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Crutchfield also preaches truthfulness in fitness. “As women age, they need to remember that they are not 21 anymore, x93 he says. “But they are smarter and most likely more patient. Verity is the best thing mentally and physically—continue to challenge yourself. x93 Another tip: Plan ahead. “Think ahead to what you will do tomorrow and always have a good plan B, x93 he advises. “Have your workout clothes ready or put them in your car. No excuse! x93
Finally, he urges all women to get a full physical every few years. “See if there is something you might be missing to go along with your healthier eating habits and exercise, x93 Crutchfield says.
For Your Body
“First, it is never to late to start a fitness plan, x93 says personal trainer Bill Crutchfield, who recently coached Miranda Lambert to her newly svelte shape. Crutchfield, who likes to hold his Crutch Camp boot camps outdoors, urges clients to mix up their regimen with everything from personal training to Pilates to stand-up paddleboarding to running the trails of Nashville. “You’ll feel your body responding more quickly, and you are more likely to stay in routine longer, x93 he explains. Plus, when exercise feels fresh, it can become a true outlet for stress rather than feeling like a chore.Crutchfield also preaches truthfulness in fitness. “As women age, they need to remember that they are not 21 anymore, x93 he says. “But they are smarter and most likely more patient. Verity is the best thing mentally and physically—continue to challenge yourself. x93 Another tip: Plan ahead. “Think ahead to what you will do tomorrow and always have a good plan B, x93 he advises. “Have your workout clothes ready or put them in your car. No excuse! x93
Finally, he urges all women to get a full physical every few years. “See if there is something you might be missing to go along with your healthier eating habits and exercise, x93 Crutchfield says.
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“The encouraging news is that overall mortality from breast cancer has decreased, particularly in women younger than 50, x93 says Ingrid Meszoely, MD, clinical director of the Vanderbilt Breast Center.
While age, obesity, alcohol intake, and hereditary factors definitely play a role in breast cancer incidence, Meszoely warns that exposure to the female hormone estrogen—the kind naturally produced by the body as well as supplemental hormones taken after menopause—especially contribute. She also reminds women to dig deep into their family history and recommends that anyone with multiple family members who have had breast and/or ovarian cancers, particularly at a young age, should consider genetic counseling and testing. Still, the number one way to protect yourself? Schedule regular mammograms and don’t put them off, says Meszoely. Doctor’s orders.
For Cancer Prevention
It’s nearly impossible not to be touched by breast cancer: More than 230,000 new cases are diagnosed every year, and no other disease has experienced such a surge in awareness, education, and fundraising. And it’s paying off.“The encouraging news is that overall mortality from breast cancer has decreased, particularly in women younger than 50, x93 says Ingrid Meszoely, MD, clinical director of the Vanderbilt Breast Center.
While age, obesity, alcohol intake, and hereditary factors definitely play a role in breast cancer incidence, Meszoely warns that exposure to the female hormone estrogen—the kind naturally produced by the body as well as supplemental hormones taken after menopause—especially contribute. She also reminds women to dig deep into their family history and recommends that anyone with multiple family members who have had breast and/or ovarian cancers, particularly at a young age, should consider genetic counseling and testing. Still, the number one way to protect yourself? Schedule regular mammograms and don’t put them off, says Meszoely. Doctor’s orders.
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At the gym or studio, weight-bearing exercises are best for stimulating bone health. “In general, women who exercise have fewer falls, and fewer falls can translate into fewer fractures, x93 Tanner says. Just as important, he adds, is getting a bone density test if you’re of Medicare age. Don’t miss an opportunity to prevent unnecessary fractures and take your well-being into your own hands.
For Your Bones
Osteoporosis is a “silent condition, x93 meaning you don’t know you have it until you break a bone, which proves especially dangerous for women over 50. The good news: Poor bone nutrition is preventable, no matter your diet preference. You don’t have to drink milk or even eat dairy for strong bones, says S. Bobo Tanner, M.D., director of the Osteoporosis Clinic at Vanderbilt Medical Center. Get calcium and vitamin D, as well as B vitamins and magnesium, from fish, green vegetables, fruits, and non-dairy calcium fortified foods and beverages. And learn to read labels in order to get the recommended amounts, adds Tanner—you’ll want 1,000 mg of calcium for women ages 19 to 50 and 1,200 mg for those over 50.At the gym or studio, weight-bearing exercises are best for stimulating bone health. “In general, women who exercise have fewer falls, and fewer falls can translate into fewer fractures, x93 Tanner says. Just as important, he adds, is getting a bone density test if you’re of Medicare age. Don’t miss an opportunity to prevent unnecessary fractures and take your well-being into your own hands.
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Curcio also champions the collagen-boosting properties of orange, red, and yellow fruits and vegetables, as well as produce, seeds, soy, nuts, and other sources of vitamin E, the primary antioxidant occurring naturally in the skin.
When it comes to damage control, Curcio recommends low-downtime lasers that can get rid of redness, broken blood vessels, veins, brown spots, scars, and wrinkles without holding a busy woman back.
For Your Skin
Despite impressive strides in skin protection, awareness, and prevention, there are actually more new cases of skin cancer in the U.S. each year than incidences of breast, prostate, lung, and colon cancers combined. “And people are still using tanning beds! x93 says an exasperated Natalie Curcio, M.D., of Curcio Dermatology. Curcio, who is fellowship-trained in Mohs surgery, a highly specialized and precise skin cancer treatment, says she’s consistently surprised at the lack of precaution women take with their skin, despite the high risks. “Everyone should wear daily, broad-spectrum sunscreen with SPF 30 or higher on all exposed skin, x93 she stresses. “This applies to all races, genders, and ages, regardless of your profession. x93Curcio also champions the collagen-boosting properties of orange, red, and yellow fruits and vegetables, as well as produce, seeds, soy, nuts, and other sources of vitamin E, the primary antioxidant occurring naturally in the skin.
When it comes to damage control, Curcio recommends low-downtime lasers that can get rid of redness, broken blood vessels, veins, brown spots, scars, and wrinkles without holding a busy woman back.
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If you’re pre-menopause, consider long-term but totally reversible birth control methods such as an IUD or subdermal implant—the biggest trends in family planning right now, according to Keown. Post-menopause? Hormone therapy is one option, she says. “Vaginal tissue becomes more thinned and may feel dry, x93 she explains. “Vaginal estrogen in the form of a cream, tablet, or ring can be inserted to drastically reduce dryness. x93 Keown cautions that while estrogen alone does not appear to raise the risk for breast cancer, combining it with progesterone hormone therapy does. For breast cancer survivors, or ladies simply looking for an alternative to estrogen, there are also non-hormonal products, such as vaginal moisturizers or oral medications, that can help keep your sex life alive and well.
For Your Sexual Health
When you feel great, you radiate sex appeal—but how can you take charge of your sexual and reproductive health the same way you do your fitness program or skin care routine? For one, women ages 30 to 65 should get tested every five years for high-risk human papilloma virus (HPV), which can cause cervical cancer, says Tammy Keown, a nurse practitioner at the Vanderbilt Center for Women’s Health.If you’re pre-menopause, consider long-term but totally reversible birth control methods such as an IUD or subdermal implant—the biggest trends in family planning right now, according to Keown. Post-menopause? Hormone therapy is one option, she says. “Vaginal tissue becomes more thinned and may feel dry, x93 she explains. “Vaginal estrogen in the form of a cream, tablet, or ring can be inserted to drastically reduce dryness. x93 Keown cautions that while estrogen alone does not appear to raise the risk for breast cancer, combining it with progesterone hormone therapy does. For breast cancer survivors, or ladies simply looking for an alternative to estrogen, there are also non-hormonal products, such as vaginal moisturizers or oral medications, that can help keep your sex life alive and well.
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Thirty minutes of daily meditation has also been shown to bolster the part of the brain responsible for learning and memory, as has reading. And of course, no brain-training plan would be complete with a physical component: “Studies show that regular exercise, 20 to 30 minutes four times per week, can have the same benefits to brain chemistry and stress relief as pharmaceutical medications, x93 Sharpe says.
For Your Mind
From brain-boosting foods to training your memory, is there actual science behind keeping your mind razor-sharp? Indeed, according to psychiatrist Joseph M. Sharpe of Nashville Wellness Center—think making changes that decrease harmful free radicals or increase blood flow to certain areas of the brain. To naturally support memory and focus, and prevent or delay dementia or cognitive decline, Sharpe suggests beefing up your diet with whole grains, blueberries, tomatoes, pumpkin seeds, and omega-3 fatty acids found in fish. He adds that memory games and apps can in fact be very beneficial.Thirty minutes of daily meditation has also been shown to bolster the part of the brain responsible for learning and memory, as has reading. And of course, no brain-training plan would be complete with a physical component: “Studies show that regular exercise, 20 to 30 minutes four times per week, can have the same benefits to brain chemistry and stress relief as pharmaceutical medications, x93 Sharpe says.