1. Standard Parameters
Ideal weight for woman:
- Height 150-155 cm – weight 54-62 kg.
- Height 155-160 cm – weight 62-66 kg.
- Height 160-165 cm – weight 66-71 kg.
- Height 165-170 cm – weight 71-76 kg.
- Height 170-175 cm – weight 76-80 kg.
- Height 175-180 cm – weight 80-84 kg.
- Height 180-185 cm – weight 84-91 kg.
- Height 185-190 cm – weight 91-96 kg.
Ideal pulse :
Heart rate for women in the calm state is 65-74 beats per minute.
During physical activity the pulse ranges 120-160 beats per minute.
Pulse is measured with three fingers on your neck or wrist.
Measurement period is six seconds. Number of strokes should be multiplied by ten.
The second option: to measure the pulse for ten seconds and multiply by six.
Normal blood pressure:
The top blood pressure is 100-120.
The lower blood pressure is 70-80.
2 . Regular Meals
Diets should not be torturous. Women who are torturing themselves with starvation dehydrate their organism, they lose the body muscle mass but the fat remains. You need to schedule the time of eating and not to skip meals. You need to eat blood sausage, beef, lentils, and food rich in iron. You must consume spinach and grain bread. Folic acid that is contained in these products is the key for the stable hormonal background. It’s useful to include salmon and tuna in the daily menu for the brain activation.
- Daily calories value equals 2400.
- 25-30 % of calories for breakfast;
- 40 % of calories for lunch;
- 25-30 % of calories for dinner.
Make a rule not to eat up leftover food which remains after the family members. Western experts recommend to spray the food leftovers with cleanser so the temptation to eat it will disappear.
Note: at this age it is necessary to eat three times a day, giving up chewing on the run and having snacks between meals. You need to chew the food slowly and sitting at the table.
3 . Regular Sports
You need to make sport a part of your life. The frequency of doing sports is three or four times a week for a minimum of 30-40 minutes. Best healing effects can be reached with doing several kinds of aerobics at the same time: step aerobics, classic one, tai-bo.
Focus on the muscle training as well. Thus you can normalize metabolism and burn some calories.
Note: If you are pregnant it’s not an excuse to relax. The future mother can expect a quick return to the previous shape and weight which she had before pregnancy with practicing fitness.
4 . Healthy Sleep
You need to organize your sleep: regardless of the tiredness and being busy you should go to bed and get up at the same time. The human body loves the schedule: to sleep and to eat at the same hours. You should go to bed before midnight and to sleep at least 8 hours.
You can not allow yourself to sleep longer. And need to get up at the same time both on holidays and weekends. No matter what time you went to bed, the wake up time should be fixed.
You need to sleep in a well ventilated area. The fresh air access and the optimal temperature in the room will allow you to relax. In the winter you should also ventilate the room before going to bed. If it is cold, it is better to take a warmer blanket.
Note: The best position for the relaxation is considered to be lying on the back. This position with allow to relax all the internal organs. If you like sleeping on the side then it’s better do it on the right one. During the sleep on your left side the liver, lungs and stomach put pressure on the heart. You should discard sleeping on the stomach as it will create pressure on the internal organs. Sleeping on the stomach will not be deep and breathing will be sophomoric. As a result it may cause pain in the upper part of the back and neck.
5. Preventive Measures
To avoid disruptions in the reproductive system it is necessary to consider and address the issue of the continuation of the human race.
Physical activity is necessary to carry out three or four times a week.
Required rest and sleep time is 8 hours.
It is necessary to visit the doctor and do tests and analyzes once a year.
Note: If you are planning pregnancy it is necessary to pass the whole complex of analyzes three months prior to impregnation to determine the health status: viral infections, hormones, inflammation, pelvic ultrasound, gastroscopy.
6. Gynecologist and Breast Specialist Visits
It’s a must to attend breast specialist at least twice a year, especially if someone from the family had breast cancer.
Do not neglect of the the self-examination of breasts. According to statistics, in 9 cases out of 10 the tumors in the mammary glands were found by women themselves.
Note: Breastfeeding is the best prevention of tumors in the mammary glands.
Visit the gynecologist once a year. At the age of 35-45, the most common reason for visiting a gynecologist is a menstrual dysfunction. Doctor may send you on additional tests (ultrasound and hormonal assays), determine the correct diagnosis and prescribe the appropriate treatment.
Note: If there is complaints about the function of the genitourinary system, the self- treatment is prohibited. Only gynecologist examination and timely appropriate treatment can cure the diseases and their complications.
7. Regular Dentist Visit
Visit the dentist twice a year.
Oral hygiene should be performed daily. You need to brush your teeth in the morning after breakfast and at night before going to bed. You need to change your toothbrush every three months.
Once a year, it is desirable to remove plaque and tartar to prevent periodontal disease.
Oral care should be complex, so you should use toothbrush, toothpaste, mouthwash.
Note: The toothbrush can not clean out the food leftovers and the plaque completely. The tartar can even emerge with constant use of teeth floss. That’s why it is important and necessary to visit a dentist at least once a year.
8. Watching Emotional State
For having happy and successful life you need to take care of yourself: to maintain an active and healthy lifestyle.
Internal conflicts of the women in this age group appear because the first success and expectations are already behind. Work and life routine become the main occupations. It reduces the feeling of meaningfulness, the fullness of life. That’s why women in this age group should summarize their activities, set new goals and interests.
Because of being always busy of making career and having the active lifestyle women often feel guilty towards husband and children. So it is necessary to spend more time with your family.
Note: 35-45 years is the age of “mature blossoming”. Woman becomes a wife, a mother, a professional at work. The main thing here is to learn how to combine all the roles and simply enjoy the life.
9. Sexual Activity
During the age of 35-45 the women sexuality reaches the top due to realizing her needs and preferences. Sexual desire can only be reduced with birth of a child and problems at work.
Desire to have sex anytime and anywhere makes the woman to get an orgasm easier. Pregnancy can also stimulate the libido. In the third trimester of pregnancy when a woman is no longer suffering from the toxemia the increase of sexual desire can take place. This can be explained by changes in hormonal levels and the pressure that is cause by the growing fetus.
Note: The birth of a child can diminish the sexual desire. The reason for it is the hormone level and tiredness. Postpartum sex is often accompanied by vaginal dryness and pain. As a result, the number of sexual acts can be significantly reduced to 2-3 times over several months. All these symptoms disappear after some time after birth of a child.
10 . Correct Facial, Body and Hair Treatment
You must pick an individual complex of skin care. Priority should be given to hydration. Daytime moisturizer should be chosen after visiting the dermatologist and specialist.
Regardless of the use of makeup you need to clean the skin every morning and evening. The dust, dirt and other harmful invisible substances remain on the skin. They clog the pores and do not allow the skin to breathe, stimulate the work of sebaceous glands, making the skin looking tired and having a grayish-yellow color and pimples.
Once a week the peeling should be done and the green or white clay mask made.
You can use the pull-up liquids (lifting) to remove the signs of fatigue. Also it’s good to use lotions which contain retinol and collagen.
Note: it is necessary to stimulate the skin’s self-defense ability and protect it from pollution, sunlight, wind, frost. Along with nutrition and hydration skin needs vitamins E, A, C and weakly concentrated fruit acids.
At the age of 35-45 the first gray hair can be found. The best methods of preventing gray hair is a balanced diet, avoidance of negative emotions, stress, following the schedule of sleeping and eating and of course proper hair care.
Another problem in this age group is hair loss. This may indicate a lack of folic acid in the body. The most popular and effective hair loss treatments are masks, stimulation of blood circulation and metabolism in the scalp.
Note: The active hair loss is a sign of some internal disturbances including the presence of disease in the body. If there is heavy hair loss the cosmetics can not help in such case. It is necessary to consult with a doctor to determine the cause of baldness.