Heart health
Heart disease is the leading cause of death in Australian women. But it seems that this is not known by nearly enough women. A recent consumer survey by The Heart Foundation found that almost 4 in 5 Australian women didn’t know that this was the case.
The good news is that poor heart health is largely preventable. The following positive steps will see you well on your way to a healthy heart.
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Heart food – eat a variety of fresh vegetables and fruits, high fibre whole grains and essential fats from oily fish, raw nuts and seeds. Reduce your intake of saturated and trans fats and processed foods.
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Get moving – it takes only thirty minutes of moderate exercise most days to get positive benefits for the heart.
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Don’t smoke
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Be proactive – get regular check-ups with your healthcare professional and know your blood pressure and cholesterol readings.
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Watch your waistline – women with a waistline circumference greater than 80 cm are at an increased risk of poor heart health.
Bone health
Looking after the health of the bones is an essential part of healthy ageing. As women get older they are at greater risk of developing osteoporosis. This condition is characterised by loss of bone density and altered bone structure which leaves the bones weak and more prone to fracture. The statistics tell us that 1 in 2 Australian women over the age of 60 will experience an osteoporotic fracture.
Support your bone health with:
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Calcium – for healthy bone mass and the prevention of osteoporosis, including osteoporosis in postmenopausal women. Get calcium from dairy foods, tofu, broccoli and sesame seeds.
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Vitamin D – promotes the uptake of calcium and reduces urinary calcium loss. Vitamin D deficiency is on the rise in Australia with a significant number of people considered deficient. Get out in the sun for 10-15 minutes everyday and eat foods such as oily fish.
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Exercise – regular and ongoing exercise, in particular weight-bearing exercise such as jogging, walking, tennis and dancing, can maintain and increase bone strength by increasing bone mass or by slowing age-related bone loss. If you have osteoporosis, seek the advice of your healthcare professional before starting any new forms of exercise.
Menopause
Menopause is from the Greek mens (monthly) and pausis (cessation) and is defined as a permanent cessation of menstrual periods. It is said to have occurred after 12 consecutive months without periods. Menopause usually occurs between the ages of 45and 55.
The experience of menopause can be very different for every woman. Some will experience a whole range of symptoms, some just a few and then some not at all. Post-menopausal women are at an increased risk of osteoporosis and heart disease.
You don’t have to suffer through ‘the change’. The following may help to see you through this time.
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Soy – A dietary staple in Asia for at least 5000 years, a soy rich diet may help to decrease the incidence of hot flushes. Soy may also help to provide relief from other menopausal symptoms including night sweats, poor sleep and loss of libido.
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Sage – contains compounds that are thought to have a mild oestrogenic activity. When used on its own or in combination with alfalfa, sage may help to relieve hot flushes and night sweats.
References available on request