Women’s Health Guide
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If you’re like most women, you’re juggling lots of competing responsibilities—family, career, and community involvement–plus squeezing in a little time for yourself! Learn more about the simple lifestyle and nutritional choices you can make to be your very best…every day!
Young Adults Teens to Late 20’s
These are the years for establishing a foundation for a long, healthy life. Eat a well-balanced diet of fruits, vegetables and protein • Include calcium for overall bone health • Hydrate with water vs sugary drinks • Regular physical activity
Women On The Go Late 20’s to 40
Balance, exercise and good nutrition are critical during this active stage. Multivitamins to meet nutritional needs • Maintain a healthy weight • Weight bearing exercise • Avoid smoking and use of alcohol.
If you are planning a family, prenatal vitamins with folic acid for before and during pregnancy are essential.
Menopause 40’s to Mid 50’s
Daily servings of soy protein may help reduce the frequency and severity of hot flashes • Increase calcium and vitamin D • Manage stress and sleep • Maintain a healthy weight • Weight bearing exercise
Healthy Aging 55 and Beyond
Optimizing a woman’s health during and after menopause. Maintain annual exams for bone density and heart health • Omega 3’s for heart health • Increase calcium and vitamin D • Manage stress and sleep • Maintain a healthy weight • Weight bearing exercise
Women’s Of All Ages: A Healthy Diet
- Eat a variety of foods—including 7+ servings of colorful fruits and vegetables—not juice
- Get plenty of whole grains, beans and legumes
- Choose lean meats, fish, poultry, nonfat or low fat dairy and soy foods
- Select “healthy fats” –eat more omega-3 fatty acids and monounsaturated fats (olive oil, nuts, seeds)
- Avoid ALL trans-fat and saturated fats
It is important to take supplementation to make up for the nutritional gaps/deficiencies in our modern diets. Even if you eat “healthy” the nutritional content of fruits and vegetables isn’t the same as it used to be due to soil deficiencies. Shaklee Vitalizer is a great choice for filling in those gaps.
Don’t Skip Breakfast
- Choose foods that are rich in protein and fiber which will help energize your body
- And no—drinking just coffee doesn’t count as breakfast
- Life Energizing Shake makes an excellent meal-on-the-go
Women of All Ages: Managing Stress
Health consequences of stress can include:
- digestive issues
- compromised immune function
- sleep disorders
- weight gain
- heart disease
Stress can elevate your body’s levels of cortisol, and continuously high levels have been linked to long-term health impacts.
Ways to manage stress:
- schedule personal relaxation time
- get good nutrition
- exercise regularly
- sleep more
Women of All Ages: Exercise
- Reduces risk of heart disease, stroke, type 2 diabetes and some cancers
- Helps achieve and maintain a healthy weight
- Reduces feelings of depression, anxiety
- Builds healthy bones, muscles, and joints
- Promotes flexibility and balance
What To Do:
- 30-45 min. per day of activity, preferably aerobic
- 3 days per week strength training
Weight bearing activities trigger bones to grow stronger
For most people, their bones reach maximum density between the ages of 25 and 30
- Exercise and a balanced diet support bone health
- It takes a combination of nutrients working together to help prevent bone loss
- – Specifically calcium, and other minerals like magnesium and phosphorus, plus vitamin D and protein
- – Other key vitamins are A, C, E, B, and especially vitamin K, plus other minerals like zinc, copper, manganese and boron
Find Out What’s Best for YOU!