In the mid-20th century medical studies were only performed on men because it was believed that men and women’s bodies were essentially the same. They could not have been more mistaken. Women have unique health needs and concerns due to their completely different physical makeup. This includes everything from their bone structure to hormones. Here’s a few helpful reminders to help you take care of your health and stay on top of your game!
Get Your Vitamin D3
One of the top concerns for female health is brittle and porous bones. Women are at a greater risk than men of developing thinning bones as they get older due to a drop in estrogen levels.* On top of that, women naturally have thinner bones than men to begin with. Getting enough vitamin D3 can assist your body in absorbing the calcium needed to fortify your bones.* Vitamin D3 is also crucial for supporting a balanced mood.* You can get some vitamin D from sunshine but that also exposes you to potentially harmful UV rays. Vitamin D is found in high amounts in mushrooms and fatty fish like tuna and salmon. You can also choose to take a supplement like Nature's Lab Vitamin D3 where you can get 125 mcg (5,000 IU) of vitamin D3 in one capsule. You can also get 200 IU of vitamin D3 and a host of other essential vitamins in Nature's Lab Hair, Skin, & Nails formula. Check out this blog to learn more about the importance of Vitamin D and how you can supplement you wellness routine with this important vitamin.
Improve Your Balance - Literally
There’s another reason why you’ll want to take care of your bones. As bones thin they become more fragile and unstable. A fall that wouldn’t have done any damage in your younger years can potentially become a serious fracture. The research bears this out as well. Studies show that females are more likely to suffer falls and become injured than their male counterparts.* Accidents happen, but there are things you can do to try to lessen the chance of a serious fall.
Exercises that challenge your balancing skills like yoga and pilates can be of great benefit. Any type of exercise that focuses on balance and strengthening your core (bosu boards, exercise balls) would fit the bill.
Weight's Aren't Just for Guys
If there is one activity that should be high on your priority list as a woman it’s strength training. Lifting weights or doing body weight bearing exercises is essential to fighting several biomarkers of aging. After the age of 30, muscle loss increases drastically each decade but weight training can help prevent or slow the loss of muscle. Weight and strength training increases bone density, making them stronger and more likely to resist injury. Most women prioritize cardio and consider weight lifting an afterthought. Some believe that weight lifting will make them bulk up. Unless you are training for several hours a day, weight training won’t make you look like a Gold’s Gym muscleman. You could be missing out on this form of exercise’s ability to fire up your metabolism. Weight lifting burns calories not only during the actual activity, but also after your workout is finished. This increased calorie burn lasts for up to 3 days after your strength training session, so don’t shy away from the weights and release your inner bodybuilder. Read our blog about fitness supplements for great suggestions on the right vitamins to boost your workouts.*
Don’t forget those all-important wellness screenings! Bone density screenings, mammograms and cholesterol checks are a great starting point. Blood glucose and body mass index tests will also provide a good snapshot of your current health and where there’s room for improvement.
Get Enough Sleep
Create an environment conducive to sleep with dark curtains and limit the use of electronic devices near bedtime as this can interfere with sleep. Fluctuating hormones in women can affect how long it takes to fall asleep and stay asleep at night. Limit the use of electronic devices in bed and turn off the TV as this can interfere with quality of sleep. Supplements containing melatonin, like Nature's Lab Sleep Support, may help you doze off faster and improve your quality of sleep. Read here for more tips for restful sleep.
Don't Ignore Urinary Health
Infections in the urinary tract are more common in women than men because women have a much shorter urethra, making it easy for bacteria to reach the bladder. Cranberry juice has long been used to promote urinary health and cranberry capsules are an even more convenient way to get these benefits.* Research suggests cranberry’s flavonoids may discourage harmful bacteria from colonizing in the body. Nature's Lab Cranberry contains cranberry concentrate and organic cranberry powder. The best part is you get 5,400mg of cranberry without a sprinkle of sugar. Read our blog for more tips on how to support urinary health.*
Nix Smoking and Reduce Alcohol
The potential dangers of smoking are even more pronounced for females. Not only does smoking contribute to thinning bones, it can negatively affect reproductive health and increase the risk for countless other serious health problems. Women metabolize alcohol in a different manner than men do. While their bodies can get rid of alcohol more quickly, the same amount of alcohol will have a stronger effect on women than men. A little alcohol is fine, but experts suggest no more than 3 drinks in one sitting.
Nordström, A., Johansson, J., Nordström, P. (2016, March 19). Greater Fall Risk in elderly women than in men is associated with increased gait variability during multitasking. Journal of the American Medical Directors Association. Retrieved February 17, 2022, from https://pubmed.ncbi.nlm.nih.gov/27006336/
Guay, D. R. P. (n.d.). Cranberry and urinary tract infections. Drugs. Retrieved February 17, 2022, from https://pubmed.ncbi.nlm.nih.gov/19441868/
Volpi, E., Nazemi, R., Fujita, S. (2004, July). Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care. Retrieved February 18, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/
Bohon, T. M., & Goolsby, M. A. (2013, October 20). The role of vitamin D supplements in women's health. Clinical medicine insights. Women's health. Retrieved February 18, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941188/
Osteoporosis. Osteoporosis | Office on Women's Health. (n.d.). Retrieved February 18, 2022, from https://www.womenshealth.gov/a-z-topics/osteoporosis