Women’s Health Issues in Midlife- 8 Tips for a healthier you!
I am writing this blog post because at age 54 I have experienced several health challenges, and I was curious about what the research had to say about this.
I have gone through frozen shoulders on both sides and have had ongoing digestive issues. I guess the digestive issues should not surprise me as I have had ongoing digestive issues for several years leading up to my 50’s. So, what is going on for women at this age?
Well, here are a few things:
Midlife is a time when individuals occupy the greatest number of social roles. One article mentions four key roles-paid worker or homemaker, spouse or partner, parent, and adult child. Having multiple roles may provide opportunities to build resources such as income and self-esteem, but people must also divide their time and energy across multiple roles. These roles are often incompatible with each other and contribute to overall stress.
Risk-factors for later-life diseases also show up in midlife. Slower metabolism, weight gain, and hormonal changes are common. Women go through perimenopause and menopause, which involves hot flashes and emotional ups and downs. Declining estrogen and progesterone levels can interfere with sleep, make moods vacillate, and reduce energy levels. (according to the Women’s Midlife Health Journal).
Poor sleep is frequently reported by women in this age group. Many people in this demographic report getting less than 6 hours of sleep per night and often complain about the quality of their sleep. Lack of sleep also causes stress, and it can become a perpetual cycle.
Other issues that frequently come up for women during this phase of life are sexual and urinary problems, loss of bone density. (According to UC Health.com-midlife-women’s health).
According to Atrium Health: Here are 8 actionable steps you can take to help deal with all the changes, (both internally and externally), that are going on during this time in life.
Know your numbers. Knowledge is power. That’s why knowing your numbers – blood pressure, BMI, triglycerides and cholesterol, just to name a few – is a valuable insight into the current state of your health. If it’s been a while since you’ve had these tests, reach out to your doctor to get started.
Brush up on family health history. Family health history is important in helping your doctor to determine your own health needs, especially as you enter midlife. If a first-degree relative has battled breast cancer, for example, your risk doubles. Other health problems including cardiovascular disease, thyroid problems and issues with the colon may be genetic, so now is a good time to reassess your family history and share it with your doctor.
Kick bad habits to the curb. If you haven’t already, take steps to let go of poor habits that can be detrimental to your health as you age. This includes smoking, excessive alcohol use, recreational drug use and a sedentary lifestyle. Drinking even small amounts of alcohol is linked to an increased risk of breast cancer in women. Stuck in a habit of a nightly glass of wine to unwind? Try replacing it with a cup of herbal tea.
Fine-tune your diet. While the right diet for you may depend on your specific restrictions or health needs, most people benefit from a Mediterranean diet rich in fruits and vegetables, plant-based or lean animal protein, heart-healthy fats and fiber-rich grains. Moderation is key when it comes to a balanced diet. Your doctor will be able to recommend a plan that is right for you based on your current health status.
Take a vitamin. Nothing replaces a healthy, well-balanced diet. But a daily multivitamin can help fill in the gaps in the areas where your diet may be lacking. Talk to your doctor about vitamins or supplements that may be right for you and ask for blood work if you have specific concerns about deficiencies.
Get moving. A body in motion stays in motion. If you’ve led a fairly sedentary lifestyle, now is a great time to find an activity that you enjoy. Taking small steps toward a more active lifestyle, like taking the stairs instead of the elevator or parking further from an entrance to get in more steps in the parking lot will benefit your body. Aim for at least 30 minutes per day and work your way up. Even those who have health- or age-related limitations, such as arthritis or osteoporosis, can benefit from modified, low-impact exercise—so talk to your doctor about activities that are appropriate for you.
Have regular checkups and get screened. Prior to midlife, you should attend annual checkups during which routine blood work and a pelvic exam are standard procedure. As you enter midlife, additional health screenings like mammograms, colonoscopies and bone density screenings might be on your radar. Your doctor can recommend when and how often you’ll need them based on your personal medical and family history.
Manage stress levels. Chronic stress wreaks havoc on a person’s physical and emotional well-being. Take time for yourself to relax and unwind, whether that means indulging in a good book, enjoying a workout or meditating. A good night’s rest is important for stress management, as mentioned above, discuss management options. If you are experiencing stress not managed with lifestyle changes don’t be afraid to reach out for professional help if you need it.
9. I would add one more thing to this list and that is that midlife can also be a time of self-reflection and doing some inner work. It is a great time to re-evaluate where you are in life. What do you still want to do? Are there things you still want to work on? What does self-care look like for you? Self-care during mid-life is especially important, despite busy schedules brought on by a greater number of roles.
In summary, mid-life is a time when a great deal of change is taking place for women. We are entering perimenopause and menopause, kids are growing up and possibly leaving home, and parents are aging. Whether working in the home or outside of the home, jobs are demanding, for some there are lay-offs or retirement, and partners may be changing or navigating their own changes as well. Perimenopause and menopause bring up many physical changes for women, which can be hard to navigate. These include things like hot flashes, mood swings, lack of energy, and memory fog. It is a time to take stock, reflect, and decide how we want to spend the next chapters of our lives. There are many things we can do to help us through these turbulent times. Things like managing stress levels, fine-tune our diets, get our body moving, and prioritize sleep, to name a few. It is a pivotal time where changes we make now can have a big impact on the quality of our lives going forward. So, upwards and onwards my friends! We got this!
https://atriumhealth.org/dailydose/2019/06/20/womens-health-midlife-checklist
https://www.washingtonpost.com/health/2022/02/27/midlife-health-concerns/