Here are science-backed tips to help women stay healthy and feel great, from
Choose “powerhouse” veggies.
Those are the ones that are the most nutrient-dense, pack lots of vitamins and minerals into every calorie and are strongly associated with reduced risk of chronic disease. According to a new report that analyzed 47 fruits and vegetables, the top 10 are: watercress, Chinese cabbage, chard, beet greens, spinach, chicory, leaf lettuce, parsley, romaine lettuce and collard greens. The fruits and veggies that didn’t make the list included raspberries, tangerines, cranberries, garlic, onions and blueberries. Although all contain vitamins and minerals, they are not densely packed with important nutrients.
Run (even just a little).
A new 15-year study suggests that runners may live an average of three years longer than people who don’t run. That may not shock you, but this part is cool: Researchers say it appears that running at slow speeds, for just five to 10 minutes a day, can also help extend your life. In fact, reports on the study suggest the risk for death dropped just as much for those who ran for less than one hour a week as it did among those who ran more than three hours.
Regular physical activity provides a long list of benefits, from helping control weight and fighting disease to improving your mood and energy levels. Current exercise guideline recommend at least 75 minutes per week of running or other vigorous-intensity aerobic activity, or 150 minutes of moderate-intensity per week. Before you start any new exercise program, talk to your doctor.
Get your blood pressure checked.
High blood pressure has no symptoms. Left untreated, it can cause damage to your arteries, heart and other organs and lead to heart attack and stroke, among other complications. It’s important to monitor and treat risk factors for heart attacks, including high blood pressure, high cholesterol, obesity, diabetes and smoking — particularly in younger women: A new study showed young and middle-aged adults are just as likely to have a heart attack today as they were during the previous decade (seniors experienced a 20% decline). Women ages 30 to 54 are more likely to fare worse from heart attacks than men, and take longer to recuperate.
Stick to good, old-fashioned sun protection.
Maybe you heard about drinkable sunscreen — water that claims to contain electromagnetic waves that neutralize ultraviolet rays to protect the skin. Experts at the American Academy of Dermatology are skeptical, to say the least; and there’s no published science to back up the promise.
Sunscreen pills, however, have a little research behind them: Studies have shown a particular fern plant extract in some pills increases the amount of time it takes for skin to burn. The pills likely provide coverage equivalent to an SPF of 3 to 5, say experts; and more research is needed on the best way to use them and their long-term safety.
Nothing is more reliable than wearing protective clothes and applying broad-spectrum, water-resistant sunscreen with an SPF of at least 30.
Try acupuncture for hot flashes.
It has been used to treat a variety of conditions, including back pain, headaches, osteoarthritis, nausea and vomiting. Now a new meta-analysis of research suggests this ancient Chinese technique can also help reduce the severity and frequency of hot flashes — the most common, and bothersome, symptom of menopause.
Other ways to find hot flash relief include: making such lifestyle changes as avoiding warm rooms and trigger foods; practicing meditation or yoga to reduce stress; taking slow, deep breaths during an episode; even losing weight, suggests new research from the University of Pittsburgh. Prescription hormone therapy with estrogen has been shown to be the most effective treatment overall, but it can come with certain risks and it’s not an option for everyone. Talk to your doctor.
Know the difference between sad and depressed.
The latter is not something you can simply snap out of. Women are nearly twice as likely as men to suffer from depression; and they are more prone to it in their 40s and 50s. The disease affects the way you think and behave and can lead to a number of emotional and physical problems. In fact, a new study suggests women ages 55 and younger who are depressed are twice as likely to suffer a heart attack or die from heart disease. Once diagnosed, depression requires treatment.
See your doctor right away if you recognize any of these symptoms: Persistent sadness, hopelessness and emptiness; loss of interest in favorite activities; feelings of worthlessness and guilt; significant changes in sleep or appetite; fatigue; inability to concentrate; or frequent thoughts of death or suicide.
Consume more calcium.
More than 27 million women in the USA have low bone mass, putting them at risk for osteoporosis, and more than 8 million women have the disease, according to estimates from the National Osteoporosis Foundation.
Your body needs calcium to keep bones dense and strong, and food is the best source: Choose from low-fat or non-fat dairy, including milk, cheese or yogurt; green leafy vegetables (like broccoli and kale); and products fortified with calcium, such as orange juice and cereals.
Women up to age 50 need 1,000 mg of calcium daily; 1,200 mg for those age 51 and older. Vitamin D is also needed for your body to absorb calcium. Some food sources include fatty fish, egg yolks and fortified milk. Before taking any supplements, talk to your doctor.
More tips from The Doctors:
Dr. JENNIFER BERMAN, urologist: “Consider Brisdelle as another option to ease menopausal hot flashes: It’s the only non-hormonal, FDA-approved, prescription treatment. It contains the same active ingredients as the antidepressant Paxil, but at a much lower dose; so side effects you might expect — like weight gain — do not happen.”
Dr. RACHAEL ROSS, family medicine physician and sexologist: “Order a glass of red wine with your steak dinner. Recent studies indicate that the antioxidants in the wine can immediately keep your arteries from responding to that clogging, cholesterol-rich, artery rib-eye with butter sauce.”
Dr. JENNIFER ASTHON, obstetrician and gynecologist: “Get screened for attention deficit disorder (ADD). Mental fog and forgetfulness can be symptoms of menopause for some women, but don’t assume it’s totally hormonal. Women are frequently undiagnosed or misdiagnosed, and even mild cases of ADD can feel worse with menopause. Once you’re on the proper medication, it can feel like a light-switch has been flipped on!”
ROSS: “Vary your fitness routine. I bike-ride in the summer, do Pilates in the winter, and now and then, switch it up and go rollerblading. If your body gets too used to the same routine, you stop seeing results; and if you don’t keep exercise interesting, you might burn out.”
ASTHON: “Get checked for sexually transmitted infections — even if you are in a monogamous relationship. Two reasons: One, infidelity happens and your partner may expose you to infections or viruses. Secondly, some STIs have a long latency period and can show up months or years after both partners have been monogamous.”