For many women, with our busy lives and our many responsibilities, health sometimes takes a back seat. However, as we age, it is more important than ever to put a focus back on our physical and mental health. For many women over 40, it’s important to be proactive and aware of the areas that matter, so that we can address concerns and focus on feeling great – at every age and stage of our lives!
Skin Health
Monitoring changes on your body can provide insights into what is normal – or when a closer inspection might be needed. One large area (literally and figuratively) is our skin. Dr. Jen Newell, ND, owner of Connected Health & Skin [a multidisciplinary skincare focused clinic], knows a thing or two about skin
health. In her experience, “the number one thing you can do to help lower your risk of skin cancer (and to prevent and slow the signs of aging) is wearing sunscreen. Yes, even when there are clouds in the sky and no sun can be seen as UVA rays penetrate deep into the skin and can cause direct damage.”
As we age, continuing to monitor our skin for changes is vital. For example, with regard to melanoma [a type of skin cancer], it’s important to monitor any moles on your body – specifically ones that have changes in colour, size or the regularity of their borders. There are many different types of skin cancers and symptoms can vary, but it is important to remember that not all changes in our skin would mean that there is a cancer concern. If you are worried, be proactive by checking in with a family doctor or dermatologist.
Heart Health
As we get older, it’s important to be very conscious of our heart health. There are many factors that influence this, including lifestyle and family history. Eating well-balanced meals that are nutritious and focus on whole foods, lean meats, fruits and vegetables are a great choice. Limiting excessive amounts of processed foods, saturated fats, sugar, and alcohol are all solid options in supporting overall heart health.
If you’re a smoker, it’s a good idea to try and kick that habit – checking in with your healthcare practitioner is a great starting point to help navigate next steps towards a smoke-free life. Exercise is also a very valuable part of a lifestyle, as movement is incredibly beneficial. Using a combination of cardio and weight training can drastically improve overall cardiovascular health, as well as lowering stress levels and positively impacting bone health. A brisk walk, swimming or group exercise classes are just some of many options available. The Mayo Clinic recommends between 30-60 minutes of exercise a day, including “150 minutes a week of moderate aerobic exercise, 75 minutes a week of vigorous aerobic activity, [as well as] two or more strength training sessions a week”. Depending on your current level of fitness, you may need to work your way up to longer durations of movement.
Mental Health
As much as we are focusing on our physical health, supporting our mental health and overall well-being is also essential. As we continue to have demanding schedules along with additional roles and responsibilities, our mental health also needs to be addressed. Lowering stress levels and feeling a sense of belonging can be key factors in positively impacting this aspect of our wellbeing. This can be accomplished in different ways – for some, this might be a nature walk, meditation or yoga. Others might find that to support their mental health, speaking with a therapist or specialist is the best route.
Feeling a sense of belonging and being a part of a community can help many people too. Whether it’s volunteering for an organization or putting yourself out there by trying a new activity (ever wanted to join a local book club, try a new sport or activity?), there’s lot of opportunities to get outside of your comfort zone and find like-minded people to connect with.
For women above 40, other health related options to keep in mind include checking in with your healthcare team about your current medications and keeping an eye on such factors as your blood pressure, your cholesterol level and any risk of type 2 diabetes. Do not be afraid to advocate for your overall health – which includes making time for annual physicals and mammograms and not delaying if something doesn’t feel right. Always be prepared to check with your healthcare provider.
Stephanie Hawkins | Contributing Writer
