foxfieldco
03-05-2004, 09:06 PM
There's A Healthier Life Ahead
You only live once. So why waste your time with unhealthy habits? Don't make excuses for poor eating decisions ("Life is short better eat this while I can ").
There are many benefits to living like a healthy person: looking better, feeling better, improving your quality of life. Do you know what steps you can take toward a healthier future?
Healthy Steps
You've probably heard your Leader or other Meetings Members talking about ways to be healthier, especially in the past week: Wednesday's second annual Great American Weight In, a health initiative of Weight Watchers and the American Cancer Society, was all about making America aware of the connection between weight and the risk for heart disease, hypertension, type-2 diabetes, osteoarthritis, stroke and cancer.
The Good Health Habits recommended in the booklet you received during your first Meeting (Week 1: Getting Started) are a great place to look for ideas that will move you toward your weight goal and a healthier life. Which steps are you willing to take this week?
Practice portion control.
Make sure to get in at least five servings of fruits and vegetables per day.
Get in at least two servings of milk or milk products, too (three if you're a teen or over 50).
Chose whole grains whenever possible.
Fit in one or two servings of protein per day, too; meat, fish, poultry, eggs, dry beans, soy products and nuts are all great sources.
Go light on fats (especially saturated fats) and added sugar. Also, try not to drink more than one alcoholic beverage per day.
Take a multiple vitamin-mineral supplement every day.
Drink at least six glasses of water per day.
At your next Meeting, ask the friends around you how they've started incorporating good health habits into their lives.
~~
3 Ways to Stay Young at Heart
Word is out. Growing older is no longer an excuse to slow down. Lauren Hutton, Goldie Hawn, Isabella Rossellini, Susan Sarandon, Catherine Deneuve and Sigourney Weaver are all living proof: Growing older does not have to mean an end to youthful looks, active days or joie de vivre. What's their secret? A youthful body and mind, and we've got the secret to getting it:
Change your attitude.
One recent study at Harvard Medical School of men over 75 years of age found that when they engaged in more youthful activities - like listening to music of their youth - their tested vital signs indicated that they were at least seven years younger. Some were even up by ten years! Try these things to look and feel more vigorous, too:
Reading the newspaper, seeing new movies and listening to the radio to stay plugged into what's happening in popular culture and the world.
Fostering an "I can do anything, despite my age" life philosophy. This means never using age as an excuse to sleep walk through your life.
Welcoming signs of aging with positive self talk, e.g., "my laugh lines are reminders of all the great times I've had" or "my graying hair indicates I'm wiser than I was in my youth."
Work out your brain.
Research from the neurophysiology department at the German Institute for Neurobiology in Magdeberg, Germany, showed that animals kept in a stimulating environment develop lengthening of the connecting nerve fibers in their brain. You could also stimulate these new memory lanes by:
Reading a good book.
Trying your hand at some brain teasers or puzzles.
Learning some new skills, such as how to surf the net or do hatha yoga. Take a class! Start a club?
Make yourself gorgeous.
To keep your appearance flattering and current, remember these easy tips:
Banish clothes with outdated features, such as shoulder pads or stone-washed denim.
Buy a few colorful scarves in this season's colors.
Invest in a hair makeover - go for a layered cut rather than your usual perm. Cover gray locks with a rinse.
Keep make-up subtle. Colored mascara, heavy eyeliner and obviously rouged cheeks are a no-no. And go lightly on translucent powder which can accentuate facial lines.
~~
Boost Your Longevity
To Live Longer
You can add years to your life if you...
1. Stock up on Soy
It's full of fiber.
It's high in protein.
It's low in saturated fat.
Best of all, soy might prevent cancer, the second-leading cause of death among Americans. What appears to be soy's secret ingredient? Natural hormone-like substances called isoflavones. "In lab tests, one isoflavone called genistein has been shown to inhibit the growth of cancer cells from tumors of the breast, colon, lung, prostate, skin and blood," says cancer specialist Dr. Jane McKewan. What more PR do you need than that?
Start Today. Include more soy foods in your diet by:
Adding calcium-enriched soy milk to your coffee or tea.
Mixing tofu into stir-fry.
Tossing soybeans into salad.
Using tempeh or flavored tofu slices as a sandwich filling.
However, if you have a family or personal history of cancer, it's wise to discuss the health benefits of soy with your doctor to make sure its right for you.
2. Eat More Fish
Eskimos boast one of the lowest rates of heart disease in the world, and it's not because they're on ice! Their diet is high in fatty fish, which is loaded with heart-healthy omega-3 fatty acids. Omega-3s:
Reduce the risk of blood clotting.
Lower blood pressure.
Boost immunity.
Still not convinced? Consider this: At the Medical Research Council in Cardiff, Wales, victims of heart attacks who ate more fish reduced their death rates by a startling 30 percent.
Start Today. Get more fish in your diet by scheduling two to three meals of fatty, cold-water fish per week. Salmon, mackerel, herring and halibut are all good choices. And it doesn't matter if it's fresh, frozen or canned. Why not:
Whip up some salmon burgers?
Grill some halibut on the barbecue?
Go out for sushi?
3. Consider Vitamin E
It may be the closest thing to a pill for longevity. Here's why:
While the results are inconclusive, there may be a link between vitamin E and heart health. For example a University of Cambridge study found a 77-percent reduction in heart attacks in groups taking between 400 and 800 milligrams of vitamin E daily. However, a more recent study found no difference in the rate of subsequent heart attacks among a large group of people who had already had a heart attack and were taking vitamin E supplements. While the jury's still out, there's no harm done by eating foods rich in the vital nutrient.
A Canadian study of 1,070 people concluded that vitamin E may help prevent colon cancer.
Vitamin E has been also been linked with improvements of cataracts, arthritis, poor immunity, Alzheimer's disease and other ailments.
Start Today. Include more vitamin E-rich foods in your diet, from:
Cold-pressed seed oils - lightly drizzle them on your salads.
Wheat germ - sprinkle some on your cereal.
Nuts - have a few for a snack.
Whole grains - opt for whole-grain bread wherever possible.
Activities That Reduce Your Lifespan
You may be subtracting years from your life if you...
1. Smoke
Want four good reasons to kick the habit?
"Smoking speeds up narrowing of the arteries, a main risk factor in coronary heart disease," says Renee Bittoun, a health researcher.
Smoking shortens your lifespan. "The number of years you reduce your life by is roughly 20 for men and 15 for women," says Bittoun.
Smokers are three times more likely to die of heart disease; five times more if they smoke 20 cigarettes a day.
Within two weeks of quitting, the lungs have already repaired around 50 percent of the tar damage.
Start Today. Breathe easy and start living longer today by:
Signing up for a quit-smoking program.
Buying some nicotine gum or patches, and gently weaning yourself off the habit.
2. Forgo Sex
"I'm too tired."
"I'd rather watch TV."
"Not tonight, honey. I have a headache."
Sound familiar? Here's something that might put you in the mood: An orgasm a day keeps the doctor away.
It's no joke. In a United Kingdom study, 900 middle-aged men recorded how frequently they ejaculated. After 10 years, the most sexually active men boasted a 50-percent-lower mortality rate.
Start Today. Turn off the television. Go on, it won't hurt. Now:
Make a date with your partner.
Send your kids to your parents.
Play mood music, light a few candles and burn some essential oils.
Give each other a foot rub ... then let your passions carry you away.
3. Being a Couch Potato
News flash! The TV could be hurting your health:
A study of more than 17,000 Harvard graduates found that exercise lowered deaths rates.
For 19 years, 16,000 sets of twins were tracked by Dr. Kukala from the University of Helsinki. Those twins who exercised regularly (half-hour walks twice a week) cut their risk of dying by a sobering 44 percent.
Start Today. Become more active by:
Going for a walk around the block.
Joining a gym.
Parking your car a block further away and walking the rest of the distance.
Taking up tennis, squash or a team sport, and socializing while you invest in your longevity.
~~
Lose Weight to Live Longer
If you needed one more fail-proof reason to lose weight, how about this: Losing weight could actually increase your life span. You already know that being overweight can sap your energy, limit your daily activities and increase your risk of heart disease, diabetes and other chronic diseases. Now comes news that obesity may take years off your life. According to a recent study by researchers at Johns Hopkins University School of Medicine, obesity appears to shorten life expectancy, especially among younger adults.
The Latest Health News
The Johns Hopkins study shows that white women aged 20 to 30 with a Body Mass Index (BMI) greater than 45 were estimated to have a life span 8 years shorter than women with a BMI of 23-25. In addition, other studies have shown compelling facts about the negative health effects of obesity:
Obesity increases the risk of illness and death associated with coronary heart disease.
Obesity contributes to, and complicates, Type 2 diabetes.
Postmenopausal women who are obese have a higher risk of developing breast cancer.
More than three-quarters of all cases of high blood pressure are reportedly directly attributable to obesity.
The studies provide further evidence that obesity is an increasingly urgent health issue in America. According to an editorial by JoAnn E. Manson, MD, DrPH, and Shari S. Bassuk, ScD, in the Journal of American Medical Association: "Obesity is associated with greater morbidity and poorer health-related quality of life than smoking, problem drinking, or poverty."
What Can You Do?
There are some positive steps you can take to decrease obesity-related health risks.
Use our online assessment to determine your BMI. (A BMI of 30 or more is considered obese; 25 to 29.9 is considered overweight.)
If you are overweight or obese, know that losing just 10 percent of your body weight can improve your health.
If you need to lose weight, do so at a safe rate 1/2 to 2 pounds per week.
Be physically active: at least 30 minutes (adults) or 60 minutes (children) on most days of the week.
Limit TV time to less than two hours a day.
Eat sensible portion sizes.
~~
Good Health At Any Age
Want to live a longer, healthier life? Start with the number on the scale. According to the Surgeon General, extra pounds mean increased risk for heart disease (the biggest killer of both men and women), certain types of cancer, type-2 diabetes, stroke and more.
Luckily, good dietary and exercise decisions make a big difference, and it's never too late to lose weight. Sure, says David L. Katz, MD, associate professor at the Yale University School of Medicine and author of The Way to Eat: A 6-Step Path to Lifelong Weight Control (Sourcebooks, 2002), "the longer healthful eating and physical activity are maintained over a lifetime, the greater the benefits." But that doesn't mean you're a lost cause if you're already nearing middle age. Start working toward good health now.
Add Years to Your Life
Most chronic diseases can be stomped out with similar steps. In addition to maintaining a healthy weight, you should:
Eat a variety of foods, with an emphasis on fruits and vegetables.
Choose whole grains, and avoid processed grains and sugars.
Limit red meats, especially high-fat sources.
Physical activity is an important prevention step, too: Try to get in 30 or more minutes of moderate exercise most days if you're trying to maintain a healthy weight, more if you're trying to lose.
Women should be caring for the special demands of their bodies during pregnancy, by being physically active (in the U.S., pregnancy is associated with an average of five to six pounds of sustained weight gain) and by being sure their diet includes enough folate, which is crucial to pregnancy outcomes. You can get folate with a multivitamin, but a generous intake of brightly colored fruits and veggies helps, too.
In addition, be sure you're covering these bases with your doctor:
In Your 30s
Women: Be sure you're getting enough calcium (800 to 1000 mg per day), whether from supplements or from nonfat dairy. Bone density peaks in the mid-30s, so now is the time to build strong bones.
Watch out, men: Marriage and kids mean a substantial change in lifestyle, and regular physical activity declines. "Make physical activity a commitment," suggests Katz. "It won't take care of itself anymore. Remaining active now is the key to weight control, and to long-term health."
In Your 40s
Women: starting in your 40s, you should be getting annual mammograms and clinical breast exams, and you should be doing a self breast exam every month. Good health is a great start, but early detection is crucial, and only takes a few minutes.
Men: Especially if your lifestyle has not been healthy up to this point, heart disease and diabetes are a real threat. Follow the smart eating and exercise steps above to control your cardiac risk factors and defend against diabetes. Things to avoid: Saturated and trans fats stop eating them to minimize your heart disease risk. Salt limit it to lower your blood pressure. And refined starches and simple sugars avoid them to avoid high insulin demand.
In Your 50s
Cancers affected by overweight include (but aren't limited to) cancers of the colon and rectum. Men and women: Talk to your doctor about an appropriate test schedule for colon cancer. (Shocking news: More women than men died from colon cancer last year.) Men, start getting your prostate checked at age 50.
Menopause typically occurs around age 50, women, and it is generally associated with changes in metabolism that make weight gain even easier than it was before. It is also associated with an increase of chronic disease and osteoporosis. "That's why a heart-healthy, bone-healthy, weight-controlling lifestyle is especially important right now," says Katz.
Women, up your calcium intake to 1000 to 1200 mg per day, whether through your diet or in a supplement.
Start taking smaller portions, men. It's the key to avoiding an increase in body fat, since you have to accommodate a decline in muscle mass.
Men and women: If you haven't been taking a multivitamin, start now. If you're making changes to your eating habits, your body might not be getting the optimal dose of micronutrients every day without a supplement.
You only live once. So why waste your time with unhealthy habits? Don't make excuses for poor eating decisions ("Life is short better eat this while I can ").
There are many benefits to living like a healthy person: looking better, feeling better, improving your quality of life. Do you know what steps you can take toward a healthier future?
Healthy Steps
You've probably heard your Leader or other Meetings Members talking about ways to be healthier, especially in the past week: Wednesday's second annual Great American Weight In, a health initiative of Weight Watchers and the American Cancer Society, was all about making America aware of the connection between weight and the risk for heart disease, hypertension, type-2 diabetes, osteoarthritis, stroke and cancer.
The Good Health Habits recommended in the booklet you received during your first Meeting (Week 1: Getting Started) are a great place to look for ideas that will move you toward your weight goal and a healthier life. Which steps are you willing to take this week?
Practice portion control.
Make sure to get in at least five servings of fruits and vegetables per day.
Get in at least two servings of milk or milk products, too (three if you're a teen or over 50).
Chose whole grains whenever possible.
Fit in one or two servings of protein per day, too; meat, fish, poultry, eggs, dry beans, soy products and nuts are all great sources.
Go light on fats (especially saturated fats) and added sugar. Also, try not to drink more than one alcoholic beverage per day.
Take a multiple vitamin-mineral supplement every day.
Drink at least six glasses of water per day.
At your next Meeting, ask the friends around you how they've started incorporating good health habits into their lives.
~~
3 Ways to Stay Young at Heart
Word is out. Growing older is no longer an excuse to slow down. Lauren Hutton, Goldie Hawn, Isabella Rossellini, Susan Sarandon, Catherine Deneuve and Sigourney Weaver are all living proof: Growing older does not have to mean an end to youthful looks, active days or joie de vivre. What's their secret? A youthful body and mind, and we've got the secret to getting it:
Change your attitude.
One recent study at Harvard Medical School of men over 75 years of age found that when they engaged in more youthful activities - like listening to music of their youth - their tested vital signs indicated that they were at least seven years younger. Some were even up by ten years! Try these things to look and feel more vigorous, too:
Reading the newspaper, seeing new movies and listening to the radio to stay plugged into what's happening in popular culture and the world.
Fostering an "I can do anything, despite my age" life philosophy. This means never using age as an excuse to sleep walk through your life.
Welcoming signs of aging with positive self talk, e.g., "my laugh lines are reminders of all the great times I've had" or "my graying hair indicates I'm wiser than I was in my youth."
Work out your brain.
Research from the neurophysiology department at the German Institute for Neurobiology in Magdeberg, Germany, showed that animals kept in a stimulating environment develop lengthening of the connecting nerve fibers in their brain. You could also stimulate these new memory lanes by:
Reading a good book.
Trying your hand at some brain teasers or puzzles.
Learning some new skills, such as how to surf the net or do hatha yoga. Take a class! Start a club?
Make yourself gorgeous.
To keep your appearance flattering and current, remember these easy tips:
Banish clothes with outdated features, such as shoulder pads or stone-washed denim.
Buy a few colorful scarves in this season's colors.
Invest in a hair makeover - go for a layered cut rather than your usual perm. Cover gray locks with a rinse.
Keep make-up subtle. Colored mascara, heavy eyeliner and obviously rouged cheeks are a no-no. And go lightly on translucent powder which can accentuate facial lines.
~~
Boost Your Longevity
To Live Longer
You can add years to your life if you...
1. Stock up on Soy
It's full of fiber.
It's high in protein.
It's low in saturated fat.
Best of all, soy might prevent cancer, the second-leading cause of death among Americans. What appears to be soy's secret ingredient? Natural hormone-like substances called isoflavones. "In lab tests, one isoflavone called genistein has been shown to inhibit the growth of cancer cells from tumors of the breast, colon, lung, prostate, skin and blood," says cancer specialist Dr. Jane McKewan. What more PR do you need than that?
Start Today. Include more soy foods in your diet by:
Adding calcium-enriched soy milk to your coffee or tea.
Mixing tofu into stir-fry.
Tossing soybeans into salad.
Using tempeh or flavored tofu slices as a sandwich filling.
However, if you have a family or personal history of cancer, it's wise to discuss the health benefits of soy with your doctor to make sure its right for you.
2. Eat More Fish
Eskimos boast one of the lowest rates of heart disease in the world, and it's not because they're on ice! Their diet is high in fatty fish, which is loaded with heart-healthy omega-3 fatty acids. Omega-3s:
Reduce the risk of blood clotting.
Lower blood pressure.
Boost immunity.
Still not convinced? Consider this: At the Medical Research Council in Cardiff, Wales, victims of heart attacks who ate more fish reduced their death rates by a startling 30 percent.
Start Today. Get more fish in your diet by scheduling two to three meals of fatty, cold-water fish per week. Salmon, mackerel, herring and halibut are all good choices. And it doesn't matter if it's fresh, frozen or canned. Why not:
Whip up some salmon burgers?
Grill some halibut on the barbecue?
Go out for sushi?
3. Consider Vitamin E
It may be the closest thing to a pill for longevity. Here's why:
While the results are inconclusive, there may be a link between vitamin E and heart health. For example a University of Cambridge study found a 77-percent reduction in heart attacks in groups taking between 400 and 800 milligrams of vitamin E daily. However, a more recent study found no difference in the rate of subsequent heart attacks among a large group of people who had already had a heart attack and were taking vitamin E supplements. While the jury's still out, there's no harm done by eating foods rich in the vital nutrient.
A Canadian study of 1,070 people concluded that vitamin E may help prevent colon cancer.
Vitamin E has been also been linked with improvements of cataracts, arthritis, poor immunity, Alzheimer's disease and other ailments.
Start Today. Include more vitamin E-rich foods in your diet, from:
Cold-pressed seed oils - lightly drizzle them on your salads.
Wheat germ - sprinkle some on your cereal.
Nuts - have a few for a snack.
Whole grains - opt for whole-grain bread wherever possible.
Activities That Reduce Your Lifespan
You may be subtracting years from your life if you...
1. Smoke
Want four good reasons to kick the habit?
"Smoking speeds up narrowing of the arteries, a main risk factor in coronary heart disease," says Renee Bittoun, a health researcher.
Smoking shortens your lifespan. "The number of years you reduce your life by is roughly 20 for men and 15 for women," says Bittoun.
Smokers are three times more likely to die of heart disease; five times more if they smoke 20 cigarettes a day.
Within two weeks of quitting, the lungs have already repaired around 50 percent of the tar damage.
Start Today. Breathe easy and start living longer today by:
Signing up for a quit-smoking program.
Buying some nicotine gum or patches, and gently weaning yourself off the habit.
2. Forgo Sex
"I'm too tired."
"I'd rather watch TV."
"Not tonight, honey. I have a headache."
Sound familiar? Here's something that might put you in the mood: An orgasm a day keeps the doctor away.
It's no joke. In a United Kingdom study, 900 middle-aged men recorded how frequently they ejaculated. After 10 years, the most sexually active men boasted a 50-percent-lower mortality rate.
Start Today. Turn off the television. Go on, it won't hurt. Now:
Make a date with your partner.
Send your kids to your parents.
Play mood music, light a few candles and burn some essential oils.
Give each other a foot rub ... then let your passions carry you away.
3. Being a Couch Potato
News flash! The TV could be hurting your health:
A study of more than 17,000 Harvard graduates found that exercise lowered deaths rates.
For 19 years, 16,000 sets of twins were tracked by Dr. Kukala from the University of Helsinki. Those twins who exercised regularly (half-hour walks twice a week) cut their risk of dying by a sobering 44 percent.
Start Today. Become more active by:
Going for a walk around the block.
Joining a gym.
Parking your car a block further away and walking the rest of the distance.
Taking up tennis, squash or a team sport, and socializing while you invest in your longevity.
~~
Lose Weight to Live Longer
If you needed one more fail-proof reason to lose weight, how about this: Losing weight could actually increase your life span. You already know that being overweight can sap your energy, limit your daily activities and increase your risk of heart disease, diabetes and other chronic diseases. Now comes news that obesity may take years off your life. According to a recent study by researchers at Johns Hopkins University School of Medicine, obesity appears to shorten life expectancy, especially among younger adults.
The Latest Health News
The Johns Hopkins study shows that white women aged 20 to 30 with a Body Mass Index (BMI) greater than 45 were estimated to have a life span 8 years shorter than women with a BMI of 23-25. In addition, other studies have shown compelling facts about the negative health effects of obesity:
Obesity increases the risk of illness and death associated with coronary heart disease.
Obesity contributes to, and complicates, Type 2 diabetes.
Postmenopausal women who are obese have a higher risk of developing breast cancer.
More than three-quarters of all cases of high blood pressure are reportedly directly attributable to obesity.
The studies provide further evidence that obesity is an increasingly urgent health issue in America. According to an editorial by JoAnn E. Manson, MD, DrPH, and Shari S. Bassuk, ScD, in the Journal of American Medical Association: "Obesity is associated with greater morbidity and poorer health-related quality of life than smoking, problem drinking, or poverty."
What Can You Do?
There are some positive steps you can take to decrease obesity-related health risks.
Use our online assessment to determine your BMI. (A BMI of 30 or more is considered obese; 25 to 29.9 is considered overweight.)
If you are overweight or obese, know that losing just 10 percent of your body weight can improve your health.
If you need to lose weight, do so at a safe rate 1/2 to 2 pounds per week.
Be physically active: at least 30 minutes (adults) or 60 minutes (children) on most days of the week.
Limit TV time to less than two hours a day.
Eat sensible portion sizes.
~~
Good Health At Any Age
Want to live a longer, healthier life? Start with the number on the scale. According to the Surgeon General, extra pounds mean increased risk for heart disease (the biggest killer of both men and women), certain types of cancer, type-2 diabetes, stroke and more.
Luckily, good dietary and exercise decisions make a big difference, and it's never too late to lose weight. Sure, says David L. Katz, MD, associate professor at the Yale University School of Medicine and author of The Way to Eat: A 6-Step Path to Lifelong Weight Control (Sourcebooks, 2002), "the longer healthful eating and physical activity are maintained over a lifetime, the greater the benefits." But that doesn't mean you're a lost cause if you're already nearing middle age. Start working toward good health now.
Add Years to Your Life
Most chronic diseases can be stomped out with similar steps. In addition to maintaining a healthy weight, you should:
Eat a variety of foods, with an emphasis on fruits and vegetables.
Choose whole grains, and avoid processed grains and sugars.
Limit red meats, especially high-fat sources.
Physical activity is an important prevention step, too: Try to get in 30 or more minutes of moderate exercise most days if you're trying to maintain a healthy weight, more if you're trying to lose.
Women should be caring for the special demands of their bodies during pregnancy, by being physically active (in the U.S., pregnancy is associated with an average of five to six pounds of sustained weight gain) and by being sure their diet includes enough folate, which is crucial to pregnancy outcomes. You can get folate with a multivitamin, but a generous intake of brightly colored fruits and veggies helps, too.
In addition, be sure you're covering these bases with your doctor:
In Your 30s
Women: Be sure you're getting enough calcium (800 to 1000 mg per day), whether from supplements or from nonfat dairy. Bone density peaks in the mid-30s, so now is the time to build strong bones.
Watch out, men: Marriage and kids mean a substantial change in lifestyle, and regular physical activity declines. "Make physical activity a commitment," suggests Katz. "It won't take care of itself anymore. Remaining active now is the key to weight control, and to long-term health."
In Your 40s
Women: starting in your 40s, you should be getting annual mammograms and clinical breast exams, and you should be doing a self breast exam every month. Good health is a great start, but early detection is crucial, and only takes a few minutes.
Men: Especially if your lifestyle has not been healthy up to this point, heart disease and diabetes are a real threat. Follow the smart eating and exercise steps above to control your cardiac risk factors and defend against diabetes. Things to avoid: Saturated and trans fats stop eating them to minimize your heart disease risk. Salt limit it to lower your blood pressure. And refined starches and simple sugars avoid them to avoid high insulin demand.
In Your 50s
Cancers affected by overweight include (but aren't limited to) cancers of the colon and rectum. Men and women: Talk to your doctor about an appropriate test schedule for colon cancer. (Shocking news: More women than men died from colon cancer last year.) Men, start getting your prostate checked at age 50.
Menopause typically occurs around age 50, women, and it is generally associated with changes in metabolism that make weight gain even easier than it was before. It is also associated with an increase of chronic disease and osteoporosis. "That's why a heart-healthy, bone-healthy, weight-controlling lifestyle is especially important right now," says Katz.
Women, up your calcium intake to 1000 to 1200 mg per day, whether through your diet or in a supplement.
Start taking smaller portions, men. It's the key to avoiding an increase in body fat, since you have to accommodate a decline in muscle mass.
Men and women: If you haven't been taking a multivitamin, start now. If you're making changes to your eating habits, your body might not be getting the optimal dose of micronutrients every day without a supplement.