During Your 30s
   During Your 40s
   During Your 50s
   During Your 60s
   During Your 70s

  During Your 30s

Many of the bodily changes taking place in women in their 30s are invisible, while others are subtle:

Skin.

Because new skin cells aren't forming as quickly as in earlier years, the skin may appear duller, and "laugh lines" may begin to show. A facial cleanser such as oatmeal can gently remove dead cells and bring fresh cell layers to the surface. Regular use of sunscreen helps both to protect the skin from cancer and to slow the wrinkling process.

Heart and lungs.

Arteries and lungs begin to lose their elasticity; therefore, it's important to refrain from smoking and to engage in weight-bearing exercise - walking, jogging, aerobics, or biking, for example in order to minimize the effects of loss.

Bones, muscles, and joints.

Loss of bone and muscle begins during this decade - and may lead to osteoporosis in later years. Ask your doctor about the amount of calcium and vitamin D you should be getting (you may need to take mineral and vitamin supplements). Weight-bearing and strength-training exercises three times a week will help offset bone and muscle loss.

Body shape.

During this decade, many women begin adding a few pounds. Metabolic rate tends to drop about two percent during each decade after 20, and research shows that modest weight gain may not be a health risk. Focus on eating a fat-reduced diet rather than watching the scales.

Breast health.

Breast cancer is the leading cancer in women - throughout a lifetime striking one in nine women. Your best line of defense is to practice monthly breast self-exam and to get a mammogram at age 35. Changes revealed in future mammograms can be evaluated against this baseline. In addition, research has shown that a woman's choice to breastfeed her baby, eat a low-fat diet, and limit her intake of alcohol is related to a lower incidence of breast cancer.

The health behaviors a woman chooses in her 30s have long-term payback. They can help prevent the most common health problems that strike women in their 60s and 70s - heart disease, stroke, and cancer. Therefore, the most important health commitment a woman in her 30s can make is to begin - or continue - positive steps:

• Don't smoke.
• Eat a balanced low-fat diet.
• Avoid excess stress and learn techniques to manage the stress you can't avoid.
• Engage in regular exercise.
• Control your blood pressure and cholesterol levels.
• Drink only moderate amounts of alcohol.

  During Your 40s

The signs of physical change that were subtle in the 30s become more noticeable during a woman's 40s. It becomes more important than ever to maintain the positive health habits you established earlier in life.

Heart and lungs.

Cholesterol levels increase as a woman approaches menopause. But eating a low-fat diet, exercising, and refraining from smoking will help you keep total cholesterol under 200 mg/dl, levels of "good" HDL cholesterol about 35 mg/dl, "bad" cholesterol below 135 mg/dl, and triglyceride under 190 mg/dl.

Skin.

Protective pigment cells and epidermal immune cells become less plentiful, so the risk of skin cancer increases during this decade. Changes in pigmentation due to sun exposure may occur, resulting in "age spots" or "liver spots." Continue to use highly protective sunscreens - have a dermatologist look at any dark patches or growths. Sagging at the eyes, jowls, neck, and brows may become apparent because of the skin's loss of elasticity. When this occurs, some women consider consulting a plastic surgeon about the benefits of collagen injections, facelift, or liposuction. While the choice is always a highly personal decision, it is important to consult a board-certified plastic surgeon experienced in performing the procedure you are considering.

Teeth.

Periodontal disease is the main cause of tooth loss in Americans over 35. Regular check-ups, brushing and flossing are the primary tools to use to prevent this condition.

Senses.

Beginning in the mid-40s, the ability to discern smells may slowly decrease. The lens of the eye loses its flexibility and some of its focusing ability, making the need for bifocals more common at this age and beyond.

Body shape.

As menopause approaches, weight gradually shifts from the hips and thighs to the abdomen, shoulder, and chest. Regular aerobic exercise and strength training will help to keep fat under control and muscles well toned.

Bones, muscles, and joints.

Bone loss accelerates as estrogen production decreases during the early menopausal years, which for some women begin in the 40s. It's important to be sure that one's calcium intake meets recommended standards and that a woman discusses the possibility of estrogen replacement therapy (ERT) with her doctor. ERT has been shown to protect against rapid post-menopausal bone loss, but it may also increase the risk of uterine and breast cancer.

  During Your 50s

Many women think first of menopause when they think of their 50s, since the average age of entering menopause is 50. The menopausal period signals a shift between reproductive ability and its end. Although a number of symptoms are associated with menopause, only three are directly related to changes in estrogen production: changes in the menstrual cycle, hot flashes and sweats, and decreasing moisture and elasticity of the vagina. Each woman experiences menopause in an individual way - and each has a wide choice of resources for addressing any aspects that cause concern.

Estrogen replacement therapy.

ERT has been shown to relieve hot flashes and vaginal dryness, both of which are linked to loss of ovarian estrogen. However, women with a history of cancer, breast cysts, blood clots or arteriosclerosis should not take estrogen; neither should women with kidney, liver or heart disease. Some physicians prescribe the hormone progesterone in combination with estrogen, while others recommend low-dose or short-term ERT. Since medical opinion varies, each woman needs to become acquainted with the pros and cons of hormone therapy before entering into such a program.

Heart and lungs.

Many women develop hypertension during their 50s. Since even mild hypertension increases the risk of heart disease, physicians recommend that you get regular exercise, limit alcohol intake to fewer than two drinks a day, refrain from smoking, and keep your weight under control. Your doctor can advise you about medications that can lower your blood pressure.

Skin.

Body and facial skin is drier, flakier, and sometime more itchy, because the oil glands are producing less. It's more important than ever to apply moisturizers while the skin is damp after bathing. Most dermatologists suggest petroleum-based products, since moisturizers with urea, lactic acid, and ammonium lactate can irritate sensitive skin. Dry scalp can be combated with shampoo formulated for dry hair and a hair dryer used on the low setting. Women who have not opted for plastic surgery previously may decide the time is right for a facelift, which, while temporary, may provide years of more youthful appearance.

Bones, muscles and joints.

Reinjury, the return of past muscle or tendon injuries, is a common problem of the 50s. To avoid this, pay extra attention to areas that have incurred previous injury, and be sure to warm up those areas especially thoroughly before exercising.

Body shape.

The two percent slowdown in metabolism per decade continues, and this may become more noticeable in the form of a higher body-fat percentage. Fewer calories are needed to maintain your weight. To offset the changes, you should concentrate on regular exercise that maintains muscle, burns calories, and raises your metabolic rate.

  During Your 60s

Many of the repercussions of health behaviors chosen earlier in life become evident during a woman's 60s. A decade later, stamina and mobility predictably decrease, but decreases in vigor earlier than in one's 70s result primarily from lifestyle choices made earlier. Even during one's 60s, one can start healthy habits. See the six basic steps listed in "the 30s." It's never too late to make positive changes! The most common conditions that emerge for women in their 60s include:

Osteoporosis.

Women lose an average of 42 percent of mineral from the lumbar spine during their lifetimes, which contributes to osteoporosis and the risk of fractures. This loss in bone mass can be greatly reduced with regular, weight-bearing exercise such as running, walking and cycling. Adequate calcium intake is also crucial to maintaining bone mass, and daily exercise improves the body's absorption of calcium.

Hypertension.

The health consequence of high blood pressure, a major contributor to strokes, heart attacks, and kidney failure, tends to increase in severity with age. The risk of dying before age 65 is one and a half times as great in a person with mild hypertension - and three times as great in a person with moderately severe hypertension - than for someone with normal blood pressure. Nutritional changes, including reducing alcohol and sodium intake, are often recommended before medications are prescribed.

Lung disease.

Lung cancer has surpassed breast cancer as the number-one killer of women. The linkage between smoking and such diseases as cancer and emphysema makes it important that women smokers stop smoking as early in life as possible. Some benefits can be gained by stopping even after many years of smoking - it's not too late.

Vision.

A gradual decline in vision is normal, but cataracts and glaucoma are special risks. Cataracts, which gradually cloud the lens of the eye, can in most cases be treated successfully. Glaucoma, a buildup of internal pressure that can lead to blindness, also responds well to treatment, but it's important to include regular eye exams in your routine.

  During Your 70s

The effects of aging are varied, but all body organs become more susceptible to fatigue and disease. Between age 30 and 75, the heart's efficiency drops by 30 percent and the lungs' efficiency drops by 40 percent. Tissue loses elasticity, and bones become lighter and more brittle. Many problems that are not exclusive to those over 70 become more common during this period: circulation, heart, and lung disorders; bone and joint problems; and diminished senses. Among the conditions that women over 70 may face are:

Incontinence.

Although not necessarily part of growing old, incontinence is common because the tone of muscles and ligaments diminishes with age. Urinary incontinence is most frequent, but testing can reveal whether it is due to an underlying condition that can be treated. A change in daily habits or a range of health aids can help minimize the inconvenience of the problem.

Falls.

Certain physical conditions common in the elderly, including weakened vision, slowing reflexes, circulatory and arthritic conditions, and dizziness often caused by prescription drugs may contribute to the likelihood of falls in women over 70. Brittle bones, fragile skin, and small blood vessels make the bruises or fractures caused by falls a serious matter to many women. To guard against falls: 1) wear glasses if needed; 2) wear well-fitted shoes with non-slip soles; 3) ensure that carpets and floor coverings are secure; 4) minimize clutter on floors and stairs; 5) keep light at bedside and at stairways; 6) secure handrails near bath and toilet, and 7) make sure no wires trail loosely along the floor.

Sensory decline.

Sight and hearing both tend to deteriorate gradually with age. But so do the senses of taste, smell, and balance. Even if food is less appetizing than previously, continue to eat a well balanced diet. Those over 70 may also experience decreased sensitivity to changes in temperature, and this can be serious. The elderly tend to be susceptible to hypothermia, so they and their families need to be sure the home is adequately heated.

Skin problems.

In addition to becoming more susceptible to a range of skin disorders, women over 70 may experience blotches and pigmented patches. Reddish-brown or purplish areas may be most noticeable on the legs, forearms, and back of the hands. While these spots are harmless, an unexplained spot should be examined to check for skin cancer. Very dry, itchy skin may be caused by jaundice, but if that is not the cause, ointment may be used to relieve the itching.

Senile dementia.

Dementia, a brain disorder that results in progressive loss of mental functions, may develop at any age. After age 65, senile dementia is most frequently caused by Alzheimer's disease. However, such conditions as depression, chest infections, and stroke may cause symptoms of dementia. Because treatment for underlying disorders and practical help with the effects of Alzheimer's are available, it's important to seek diagnosis as early as families suspect the onset of dementia.

The good news for women in their senior years is that it's never too late to begin activity that enhances health. According to research conducted at Tufts University, even people in their 90s could triple their strength and increase their muscle size by 10 percent in just eight weeks of strength training.

In every decade of life, a woman has important health decisions to make  - and has important health steps to take to enjoy maximum vigor and wellness! For more information about the services provided at The St. Luke's Women's Center call 832-355-8130.