Women: 31-44

Many women have children by now, but the pros and cons of motherhood aren't the only factors to consider. Putting on weight, getting stressed and drinking too much are all major health burdens that, if tackled now, will enable you to grow old gracefully

SEXUAL HEALTH

If you thought teenagers were having all the sex, you were wrong: women in their 30s and 40s are having more sex than any other age group – at least twice a week – with many finding that the older they get, the more satisfaction they get. That is good news for your health, because sex is known to burn calories, increase blood flow and reduce stress. Make sure you continue getting smear tests throughout these years.

ALCOHOL

At this age the average Scottish woman drinks seven units of alcohol a week, but one third drinks more than six units a night. If you have binged since your teens you may already be suffering liver damage. Women's alcohol consumption has risen in the last decade, not just among teenagers: research shows that women working full-time in professional or management posts are most likely to develop a problem with their drinking, in much the same way that men in these positions traditionally have.

Some experts believe that drinking more than a glass of wine a day may reduce your chances of conceiving. If you combine binge drinking with 'social' smoking, you will be suffering worse hangovers and be putting a strain on your heart and lungs.

DIET AND EXERCISE

By the end of this age group you could be heavier than you were in your 20s, especially if you are leading a sedentary lifestyle, as the body requires less energy and the metabolic rate also decreases with age.

"If you eat a little bit more than you need each day you will have a weight problem by the time you get to your 30s or 40s," GP Gary Hamilton warns. "This age group notices itself getting fatter. Women aren't going out dancing like they did in their teens. Weight gain can lead to problems such as arthritis and diabetes later on."

Nutritionist Carina Norris recommends a low GI diet with plenty of folic acid if you are considering a pregnancy, and lots of iron-rich foods (lean red meat, chicken, eggs, beans and dried fruit) because you lose iron every month with your period.

Trainer Sabrina Severo advises a slight adjustment to the exercise programme as the body ages. "I would say drop the intensity of the resistance exercise as you grow older but still do at least 20 minutes three times a week. At this age many people become more aware of the health of their heart and lungs so they start running more often. This is a good age to do that and increase the intensity of your cardio activity." Three sessions of at least one hour are recommended at this age.

Those who are seriously concerned about any weight gain should see a nutritionist for specialist advice.

GROOMING

The most common skin problems at this age are enlarged pores, wrinkles and acne, which can be caused by hormonal problems.

HEALTH

For many women these are the childbearing years. But pregnancies don't just bring babies – they can also provide some unexpected health benefits, from glossy hair to a break from the symptoms of conditions such as psoriasis, asthma or Crohn's disease. Research suggests the mother's protection of the developing baby against rejection plays a part in relieving the symptoms of these conditions. But there is a down side. As well as the stretch marks and usual discomforts, breast cancer can also accelerate during pregnancy because of higher hormone levels. But breast-feeding is thought to reduce some women's risk of getting the disease altogether. Breast cancer is the most common form of cancer in women, with about 45,000 cases diagnosed in Britain each year. Numerous studies conclude that breastfeeding even for just six months provides some protection.

Though the menopause is still some way off, symptoms of the peri-menopause can appear now, a transitional period of time where hormones fluctuate, causing various unpleasant symptoms. These include irregular periods, weight gain, short-term memory loss and mood swings.

MENTAL HEALTH

At least 60% of mothers of under-fives are holding down full- or part-time jobs. Most women find the work-life balance a struggle, with little spare time, fewer hours of sleep and pressure from both work and home. The pressures of family life can also lead to relationship breakdown – all the more reason to discuss problems with a GP or therapist.

Counsellor Sonya Steller says strong relationships are crucial at this age. "Work and career peak and you risk overworking, being stressed and experiencing burn-out. You are trying to balance career, childcare and running a home. The demands are huge, leading to extreme tiredness and loss of sense of self.

"It is easy for stress levels to spiral out of control. Accepting that it is okay to be 'good enough' in all these roles and to let go of the desire for perfection enables a more relaxed attitude which greatly contributes to a sense of well-being."

Action plan: 31–44

Squats

Stand with your legs shoulder-width apart and your feet facing forward, keeping your upper body tall. Start to bend your knees, not letting them move forward past your toes. As you bend, reach your hands forward to help you balance. Bend as close to 90¼ as you can and then return to the starting position. On the way down you want to keep your head high and your bottom sticking out to ensure good posture. Practise building up to 30 repetitions, three times per week.

CASE STUDY

Alison Hiney, 41, is a full-time single mother to three daughters. She suffers from asthma, but she makes sure she and her family are as healthy as possible by insisting on a good diet without junk food. Hiney, from Falkirk, finds it hard work looking after her children. One has learning difficulties and another is disabled.

"My stress levels are probably a lot higher than those of most people I know," she says. "There are days when I feel stressed out, but I just carry on. What's the point of moping around?

"If it weren't for help from my parents, I would probably go crazy," she adds. "Sometimes they will take the girls so I can go out with friends or do some shopping."

Her lack of free time stops her from getting much exercise, but her asthma also prevents her from being very active. "I have good days and bad days," she says. "Sometimes my asthma is so bad I can't even leave the house. When it is really bad, my youngest has nightmares that I am going to die."

She says her doctor has warned her that her high stress level could be aggravating her asthma. "I lose a lot of energy and need to take breaths all the time because it is hard to get oxygen into my lungs," she says. "Sometimes my body just runs down."

Constantly aware of her health, Hiney pays a lot of attention to the family's eating habits, making sure they get plenty of fruit and vegetables. "I cook at home a lot, and we very seldom go to a restaurant or to a place like McDonald's – although the kids would probably love it."