At the age of 35, working women face many pressures from work, family and social responsibilities. This is also the time when the body begins to have significant changes, requiring women to proactively take care of their physical, mental and emotional health. Health experts recommend that women at this age should build healthy habits to maintain sustainable health.
1. Prioritize regular health check-ups
According to Dr. Narander Singla, Birla CK Hospital (Delhi), women should check their blood pressure, cholesterol, blood sugar, thyroid, take a makeshift photo and have papers regularly to detect potential risks early. Updating vaccinations such as influenza vaccines annually also plays an important role.
2. Balanced and healthy nutrition
Nutritionist Birali Swetha (Gleneagles Aware Hospital) recommends that women should choose foods rich in fiber, lean protein, good fats, fruits and vegetables. In particular, calcium and vitamin D supplementation helps strengthen bones, which is an important factor when entering the premenopausal stage.
3. Increasing mobilization
Women over the age of 35 should spend at least 150 minutes of exercise per week, combined with brisk walking, cycling, swimming or doing the gym to help maintain physical fitness, control weight and reduce stress. Strength exercises also help maintain muscle mass.
4. Sleep and manage stress
A full 7-8 hours of sleep per night, along with relaxation activities such as meditation, yoga, or deep breathing, helps balance the psychology and improve the quality of life. Maintaining a regular sleep schedule and limiting caffeine, alcohol, and the time spent using electronic devices before bed is necessary.
5. Mental health care
Don't hesitate to seek psychological support if you feel overloaded. nurturing a positive relationship with relatives and friends and spending time on personal interests will help improve emotional recovery.
6. Avoid harmful habits
Quitting smoking, limiting alcoholic beverages and reducing sugar are small actions but bring great benefits.
Persistently maintaining positive habits not only helps women after the age of 35 improve their health but also prepare better for challenges in both professional and personal life.
