yourself up to fall. Not sure where to start? Check your local Senior Center. Each county has one and they will have some sort of exercise program for you to join. Check with your doctor, too.
Sleep–
Getting good sleep is good for your heart and all the rest of you. Change the sheets once a week to prevent allergens from building up. If you have seasonal allergies, you will notice the difference. I live in rural NW Georgia, which I think is the ‘Allergy Capital of The World.’ In addition, avoid the ‘blue light’. (Light from phones, computers, TVs, other electronic devices.) Turn your cell phone to the wall. Sleep in a cool room. If your bedroom is too hot, it can affect your sleep.
Watch The Alcohol Near Bedtime
To sleep better, watch the alcohol before bed. Despite what we have been told, alcohol is only a depressant when you first take it. It can affect your ability to stay asleep all night, preventing ‘deep sleep.’ See the facts. No one is saying you have to give up alcohol, (I won’t, I’m a wine girl), but I limit it to one glass of wine, and not at bedtime.
Meditation
Take a break everyday, consider Meditation: Mindfulness, ‘Coasting’, or Mediation for a few minutes each day, can give you a sense of well being, of being in control. Other benefits are stress and anxiety reduction, mental calming, even better mental clarity and focus. Just 10 minutes a day can give you this benefit and make a world of difference. The internet is full of apps and websites to guide and show you where to begin.
Pets and Hobbies
Consider getting a pet if you don’t have one. A dog, cat, fish, or hamster, it doesn’t matter. It is well known these days that having a pet makes you feel happier, calmer, and reduces your stress. People with pets also live longer. I get a lot of satisfaction out of growing tomatoes, cucumbers and herbs for cooking. Since I am older, I have them in pots on my patio, rather than in the ground, but I still have them. Some plants can be healthy to eat and others, just to have around. Bamboo palm and English Ivy can actually improve the air quality of your home. Want to know about growing your own basic herbs for cooking? Here you go.
Address The Dryness
I had very dry skin to start and getting older just made it worse. Hair, nails, lips- They all were affected. Luckily, there are products out there to help. So invest in a good face cream, a good hair treatment. Consult your hairdresser about thinning hair, if there’s no help there, go to the dermatologist and get a prescription. Eyelashes also thin out at this time of life, but there are products to help at every cosmetic store. Get a good lotion or body butter for your arms and legs. Personally, I prefer the body butter since my skin is so dry. And don’t forget the best moisturizer of all- Water. Are you getting enough? The National Council on Aging suggests 13 cups a day for men and 9 cups a day for women. But always check with your doctor, especially if you are a heart patient.
Friends
Join a group that you will see on a regular basis. Whether to play cards, get involved in a book club, go out to lunch with every week. Or some other activity. Engage your brain, you are less likely to develop dementia if you are challenging your brain with new ideas. Try something new. Studies show that doing something ‘fun’ with others every week makes you happier, which makes you healthier. If there is no book club or ‘lunch’ club, start one.
Service to others–
There is nothing as rewarding (except my grandsons) as helping others. You don’t need money to do this. Join the food pantry at your church or a local charity, or a group in your community. I belong to a group that works all year to make sure children have warm clothes, food, and a gift when holiday time rolls around. I find if I am feeling low, I can improve my mood by doing for others. It costs very little to donate your time.
Tips For Handling Menopause
Here it is, the big ‘M’. Menopause, the one part of aging that is often down played and dismissed until it comes to you. I know that I as a nurse, I never considered it a serious thing until it hit me. I had terrible night sweats and hot flashes and couldn’t sleep and yet I was still supposed to be a work managing a nursing team at 8am every day. This was back in the early 2000s. The first doctor I went to told me ‘you’re just getting older’. I was just supposed to accept it. (A man, of course). Next time, a chose a woman OB/GYN. She gave hormones and some compassion. We did discuss risk factors of breast cancer but she said she was more worried at that point about how the stress and the lack of sleep were affecting my heart.
It’s A New Day
I am happy to tell you that the world has changed since I went through menopause. There are new meds as well as Estrogen replacement meds; The FDA has approved Veozah (non hormone med) to treat hot flashes due to menopause. Weight loss drugs and/or a good diet can help prevent the weight gain that comes with menopause. Other meds can be used to prevent depression and lower stress, now known to occur with this condition. And doctors know to and are willing to prescribe them now.
Things You Can Do Yourself To Avoid The Dreaded Heat
Avoiding alcohol and caffeine -as these are ‘triggers’ known to bring on a hot flash. Keep your house and especially your bedroom cool.
Don’t smoke
Exercise– It’s more important than ever now, and they say now regular exercise helps with the symptoms of menopause. It also helps with ‘menopause brain.’ The inability to think clearly.
Have a real problem with hot flashes and night sweats? You may want to eliminate the ‘trigger’ foods and also very sugary or spicey foods that may contribute to hot flashes. Drink extra water- 8- 12 glasses a day. This really worked for me, I was surprised at how much better I felt, you will be too.
Other things you can do and discuss with your doctor:
- Talk to your doctor about supplements such as Black Cohosh that help with the symptoms.
- Natural estrogen can be found in fruit such as apples, berries, and grapes; grains such as barley, oats, and wheat germ; and in nut and seeds such as; almonds, sunflower and sesame seeds.
- Get plenty of vitamin D
- If you are over weight, loosing 10% of body weight can greatly lessen hot flashes and night sweats. Maintaining a good weight is needed, so trying to avoid gaining weight that often comes in menopause is essential. Talk to your doctor about the weight loss meds available now.
So basically, there is no need to just accept the problems that come with being a healthy woman of a certain age. The whole idea is to enjoy life, to be as happy as we can be. And being healthier means being happier.
Response Magic