Woman’s health after 30 years
 

Judging by the statistics of my audience, most of the readers, like me, are in the 30+ age category. In my opinion, the best age for a woman, but the article is not about this, but about the fact that after 30 years you need to monitor your health a little more carefully than before ?

Experts recommend paying special attention to the following aspects of health:

– maintaining a healthy weight,

– preservation of youthfulness of the skin,

 

– prevention of bone loss,

– reducing stress levels.

Regular check-ups and good habits will help keep your mind, mind and body healthy and lay the foundation for health for decades to come.

How your body can change

Many women after thirty begin to dial the weightas the metabolism slows down. To maintain a healthy weight, it is important to:

– adhere to a training program that includes aerobic activity (walking, jogging, cycling or swimming),

– Eating a balanced healthy diet, avoiding added sweeteners and processed foods, eating more plants: fruits, vegetables, herbs, cereals, legumes, nuts,

– monitor the quality of sleep: do not sacrifice it in favor of something else, sleep at least continuous 7-8 hours a day.

After 30 years begins bone losswhich can lead to thinning of bone tissue – osteoporosis. Your muscle also begin to lose tone, which can ultimately affect slimness, strength and balance. To prevent bone and muscle loss:

– make sure your diet is rich in calcium, and this does not mean dairy products. Read more about this here;

– Load the body with aerobic exercise (30 to 60 minutes of moderate activity per day, such as brisk walking) and always strength exercises (2-3 times a week).

– Ask your doctor about how to keep your bones strong and increase the amount of calcium in your diet, such as whether you need to take vitamins and mineral supplements.

You can experience stress more often than before: career, parenting, parenting. Carefree years are left behind…. Stress is inevitable, but it’s important to understand that you can learn how to manage your body’s response to stress. Consider doing meditation. It’s very simple. Learn more about how to get started here. In addition to practicing meditation, try to:

– be physically active,

– no smoking, (if you smoke, find a way to quit),

– if you drink alcohol, limit yourself to one drink a day,

– take time himself and your favorite activities.

Questions to the doctor

Having a doctor you trust is very important. At the next appointment, ask him the following questions:

  1. How to improve my diet, what types of activity are right for me? (To help your doctor, keep a diet and exercise diary for a week.)
  2. When and what regular check-ups do I need?
  3. Do I need a breast self-examination and how can I do it?
  4. How can you prevent osteoporosis? How Much Calcium and Vitamin D Do I Need?
  5. How to take care of your skin to reduce the signs of aging? How to carry out a monthly examination of moles?
  6. Can you recommend a program to help you quit smoking?
  7. Do I need to change the method of contraception?
  8. How to reduce stress?
  9. Does insurance cover the screening tests you recommend? If I don’t have insurance, what are my options?
  10. Who and when to call to get the test results? Remember: always ask and get a detailed answer about the examinations you are taking. Don’t fall into the “No news is good news” trap. The results may not be reported to you, but you must find out about them yourself.

Preventive screening examinations

Recommendations on this topic vary, so be sure to talk to a doctor you trust. I was guided by the data of American experts, including the American Cancer Society. Listed below are preventive screening tests recommended for women over 30 years of age. In addition, check with your doctor about which diseases you are most at risk for.

Blood pressure measurements to check for hypertension

Blood pressure should be measured at least every two years – or more often if it is above 120/80.

Cholesterol

Check your blood cholesterol every five years, or more often if you have risk factors for heart disease.

Clinical examination of the breast

Come every year. Breast self-examination complements examination, although it plays a small role in breast cancer detection. If you decide to do your monthly self-exam, ask your doctor how to do it.

Dental examination

Visit your dentist regularly. Examinations can help detect early signs of not only oral problems, but also bone loss. Do not neglect professional teeth cleaning every 4-6 months.

Diabetes screening

Ask your doctor how high your diabetes risks are. For example, if your blood pressure is higher than 135/80 or you are taking medications to lower it, it is best to have your blood sugar checked.

Eye examination

Get a full eye exam twice between the ages of 30 and 39. If you already have vision problems or have been diagnosed with diabetes, you should see your ophthalmologist more often.

Cervical swab and pelvic examination

Get a smear for oncocytology every three years and for human papillomavirus every five years. Identified pathology according to the results of previous examinations, HIV, multiple sexual partners, a weakened immune system – all these are reasons for being examined every year.

Do not confuse a regular examination with a gynecologist with a smear for oncocytology. The results will help prevent or detect early cervical cancer. Undergo gynecological examinations and tests annually.

Examination of the thyroid gland (thyroid-stimulating hormone)

Recommendations vary, but the American Thyroid Association recommends screening at age 35 and then every five years. Consult your doctor.

Skin examination to prevent the development of skin cancer

See a dermatologist annually, check moles monthly, protect your skin from the sun. If you have had skin cancer or a family member has been treated for melanoma, ask your doctor for tests.

 

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