SEXUAL HEALTHMost women are enjoying an active sex life well past the age of 40, with high levels of sexual satisfaction, probably because of a loss of the self-consciousness of youth. Contrary to myth, the menopause does not nec
essarily cause loss of libido and many women feel a lot sexier and have more orgasms in the post-menopausal part of their life.
ALCOHOLFor women past the menopause it is thought drinking a small amount of alcohol each day (one to two units), helps to protect against heart disease and stroke. But if you're still smoking it's time to get professional help to give up. It's never too late to stop – even at 60, your body can repair much of the damage smoking has done to it.
GROOMINGA common problem among women of this age is thinning hair – often the result of stress or thyroid problems. "You can have blood tests to see what is causing it," says hairdresser Neil Stitt, "but it can also be treated with products to stimulate the scalp, which many clients say makes a difference."
DIET AND EXERCISEGaining weight (at an average rate of a pound a year) is fairly common at the time of the menopause, but studies show that this is often due more to lifestyle changes than to hormonal changes. For one in three women, though, temporary oestrogen dominance inhibits the action of thyroxine, leading to hypothyroidism, an underactive thyroid gland, which leads to weight gain. Putting on weight during the menopause has also been linked to an increased risk of breast cancer, so make sure you reduce your fat intake and do more exercise.
GP Gary Hamilton recommends keeping active. "Diet and exercise become even more important at this stage in life because you don't have the general fitness levels you had when you were younger – and if you don't exercise you will get weaker."
Personal trainer Sabrina Severo suggests swimming and power-walking to keep fit. "At this age you need to keep up the cardio work but put less pressure on the hips, knees and ankles because they are not as strong as they were. I would suggest decreasing the intensity of the resistance training so that you are not putting too much strain on the body, but keep up the regular exercise."
Plant oestrogens are thought to help reduce the symptoms of the menopause – these can be found in soya products such as tofu and soya milk.
HEALTHType 2 diabetes can hit at any time but most cases start after the age of 40. People who are overweight or who have a large waist size, and women with polycystic ovary syndrome who are overweight, are among those most at risk. Taking regular exercise, not smoking, keeping your weight down and keeping your blood pressure at a safe level will help prevent the complications of diabetes, such as heart disease.
The average age for the menopause is 52 and around 80% of women will experience symptoms including hot flushes, sleep disturbance and vaginal dryness. One in ten seek medical treatment, including hormone replacement therapy or steroids, though these have been associated with increased risks of cancer, heart disease and strokes. Self-help methods include exercise and avoiding 'triggers' such as spicy food, caffeine and alcohol.
Around half of women over the age of 50 go on to develop osteoporosis. The condition causes bones to weaken and break more easily. A healthy diet rich in calcium combined with regular exercise from an early age will reduce the risk.
At this age arteries can begin to clog up if you have not been leading a healthy lifestyle. Common problems at this stage in life are arthritis and back pain, and many women have to cope with bereavement and looking after their elderly parents.
Towards the end of this stage, illnesses such as breast cancer and lung cancer will emerge. When you turn 50 you will be invited for breast screening every three years. The mammogram can detect small changes in the breast tissue, which you may not notice yourself. By the end of 2009 all Scottish women over the age of 50 will also be invited for bowel cancer screening, the third most common cancer in Scotland. Be aware of symptoms including bleeding from the rectum, constipation and diarrhoea.
MENTAL HEALTHMiddle-aged memory loss is a problem for most people but research suggests brain exercises such as doing crosswords can delay the onset of Alzheimer's disease. But be aware of your emotional health too, now that your children are leaving home, your elderly parents need more care and you may even be looking after grandchildren.
"Retirement may bring loneliness and loss of self-esteem or it may be a new beginning in our lives," says counsellor Sonya Steller. "The choices often seem bewildering and talking them through with a trained counsellor can really help in making the most of this rich period of our lives."
Action plan: 45–64Kneeling leg kicks Kneel down on a soft surface with your hands flat on the floor below your shoulders and your knees hip-width apart on the floor under your hips. Keep your back straight and your body weight in the centre of your hands and knees. From this position, extend your left leg straight behind you with the toes of that foot in contact with the floor. You are now in the start position. Begin by slowly lifting your left leg as high as you can while keeping it straight. Return to the start position. Try to keep your body weight in the centre and your hip bones parallel to the floor. Complete 30 to 50 reps on each side, three times per week.
CASE STUDYLaura Mahady, 50, juggles her part-time work as a university lecturer with bringing up her three teenagers. But she also runs six days a week and recently won the 3000m bronze medal in the World Masters indoors athletics championships in France.
Mahady says she has plenty of energy and hopes she will not lose this or her running ability when she goes through the menopause. "I hate the stodgy feeling I get when I don't exercise," she says. "When I had three children all under the age of two there were days when it was difficult to get out of the house. So I began running and I haven't looked back.
"Now I run six days a week. I work with young people and am aware that I'm older than them. But I would beat most of them in a race.
"The menopause is approaching and it can reduce your energy levels, but I won't go down without a fight. I suffer from some sports injuries – I have a chronic lower-back problem but I see a chiropractor and I know how to stretch if it plays up. Otherwise, I'm in good health and am fitter than most people my age."
Mahady, from Aberdeen, breast-fed all her children and firmly believes it gave them the best start in life. Now she cooks all meals from scratch and avoids processed foods.
"Being active doesn't make you more tired, it gives you more energy. I need a good night's sleep, but being active helps you sleep and eat better. It sharpens you up."
The full article contains 1269 words and appears in Scotland On Sunday newspaper.
