What Every Woman Should Know About Their Health Through Each Decade!

Why is womens health important?May 10th marks the start of Womens Health Week! Women experience different biological factors that can influence health and well-being outcomes than men. Womens health is about recognizing these differences and providing women with the information and knowledge needed to improve health and fitness to live long and happy lives! Each nutrition and fitness tip can be used to improve health and nutrition at any age!

20sWhether youre working on your first real job, making new friends, dating, or even starting a family, life is hectic with so many fun and exciting opportunities, leaving healthy hobbies on the back burner. Try to incorporate these quick tips in your hectic schedule to keep your body moving strong during your busy schedule.

Nutrition tips: Protein-It can be easy to fall short on protein with a busy life! Protein is important for building your muscles and will keep you feeling full throughout the day. Look for protein from a variety of sources including lean meat, chicken, fish, eggs, beans, dairy, and soy foods. Fiber- Fiber helps reduce bloating and helps fight off hunger cramps by leaving you feeling full longer. Fiber is also very beneficial for colon and digestive health. Some foods that are high in fiber are whole grain bread, oatmeal, fruit and vegetables. Omega-3 fats- Omega-3 fats are seen to improve cognitive and heart health. These beneficial fats are also seen to normalize and regulate your cholesterol and triglyceride. Salmon, tuna, walnuts and flaxseeds are all great sources of omega-3 fats!

Fitness tip: Try joining a co-ed or intermural sports team! This is a great way to catch up with old friends or meet new friends! Sports are a great way to let out some stress with the added bonus of burning calories!

30sThought your life would slow down once you reached your 30s? Now you are juggling more responsibility at work, taking care of kids, and planning weddings while maintaining relationships with friends and family, so healthy eating and fitness doesnt seem high on your to do list. Thats okay, we have some quick simple healthy tips for you.Nutrition tips:Folate: Folate is crucial for a healthy pregnancy and prevents neural tube defects. Folate helps your body make new healthy cells and has been seen to reduce the risk of cardiovascular disease. Foods with folate include; chickpeas, asparagus, spinach, broccoli and avocados.Vitamin C: If you are spending a lot of time with kids, you may need extra immunity boosts to ward off the sniffles. Benefits of vitamin C include protection against immune system deficiencies, cardiovascular disease and prenatal diseases. Citrus fruits, bell peppers, kale, broccoli and strawberries all include high levels of Vitamin C. Whole grain: Whole grains supply a great source of fiber, B vitamins and can help with weight management. Foods high in whole grain include popcorn, brown rice, oatmeal and wild rice.

Fitness tip: Try getting active with the entire family! This could include playing a family soccer or kickball game in the back yard or taking a jog with a stroller!

40sFeel like you made it over the hill? Try a new hill on your running route! Life at 40 doesnt seem to be slowing down with taking care of your kids and even parents, yet you are seeing some slowing changes in your metabolism and energy levels. That is perfectly normal and we have some nutrition and exercise tips to keep you feeling your best.

Nutrition tips:Calcium: As you approach menopause, estrogen and calcium absorption starts to decline, which can decrease bone growth. Increasing calcium intake will ensure your bones stay healthy and strong. Consume low fat dairy products, or beverages with added calcium to increase calcium consumption.Vitamin D: Vitamin D goes hand in hand with calcium; it actually helps your body absorb the calcium. Vitamin D is also seen to improve your immune system as well as protect against breast and colon cancer. Foods high in Vitamin D include tuna, salmon, egg yolks and low-fat cheese. Flavonoids: Flavonoids are antioxidants, which keep your immune system strong to fight off disease. They also keep your cardiovascular and nervous systems healthy! Foods high in flavonoids include berries, and red and yellow fruits and vegetables.

Fitness tip: Try something new such as a new gym class or form of exercise such as yoga, pilates or zumba!

50sAt this point your family may be become a bit more independent, leaving you more time to focus on your health and well-being! Try incorporating these nutrition and fitness tips into your everyday life.

Nutrition tips:B12: B12 is a vitamin that keeps you nerves and red blood cells healthy and may help reduce depression and stress.. Low fat milk, lean red meat, and eggs all have high levels of B12. Soy: According to studies, Soy may decrease menopausal symptoms such as relief from hot flashes and night sweats. Experts also believe soy also has antioxidants properties to fight off cardiovascular disease. Items containing soy include; soy milk, soy nuts, edamame, and soy sauce. Probiotics: Probiotics are live bacteria and yeast that are beneficial for your digestive system. They are responsible for keeping your gut healthy by lowering the number of bad bacteria in your system. Foods containing probiotics include berries, yogurt, sauerkraut, and pickles.

Fitness tip: Grab a partner! This can be a friend, spouse, or family member and make a workout schedule! This will keep you motivated and on track with your fitness schedule.

60s and beyondFeeling 60 years young? It is never too late to begin participating in activities that can increase your health and well-being! After 6 decades your body may be feeling a little run down or fatigues, this makes it a perfect time to improve your nutrition and fitness by incorporating these tips into your day!

Nutrition tips:Protein: Progressive decline of muscle occurs over time, so try to consume protein each day! Foods in the protein group include; lean meat, peanut butter, nuts, eggs and beans. Water: Staying hydrated is the most important way to stay energized! Drinking water also energizes muscles, hydrates skin and removes toxins in your body. Aim for 6-8 cups of water per day. Fiber: Fiber can help regulate bowel movements and aid in colon health. Fiber can also help control blood sugar levels by normalizing blood sugar spikes. Foods high in fiber include beans, broccoli, cabbage, leafy greens and whole wheat bread.

Fitness tip: Join a group class! Low impact swim classes, walking groups, and meditation groups allow you to socialize with members before and after class!

Incorporating healthy measures into your lifestyle can be beneficial at any age! It is important to figure out what works best for you and follow through with each parameter. Improving your nutrition and fitness can greatly impact you health to achieve a long and healthy life!