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Women’s Health
5 Steps To Fabulous After 40: It Can Be You!
Preserve Your Sexy
Women can lose up to 20% of bone mass following menopause. If you’re lactose intolerant, like 70% of African Americans, you may not be consuming enough calcium. Poor bone health can put you at a higher risk of osteoporosis. A depletion of skin elasticity is another natural cause of aging. Building muscle is a great way to tighten your skin and main- tain healthy bones.
Consider the following tips for your beginner’s guide to strength training:
If you limit your train- ing, you limit your results. A common mistake many women make is limiting their workouts to cardio because they believe strength training is equivalent to bodybuilding. While cardio is heart healthy and great for building en- durance, it can lead to having excess skin if you’re looking to lose more than a few pounds. Strength training will allow you to build muscle, burn fat and create (or keep) a curvy physique.
Everybody starts some- where. Noone walks into a gym knowing exactly what to do on the first day, not even the guys.
Do your research. The more you learn, the more con- fident you will become. If you’re worried about looking like you don’t know what you’re doing, wandering aim- lessly in the gym is a dead give- away. So, try your best to go in prepared.
Have a plan. The ultimate goal is to have a plan. Find three exercises for each part of the body (legs, chest, back, shoulders, abs etc.). A good rule of thumb is to do 8-12 rep- etitions of each exercise. Rest 60-90 seconds between each set. It’s also a good idea to plan your training sessions around the muscle groups, i.e. “leg day on Monday”, to assure that you are training each body part.
Record yourself. Record- ing your workout may make you feel a little self-conscious if you’re not into taking “selfies”. But, it can be extremely helpful for self-criticism. It’s also a great way to track your weekly progress and stay motivated.
Hire a trainer. If you feel uncomfortable with using free weights and weight assisted machines after a few weeks of going it alone, it may be a good idea to hire a trainer. Also, con- tinue to do your research and practice strength training in your own time.
Keep in mind that you want to set a deadline. Four to 12 weeks is a reasonable amount
10 Symptoms Women Should Never Ignore
For women, life after 40 can be an uncertain maze of emotional peaks and valleys – riddled with the physical changes that threaten the most toned of bodies and long-held notions of fabu- losity. Follow this blueprint to channel your inner diva and add a few layers of phe- nomenal to your 40 plus years.
1. Prioritize YOU. It starts with being a little self- ish. Steal time to treat and pamper yourself. If I don’t take it, it simply won’t be there. We take on so much of solving other people’s problems as women, and as mothers; we must replenish.
2. Let Go of What Oth- ers Think. Within our in- nate desire to nurture, comes a desire to please, and to be accepted. But that in- clination can be more trou- ble than it’s worth. We have no control over what people think. The only opinions that matter are your own and those you respect.
3. Reach for the Top.
For some, the 40’s is a chance to reinvent them- selves, to expand into new territory or explore a new path.
4. Positive People. Sur- round yourself with positive people, with ideas and en- ergy like yourself. They help you maintain peace of mind because they know you and accept me. Don’t invite any- one or anything to bring you down. Only positive people are welcome.
5. Move Your Body.
Loss of lean body mass starts in the 30s and 40s, up to 1% per year if women are inactive. For women over 40, doctors recommend adding at least 25-30g of protein at each meal to pro- mote muscle-protein syn- thesis. Cardiovascular activity builds endurance and promotes healthier blood flow, while strength training builds lean body mass.
Together, these five steps to fabulousity are a guaran- teed recipe to greater fulfill- ment, joy and the #BlackGirlMagic that con- tinues to reign. Take the time to evaluate your priori- ties and see how you can get the most phenomenal you of your 40s and beyond.
Women around the world struggle to balance work, home, children, errands and so on. Their list of things to do never ends and in this hectic lifestyle, a large number of them end up ignoring symp- toms that might be indicators of potential health problems. New York physician Dr. Gafanovich shares the fol- lowing 10 symptoms women should not ignore:
1. Vaginal bleeding or discharge: For women who have gone through menopause, vaginal bleeding is abnormal and could be a sign of either something small like a hormonal imbalance or something big like endome- trial cancer or uterine cancer. Any uncharacteristic discharge or foul-smelling discharge should be taken seriously and a doctor should be consulted.
2. Sudden or unex- plained weight loss: Weight loss is usually
good for you,
especially if
you’ve made
changes in
your diet or
have taken up
physical activity
to achieve this loss. However, when your weight is coming off without any effort, it might be a cause for concern. Colon can- cer is accompanied with unex- plained weight loss. In case of sudden or abnormal weight loss, consult your doctor.
3. Excessive urination:
Too much
urination
can be in-
dicative of
several
things in-
cluding diabetes and uterine fibroids. Something could be wrong and its best to get it checked out.
4. Breast changes: All breast lumps are not cancer- ous but if you observe any changes in your breasts, you should let your healthcare provider know. This could in- clude skin dimpling or pucker- ing, nipples that turn inward, nipple discharge or redness or scaling of nipple or breast skin.
5. Skin changes: Any out- of-ordinary change in the size, shape or color of a mole or other spot could be a sign of skin cancer and should not be ignored. Also, unexplained bumps on the skin or feet that either do not go away or re- peatedly come back should also not be ignored.
6. Flu-like
symptoms:
Symptoms
such as sweat-
ing, nausea,
light-headed-
ness, fatigue,
pressure or pain the lower chest, abdomen or back are often dismissed because they seem very much like the flu. While in many cases it might just be the flu but in some, these symptoms can actually be signs of a heart attack.
7. Vaginal discomfort and odor: This can be a very personal matter for most women and they often do not talk about it to their healthcare provider because they are em- barrassed. It is important to understand that vaginal odor is the result of an unbalanced vaginal pH. Many women ex- perience this and it can be managed through vaginal gels. However, if the odor persists or is accompanied with fever or any other symptoms, women should not ignore it and consult their doctor.
8. Toothache: A constant toothache or
prolonged sensi-
tivity to hot or
cold tempera-
tures, swollen gums, pain when chewing or applying pressure to your teeth can be signs of infection and should not be ignored. Toothaches and pains require immediate attention and should not be al- lowed to spread to the jaw or beyond.
9. Bloating or Gas: Bloat- ing and gas are
common signs
of menstruation
or a change in
diet. While this
is a natural oc-
currence, if
symptoms persist, you might be at risk of ovarian cancer. It is important to talk to your ob- gyn about these symptoms.
10. Numbness in Wrists – Numbness or tingling in your thumb, index and middle fingers can often be symptoms of carpal tunnel syndrome. If left untreated, this can lead to permanent nerve or muscle damage.
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