How To Age With Grace - Two Simple Steps

1 min

Although they share many common health risks with men, women can experience their own unique health concerns. Use the following information to guide your day-to-day activities and help prevent or lessen the risk of gender-related health issues.

• Prevent osteoporosis. Simple steps today can have positive effects on your bone health for life. Make time for daily exercise, be certain it includes weight-bearing exercise and strength training to provide the needed muscle challenge and adequate stress on the bones. It will also promote stability on your feet, minimizing your risk of falling, the top cause of fracture. Add fruit to your breakfast and snacks, dark leafy greens to your lunch and dinner; and use full fat dairy products regularly if tolerated for natural calcium. Also, consider supplementing with calcium citrate, as well as vitamin D3 daily and vitamin K2. I suggest having your levels of vitamin D tested during different seasons.  Anyone with vitamin D deficiency should discuss intake levels versus sun exposure depending on the season, skin complexion and geographic location with his or her physician as vitamin D supports a healthy immune system as well as bone protection.
• Minimize your risk of breast cancer. While breast cancer does have a genetic link, genes are not destiny: every woman should take precautions to reduce her risk. Start by cleaning up your home to reduce your toxic exposures – get rid of common pesticides, minimize keeping or heating hot food and beverages in plastic and avoid first- and secondhand smoke. Replace conventionally produced meats, dairy and poultry products with hormone-free, organic varieties. Substitute organic versions of green tea or coffee from conventionally grown in the morning and steer toward more green tea than coffee. You can also snack on organic whole soy foods like edamame, increase your intake of omega-3 fatty acids from wild-caught fish and ground flaxseed and use extra virgin olive oil as your main fat in food preparation. To help support healthy estrogen balance in the body, consume cruciferous vegetables daily like broccoli, cauliflower and Swiss chard on a daily basis. In addition, make the commitment to perform some sort of physical activity each day as keeping at a healthful weight is protective, and take a multivitamin that includes folic acid, vitamin D and antioxidants.

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