Healthy Lifestyles For Women — Simple Choices Through the Ages
Life is all about making choices. By making the following simple choices on a daily basis, you'll take charge of your health and enhance your vitality and well-being. While the basics of a healthy lifestyle are essentially the same for both men and women, there are some unique health and nutritional needs for both genders, and new needs arise as we mature.
20s and 30s 40s and 50s 60s and beyond |
The following information will help you chart a good nutritional course for your life and your body.
Healthy Choices for Healthy Eating
There are many theories about what constitutes a "perfect" diet. A good foundation for any diet consists of a mix of fresh, minimally processed foods from all food groups, including lean proteins; carbohydrates from fresh fruits, vegetables, and whole grain-based breads, cereals, and pastas; and heart-healthy fats such as olive oil, nuts, and avocado. And, just as important, a good diet contains delicious foods you enjoy.
Though every body has different needs, here are some healthy choices you can easily incorporate into your current routines. These simple changes will make a big difference over time.
Veg Out
Aim for at least five servings daily of a variety of fruits and vegetables. Need some help to reach the goal? Just add one more vegetable or fruit to your current menu. When that feels comfortable, you can add more. Put celery or carrot sticks in your lunch bag. Add a handful of frozen blueberries or slices of banana to your morning cereal or yogurt. For convenience, prepare extra veggies for tomorrow's lunch while making tonight's dinner.
Get Real
Choose to eat foods that are as close to their natural state as possible. Many packaged products are highly processed and refined and contain hydrogenated fats, artificial sweeteners, preservatives, and other additives - things your body doesn't need. (Whole Foods Market does not carry any products containing these unnecessary fillers.) Opt for "real" foods including fresh fruit, salads, greens, steamed vegetables, lean meats, and whole grains. When convenience is a factor, read the labels and choose prepackaged foods without unnecessary additives.
Sip
Water is critical to digestion and metabolism, so it's important to keep well hydrated. Your individual need for water will vary depending on exercise, climate and altitude, a high-fiber diet, and consumption of caffeinated beverages and alcohol. Daily fluid needs are best fulfilled by including plenty of whole fruits and vegetables or juices; teas; soups; caffeine-free, non-alcoholic, unsweetened beverages; and, of course, plain water — lots of water. Sparkling water in moderation is another option; try making your own "soft drink" by mixing fruit juice with sparkling water.
The Spice Of Life
Variety is key for a balanced diet, especially when it comes to protein options. Change it up by choosing from a wide range of protein - beans, cheeses, nuts, eggs, fish, chicken, lean cuts of pork, beef, and even buffalo. Instead of making protein the centerpiece of the meal, try a salad with a variety of greens topped with grilled chicken, a stew loaded with root vegetables and a bit of beef, grilled salmon with steamed dark leafy greens, or a wrap filled with hummus and vegetables. Keep your taste buds on their toes.
Tackling Snacking
Giving in to a snack attack may be looked at as "failure" in some diet circles. But we think snacking is fun and enjoyable - as long as you do it the natural way. Fill your snack drawer with dried fruits, whole wheat pretzels, nuts, trail mix, nut butters, and whole grain crackers. Avoid hydrogenated fats (trans fats), which are prevalent in standard snack fare. Even cookies are a good snack choice when made with healthy ingredients like oatmeal, unbleached flours, and natural flavorings.
Nuts and seeds contain beneficial fatty acids, calcium, and protein. Studies have shown all varieties of nuts promote heart health and benefit blood sugar levels without increasing weight gain. Eat a handful of almonds along with an apple for a healthy snack. Sprinkle chopped walnuts into your hot cereal for added flavor and texture or top a salad with some ground flax seeds.
Fiber Fill Up
Be sure to eat plenty of fiber to promote a healthy intestinal tract, support healthy cholesterol levels, and maintain balanced blood sugar levels. Eating foods full of fiber - fruits, vegetables, whole grains, oatmeal, and beans - will help you get the recommended daily amount of fiber and will also fill you up.
Maximize Your Minerals
Enjoy mineral-rich foods that include green leafy vegetables such as collard greens, kale, broccoli, and bok choy as well as nuts and seeds such as almonds, hazelnuts, and ground sesame seeds.
Good Choices for Good Health
Work It Out
You can gain both physical and psychological benefits from a solid exercise program. Muscle strength, endurance, flexibility, a strong heart, stress reduction, an uplifted attitude, and good self-esteem are among the many reasons to stay active. Aerobic exercise combined with strength training is a great way to promote overall body fitness including building and maintaining healthy bones and muscles, building lean muscle mass, and reducing body fat. Pick a variety of activities you enjoy and establish a routine. If you are not currently exercising, check with your doctor before beginning a program.
Celebrate Your Body
It's easy to get caught up in society's unrealistic version of the perfect female body. However, the health risks of body image obsession can be severe, leading to eating disorders and depression. Spend your emotional time and energy focusing on what you like about your body as opposed to what isn't perfect.
Bones become as dense as your activity level demands. Inactivity, not a decline in estrogen, is your bone's worst enemy. Develop an exercise plan and stick with it — any regular weight-bearing exercise benefits your bones, your heart, and your overall well-being.
Rest
Take time for yourself. Follow your body's wisdom and get sufficient rest. Avoid the "superwoman syndrome" — chronic stress and anxiety create hormonal imbalance. The remedy for many health problems may sometimes be just to slow down.
Go Natural
Most commercial tampons and pads on the market today contain rayon and trace amounts of dioxin, a potentially toxic by-product of chlorine-bleached products. Unbleached, natural cotton tampons and pads are a natural choice.
Lighten Up
Not only is natural sunlight important for your immune system and Vitamin D production, but artificial light and lack of exposure to the sun can upset the balance of the menstrual cycle and may be a contributing factor in PMS. Research shows the importance of experiencing full-spectrum light every day for optimal health. Try to spend at least 30 to 60 minutes a day in natural light. If that's not possible, purchasing full-spectrum lights for your home or office may help.
Skin Care
Regardless of your age or the season, here are some steps you can take to keep your skin as healthy as possible:
- Eliminate tobacco.
- Eat a balanced whole foods diet (as described in the previous section).
- Reduce your consumption of alcohol, replacing it with pure water.
- Be consistent with your exercise program.
- Wear a sunscreen that contains an SPF of at least 15 or higher on your face and exposed parts of your body and scalp daily, especially during the hot summer months.
Smart Choices for Nutritional Supplements
A good, wholesome, well-balanced diet provides a spectrum of vitamins and minerals in addition to the basics of protein, fat, and carbohydrates. Even when eating well, a quality multi-vitamin formula can act as a nutritional insurance policy. Other beneficial nutrients may be difficult to obtain from food sources alone. The following list provides details on many important nutrients. Check out the ones appropriate for everyone and then look over the additional needs for your specific age group.
All Age Groups
Omega-3 Fatty Acids
- These are "essential" fatty acids, meaning the body does not make these necessary fats on its own so you must get them from the food you eat.
Omega-3s provide many wonderful benefits including the promotion of mental1 and immune health, and they can also be good for your heart. Researchers have found that those who consume fatty fish one or more times a week have a lower risk of having a fatal heart attack.2
Two important Omega-3 fatty acids include DHA (docosahexanoic acid) and EPA (eicosapentaenoic acid), both of which are found in fatty cold-water fish such as salmon, mackerel, and tuna. Another Omega-3 fat, called ALA (alpha-linolenic acid) is found in dark leafy greens, flax seed oil, and walnuts. Consider supplementing if fish or flax seed is not a regular part of your diet. Antioxidants
- Antioxidants are becoming popular as more and more research points to their ability to protect your body against damage from free radicals (unstable oxygen molecules). Every day, people are exposed to free radicals from such varied sources as air pollution, sunlight, smoking, exercise, poor diet, and stress. All of this can cause damage to cells.
Antioxidants can provide needed protection from free radical molecules.
The body can regenerate its own antioxidants, and you can get them from food - they are abundant in colorful fruits and vegetables. Many health professionals recommend adding an antioxidant supplement to your daily regime, especially if you're at risk for certain diseases. Vitamin C
- Vitamin C is critical to immune function and is an important antioxidant.
Vitamin C is necessary for the synthesis and maintenance of collagen, the primary protein found in connective tissue.
Dietary sources of C include citrus fruits, berries, green and leafy vegetables, tomatoes, and green peppers. It can be difficult to obtain adequate levels through food sources alone because Vitamin C is sensitive to light, air, and heat; certain conditions, such as smoking and stress, increase the need for Vitamin C.
The Reference Daily Intake (RDI) is 60 mg per day. Beta Carotene
- This powerful antioxidant lends carrots their deep orange color, and the body turns it into Vitamin A.
Vitamin A enhances the health of the skin's epithelial tissue and is essential for the production of mucous membranes and the respiratory tract. This vitamin is also an important component for the production and activity of certain types of white blood cells. Studies show that maintaining high levels of Vitamin A enhances many immune system processes.3
Good food sources include green plants, carrots, sweet potatoes, winter squash, spinach, and apricots. Vitamin D
- Vitamin D is critically important for bone health.4,5
It facilitates the absorption of calcium from the intestines. Unfortunately, many American adults do not get enough Vitamin D. Levels may especially be low in the elderly, in those who are housebound or inactive, and in those who live in northern climates. If you suspect you do not get enough sunshine and Vitamin D, talk with your doctor about adding a supplement.
Vitamin D is synthesized in the skin from exposure to sunlight, and is also found in eggs, butter, liver, fatty fish, and milk. Being exposed to 10 to 15 minutes of sunlight just a few days a week without wearing sunscreen can help to meet your Vitamin D needs.
Supplementation is safe and effective if taken within a dosage of 400 I.U. (the RDI) to 800 I.U. per day. Calcium
- Calcium is essential for blood clotting, nerve transmission, and muscle contractions in addition to its critical role in building strong bones and teeth.6
Research has shown that supplemental calcium significantly relieves such premenstrual syndrome (PMS) symptoms such as water retention, mood swings, food cravings, and pain.7 Although it is never too late to support and nourish your bones, early intervention through adequate calcium intake, regular exercise, and a whole foods diet rich in fresh, unprocessed foods will help prevent bone loss in later years.
Good sources of calcium are dairy products, canned salmon with bones, and leafy green vegetables.
According to the National Academy of Sciences, a woman between the ages of 20 and 50 needs a minimum of 1,000 mg of calcium per day while women over 50 need at least 1,200 mg daily. This will vary depending upon several factors, including pregnancy, lactation, and any medications being taken. Magnesium
- A diet low in magnesium yet high in calcium can actually contribute to osteoporosis. Women with PMS are often deficient in magnesium.8
Magnesium works in concert with calcium and essential fatty acids for many critical functions in the body, including bone, protein, and cell formation.
Unless your diet includes heavy amounts of nuts, seeds, whole grains, beans, and dark green leafy vegetables — all good food sources of this important mineral — it can be difficult to obtain recommended amounts from diet alone.
The RDI for magnesium is 400 mg per day.
Women ages 20 to 39
In addition to the previously mentioned nutrients, the following are important additions to women ages 20 to 39:
Protein
- Reproductive health and sexual function depend on a healthy diet with adequate nutrient intake, including sufficient amounts of protein.
Protein builds and maintains muscle tissue and helps the body to heal and repair itself.
Protein is found in abundance in fish, beef, poultry, wild game, eggs, dairy products, soybeans, and legumes. Vitamin B6 (pyridoxine)
- A number of studies have found that B6 relieves PMS symptoms and decreases the intensity and duration of menstrual cramps.9
Not stored in the body, Vitamin B6 needs to be replaced by whole foods or supplements within eight hours. Good dietary sources include meats, eggs, whole grains, leafy greens, nuts, and seeds. Vitamin B6 is generally available in a multivitamin formula or a basic Vitamin B complex.
The RDI for Vitamin B6 is 2 mg per day. Folic Acid (folate)
- An adequate supply of this B vitamin is important for women, in particular during the first trimester of pregnancy.
Studies have shown that supplementation with folic acid around the time of conception can reduce the risk of having a child with neural tube defects.10 Folic acid is also extremely heart-friendly.
Folic acid is found in leafy greens, citrus fruits, beans, and wheat germ, and is generally available in a multivitamin formula or a basic Vitamin B complex.
According to The National Academy of Sciences, all women of childbearing age need to have 400 micrograms daily (600 micrograms when pregnant). Iron
- Many young women do not get enough iron, a critical mineral that can be lost while menstruating.
Iron is necessary for good energy as it increases the blood's ability to carry oxygen. Fatigue, weakness, pale skin and lips, and a tendency to feel cold may be signs of iron deficiency anemia.
A diet including iron-rich foods (such as, liver, lean red meat, shellfish, and dried beans) may also be complemented by a supplement.
The RDI for iron for women in this age group is 15 mg (30 mg when pregnant). Chaste Tree (Vitex agnus-castus)
- Grown in Mediterranean countries and central Asia, vitex has a long history of medicinal use. Well-respected as a woman's herb, vitex was recommended by Hippocrates for a wide variety of conditions.
Although it does not contain hormones, vitex acts upon the pituitary gland to increase progesterone production and helps with regulating the menstrual cycle. One study found that women taking vitex have significant relief from symptoms ranging from breast tenderness to cramping and headaches.
Chaste Tree is available in herbal and supplement form.
Women ages 40 to 59
In addition to the previously mentioned nutrients, the following are important additions to women ages 40 to 59:
Soy Isoflavones
- Soybeans are a rich source of phytoestrogens, primarily the isoflavones daidzein and genistein.
A number of studies11 have linked these isoflavones to the low rate of breast cancer in the Asian population. Studies also show that Japanese women who consume an average of 150–200 milligrams of isoflavones daily, compared to 5 milligrams in the average Western diet, generally have fewer difficulties associated with menopause, including hot flashes.12 Soy isoflavones are available in a variety of soybean-based foods such as tofu, tempeh, soy milk, miso, and soybeans themselves, called edamame. Phytoestrogens
- Although soy foods often command the spotlight for their isoflavone properties, many other foods also share the stage as sources of these helpful phytoestrogens — estrogen-like substances found in certain plants that bind to estrogen receptor sites in the body.
A recent study13 suggests plant-based estrogens appear to offer many of the benefits provided by hormone replacement therapy (HRT) but without the risk associated with estrogen supplements. Along with their heart-protective properties, other benefits of phytoestrogens include a decrease in the number of hot flashes, decreased risk of breast cancer, and protection against osteoporosis.
Evidence has shown adzuki beans, mung beans, fava beans, and bean sprouts contain similar isoflavones as soy. Other foods that contain significant amounts of phytoestrogens are cashews, peanuts, oats, corn, wheat, apples, and almonds. Black Cohosh
- Long known as a "woman's herb," the dried root and rhizome of black cohosh have been used traditionally for hundreds of years by native Americans for conditions ranging from gynecological problems to rheumatism.
Clinical studies from Germany142 have demonstrated that extract of black cohosh, considered a prime woman's tonic, is a promising treatment for hot flashes.
Black cohosh is available in herbal and supplement form. Red Clover
- Grown throughout Europe and North America, red clover has been widely used in traditional folk medicine for decades. Red clover also contains high amounts of isoflavone compounds called phytoestrogens.
Various studies15 have indicated that these isoflavone compounds may help stabilize various menopausal symptoms.
Red clover is available in herbal and supplement form. Cool Down
- For women who experience them, hot flashes are serious business. Building up your overall health is one way to "cool down" these episodes of intense heat. Hot flashes are also affected by stress, anger, heat, and vasodilators (substances that dilate the blood vessels) such as caffeine, alcohol, and spicy foods. Keep your bedroom cool and wear light, breathable fibers such as silk. Cooling foods like chilled soups, cucumbers, yogurt, and fresh fruit may also help.
Women ages 60 and Beyond
In addition to the previously mentioned nutrients, the following are important additions to women ages 60 and beyond:
Coenzyme Q10 (also called CoQ10)
- This powerful antioxidant occurs naturally in the human body, with abundance in heart tissue.
Added as a supplement, CoQ10 may help people with heart disease, who tend to have lower amounts of this compound in their bodies.16 If deficient, the heart muscle may weaken and become less ef?cient at pumping blood.
Since obtaining enough CoQ10 through dietary sources alone is extremely dif?cult, it's important to add this supplement to your diet. Vitamin E
- There are currently hundreds of studies supporting the benefits of this powerful antioxidant in reducing the risk of heart disease17 — a concern for many post-menopausal women.
Studies also show promising results in decreasing symptoms such as headache, fatigue, depression, and insomnia.
Although wheat germ oil, nuts, seeds, whole grains, egg yolks, and green leafy vegetables are all food sources of Vitamin E, supplementation may be necessary since the protective levels used in most studies (100–800 I.U. per day) cannot be obtained through food sources alone.
The RDI for Vitamin E is 30 I.U. Vitamin B6
- Vitamin B6 may help protect against heart disease.18
Taken along with folic acid and Vitamin B12, it helps the body to process homocysteine, an amino acid that can be indicative of heart disease risk at elevated levels.
It is generally available in a multivitamin formula or a basic Vitamin B complex, although good dietary sources include meats, eggs, whole grains, leafy greens, nuts, and seeds.
The RDI for Vitamin B6 is 2 mg per day. Folic Acid (folate)
- This B vitamin is very heart-friendly.
Folic Acid helps protect your heart and arteries by keeping homocysteine levels in blood from rising. Excess homocysteine has been linked to an increased risk of heart disease.19 Heavy consumption of meat and dairy products increase homocysteine levels.
Foods rich in folic acid include leafy greens, citrus fruits, beans, and wheat germ.
The RDI for folic acid is 400 mcg per day. Vitamin B12
- Critical to the formation of healthy red blood cells, Vitamin B12 is also crucial to adults with Crohn's disease or other gastrointestinal problems in addition to strict vegetarians who don't eat any meat or animal products. Symptoms of deficiency include muscle weakness, tingling and numbness in the extremities, low energy, fatigue, depression, and confusion. Consult your health care provider if you suspect a deficiency.
Vitamin B12 also contributes to a healthy immune system and may be useful for maintaining heart health.19
Sources of Vitamin B12 include eggs, meat, fish, liver, and cheese. While only a very small amount is necessary, many older adults may have difficulties absorbing Vitamin B12.21
The RDI for Vitamin B12 is 6 mcg per day. Nourish Your Heart
- Heart disease is a health concern in women over the age of 55. In addition to regular exercise and keeping blood pressure low, consider adding such heart healthy herbs as hawthorn berry, lemon balm, and garlic to your diet on a daily basis.
Sources
Murray M. Encyclopedia of Nutritional Supplements. Rocklin, California: Prima Publishing, 1996.
Whitney E, Cataldo C, Rolfes S. Understanding Normal and Clinical Nutrition. St. Paul, Minnesota: West Publishing Company, 1987.
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Last updated on March 11, 2004
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