Strategies for Healthy Aging
Strategies for Healthy Aging
The following are recommended lifestyle modifications that have demonstrated outcomes related to healthy aging and prevention of many co-morbidities including Cardiovascular Disease, Cancer, Weight Gain, Bone loss, Gastric Symptoms and mood disorders.
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Setting short and long term goals to include both physical activity and bone strengthening with weight bearing exercises as well as stretching.
To read more about healthy aging and exercise see:
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Eating a heart healthy diet, such as the Mediterranean diet, benefits many systems and organs in your body and can help with weight loss and management.
To read more about healthy aging and nutrition see:
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Adults and older adults need 7 to 8 or 9 hours of sleep a night. Skipping sleep can be bad for both your emotional and physical health and is linked to a number of chronic diseases as well as irritability and sluggishness during the day.
To read more about healthy aging and sleep see:
The CORE Symptoms of Menopause Explained:
While the signs and symptoms of menopause can vary from woman to woman the most common symptoms are described below.
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Hot flashes are a common symptom of the menopause transition. For women who experience them, they can range from mild to disruptive. When they happen at night they are called “night sweats”.
Read more about hot flashes with: Did I Just Have a Hot Flash? I'm 44!
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Difficulty sleeping (insomnia) is one of the most common complaints of women during the menopause transition. Stress and insomnia are closely linked. At midlife women can experience stress from multiple sources (job-related stress, loss of a life partner through death or divorce, caring for younger or older family members). Other sources of insomnia at midlife may be associated with pain or other chronic illnesses or mood disorder that become more common with age, certain medications, hot flashes and night sweats. Many women report difficulty falling asleep and staying asleep
The management of sleep problems begins with developing new and good sleep habits. If these behavior changes are not enough, consult a healthcare provider to rule out underlying causes of sleep problems.
Read tips on how to mitigate sleep issues.
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Some women find that hormone fluctuations in perimenopause create a feeling of being out of control. Reports of increased irritability, anxiety, fatigue, and blue moods are not uncommon. Relaxation and stress-reduction techniques, including deep-breathing exercises and massage, a healthy lifestyle (good nutrition and daily exercise) and enjoyable, self-nurturing activities may all be helpful.
Discussing mood issues with your healthcare provider can help you identify the cause, assess for severe depression, and decide on the most appropriate intervention.
Read more about recognizing and getting help with mood disorders.
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Menopause contributes to sexual function changes through the decreases in ovarian hormone production and may lead to vaginal dryness and a decline in sexual function. There are many ways to counteract these changes including lubricants, moisturizers and regular stimulation.
Read more about how sex changes after menopause.
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Defined as the persistent, involuntary loss of urine, urinary incontinence is an unfortunate, unwelcome, unwanted annoyance. There are strategies to help improve the various forms of incontinence without medication or surgery.
Read more about urinary incontinence.
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The average amount of weight gained over the menopausal transition years is 5 lb (2.3 kg). That weight gain is more likely to be related to aging and lifestyle changes than to menopause itself is good news because for many women, stepping up exercise and adjusting to a healthier diet can make a difference!