1. Standard Parameters
What should be the ideal weight:
- Height 150-155 cm – weight 58-62 kg.
- Height 155-160 cm – weight 63-66 kg.
- Height 160-165 cm – weight 67-72 kg.
- Height 165-170 cm – weight 73-77 kg.
- Height 170-175 cm – weight 78-79 kg.
- Height 175-180 cm – weight 83-84 kg.
- Height 180-185 cm – weight 87-88 kg.
- Height 185-190 cm – weight 91-95 kg.
Pulse of a healthy women at rest should be 75-80 beats per minute.
After exercise heart rate should be about 100 beats per minute, but not more than 150.
Originally select the wrist place and put your fingers on it for measurement.
Palpable pulse with four fingers. While the fifth finger should act as support. Lower fingers on the wrist, and press this place so much to feel for the pulse beat of the waves on the radial artery.
Tally one minute pulse rate.
The normal pressure for women of this age will be considered an upper pressure (systolic), which is 127-137 millimeters of mercury column.
Diastolic pressure is 80-84 mm. column of mercury.
2. Balanced Diet
Eating should occur 4 times a day at the same time. Recommended not to skip meals, especially breakfast. It is desirable that the food is rich in proteins, vitamins and trace elements: vegetables (especially Brussels sprouts, broccoli), fruit, dairy products, fish, meat.
Normal calories daily – 1600:
500 calories – breakfast
700 calories – lunch,
300 calories – dinner,
100 calories – snacking between meals.
At night drink no more and no less than 2 – 2.5 liters of clean water. It is recommended to drink a glass of water half an hour before meals and one hour after the meal.
Even if you are not seeking to lose weight, diet should include foods with a low glycemic index.
Recommended to regularly eat fish. It stops the body’s production of hunger hormones. Use flaxseed food. This healthy vegetable fat supports healthy thyroid function.
Note: Often missed meals lead to overeating. In consequence it may be a hormonal imbalance and excess weight. Also at this age is recommended to eat five servings a day of fruits and vegetables.
3. Regular Exercising
Aerobic exercises – like walking, running, dancing. These exercises involve the major muscle of the body, strengthens the cardiovascular system, promotes the weight loss. Aerobics should be done 3-4 times a week for 20 minutes.
Workouts power – these are exercises designed for weight lifting. Such training improves posture, strengthens muscles, reduces the risk of various injuries of lower back. These exercises should be performed in two – three sets in one class, repeating 8-12 times.
Stretching – important to maintain range of motion in the joints and flexibility. Stretching also helps to reduce the risk of injuries and muscle pain. Pilates and yoga are a good set of stretching exercises. They strengthen the body and beneficial to the nervous system.
Note: In the absence of chronic diseases, individual contraindications exercise recommended by nutritionists, doctors, fitness trainers. Training provides a good metabolism, helps maintain bone strength and flexibility of muscles.
4. Healthy Sleep Is Required
Uninterrupted sleep should last for at least 7-8 hours a day. That uninterrupted sleep is important as the amount of sleep will never replace quality.
Ideal time to relax is considered 22:00 to 5:00. This is the right time for biologically better sleep and sleep. During this period, actively produced melatonin – the sleep hormone.
Recommended bedtime walks at least half an hour and taking a shower.
Note: Rapid wear body promotes both sleep deprivation and excessive sleep. Oversleeping increases the risk of cardiovascular disease, reduces mental and physical tone.
5.The Importance of Prevention
On the day you should eat five servings of fruits and vegetables.
Should be eating foods containing omega-3 essential fatty acids: fatty fish varieties, whole grains, nuts, olive oil.
Once a year, you must undergo preventive medical examination.
Note: Menopausal woman’s body needs special attention. During this period could be exacerbated chronic diseases, as well as develop new ones, such as hypertension, diabetes, cardiovascular disease, central nervous system.
6. Regular Visits to the Gynecologist and Mammalogist
Attending mammalogy is needed every six months. Especially important in this age to be screened to prevent or detect cancer at an early stage.
Necessarily pass breast palpation and ultrasound at the doctor breast examination.
During this period may have symptoms of menopause. To avoid adverse impacts on health and the woman’s mood, you must follow the advice of gynecologist.
Note: The symptoms of menopause can hide the signs of breast cancer, so you need to visit a doctor promptly.
Come to consult a gynecologist twice a year. This is in order to timely detect cancer of the cervix, ovaries, and other pathologies. Detection of diseases at an early stage helps to effective treatment.
Note: If you feel that health is not in order, please contact your doctor immediately. During menopause, women lose fertility capacity. Her body starting various processes associated with natural aging. For this reason, women are at increased risk of vascular disease, heart, osteoporosis, cognitive dysfunction. Development of diseases of the nervous system such as Parkinson’s and Alzheimer’s begins.
7. Regularly Visit Your Dentist
Menopause is a major cause of gum disease in women after 45 years. Hormonal changes during this period affects the entire body. Begins to decline sharply the level of female sex hormones, which regulate in bone mineral metabolism. A deficiency of calcium and fluoride, which often leads to osteoporosis. These changes affect the health of the teeth. Hormonal changes are also reflected on the state of the blood vessels located in the gums. Increases the permeability of the walls, they are easily injured. For this reason, gums become too sensitive and bleed.
For females in age 45-55 years is necessary to normalize hormones. Therefore, in addition to visits to the dentist, you need to see a gynecologist and endocrinologist. He will pick individually necessary preparations, stabilizing hormone levels and reduce the adverse symptoms of menopause.
Dentist recommended to visit twice a year.
Oral hygiene should be performed daily.
Dentifrice Duration – 3 minutes.
Teeth should be cleaned twice a day: after breakfast in the morning and evening after the last meal.
Every 3 months you should change your toothbrush.
Once a year, remove the plaque from teeth and stone in the doctor’s office. This will help to control bacterial reproduction and prevent the periodontal disease.
Give preference to toothpaste with fluoride content.
Note: Gingival inflammation characteristic of women in this age group happens. The most common cause of periodontal – restructuring hormone.
8. Monitor Your Emotional State
Tips from psychologists:
Do not be afraid to try something new, be socially active. However, expect their strength and capabilities, not to get stressed.
Spend more time with friends. This will dominate the positive emotions.
Note: Menopause usually begins between the ages of 45-55 years. It can affect a woman’s emotional state. The reason – the hormonal background change that affects the physical condition of the woman and mood swings.
9. Sexual Activity
Hormone levels are reduced in women 45-55 years old. At the same time, there is a surge of female sexuality. Usually, at this age there are women with grown up children, career, financial stability.
Level of the hormone estrogen and testosterone is reduced in the period 45 – 55 years, and that reduces sexual desire. However, this does not mean that a woman is experiencing less pleasure from sex. Just rarely occurs spontaneous desire to make love.
Note: Possible health problems in the absence of sexual activity. In connection with the restructuring of the hormone in women it can disrupt metabolism, which leads to weight gain. Minus hormonal lack in this age is vaginal dryness, making sex painful. However, this problem is solved by using lubricants.
10. Hair and Skin Care
For women with menopause mask is recommended 2-3 times a week. Recommended masks made at home from dairy products, fruit and herbal infusion compresses (calendula, chamomile).
Using makeup should be minimal. In the heat should apply moisturizer in the cold – a protective nourishing. Using cosmetics intended for mature women 45 – 55 years.
Skin should be cleaned thoroughly and daily. There is no universal council on aging skin care. Selection should be made individually based on skin type, the presence or absence of seborrhea, ulcers, rosacea, seals.
Watch your nutrition. Often, skin rashes depend on malnutrition and diseases of the gastrointestinal tract. Diet must be adjusted, eat healthy, nutritious food. At the same time, it is recommended to consult a dermatologist and a gastroenterologist.
Note: in the period of 45-55 years it is necessary to choose products designed just for skin that slowly loses elastin and collagen.
Not recommended to wash your hair with hot water, as it desiccate the skin.
Shampoo should be selected based on hair type.
Frequency shampooing is individual, depending on the type, state and speed of contamination. In the presence of dermatological problems such as itching, dandruff, seborrhea should consult a dermatologist, followed by passage of the survey.
Note: Hair health is directly related to the lifestyle. Sufficient hydration, proper nutrition, regular sport, restful sleep – all this affects the state of the hair.