- Does your body really replace itself every seven years?
- Does Your Body Really Refresh Itself Every 7 Years?
- How long it takes your body to regrow 19 types of cells and organs, from your skin to your skeleton
- 10 Weight-Loss Tips for Women in Their Twenties
- How to Tweak Your Nutrition for Your Age
- Nutrition in Your 20s
- Nutrition in Your 30s
- Nutrition in Your 40s
- Weight gain
- Sex drive
- Grey hairs
- Bladder weakness
- 30 Health Issues Every Woman Over 30 Should Start Looking Out For
- 1 Osteoporosis
- 2 UTIs
- 3 Kidney stones
- 4 Incontinence
- 5 Fractured bones
- 6 Reduced metabolic rate
- 7 Heart palpitations
- 8 High Blood Pressure
- 9 Loss of muscle mass
- 10 Hyperpigmentation
- 11 Hypopigmentation
- 12 Moles
- 13 Thinning hair
- 14 Infertility
- 15 Loneliness
- 16 Burnout
- 17 Tooth loss
- 18 Dry scalp
- 19 Vision loss
- 20 Depression
- 21 Tendinitis
- 22 Asthma
- 23 Back pain
- 24 STIs
- 25 Heart disease
- 26 Arthritis
- 27 Anxiety
- 28 Diabetes
- 30 Cervical cancer
- General look and appearance
- What does a typical 40 year old woman wear?
- What is the average weight and height?
- What are the body changes for a woman with 40 years of age?
- What are the behavioural changes in 40 year old women?
- Can a 40 year old woman look like 20?
- Aging Body Curves
Does your body really replace itself every seven years?
Know yourself; love yourself; be true to yourself. These old adages have been batted around throughout the years by a whole cross section of artists, entertainers and philosophical types, from John Paul Sartre (“We only become what we are by the radical and deep-seated refusal of that which others have made of us”) to Bob Dylan (“If you try to be anyone but yourself, you will fail”) to Katharine Hepburn (“If you always do what interests you at least one person is pleased”).
But how do you get to know yourself when you are constantly changing? Whether it’s shedding skin, renewing the lungs or growing new hairs, the human body is in constant flux.
According to researchers, the body replaces itself with a largely new set of cells every seven years to 10 years, and some of our most important parts are revamped even more rapidly .
Some of you may be thinking, “Well, that explains why my spouse/sibling/parent/co-worker acts like a little kid.” Others might be expecting those new cells to be the key to a longer life. Unfortunately, it’s a little more complicated than that.
Does Your Body Really Refresh Itself Every 7 Years?
NPR’s Skunk Bear YouTube
The latest episode of the podcast Invisibilia explores the idea that personality — something a lot of us think of as immutable — can change over time.
That got Invisibilia co-host Lulu Miller wondering if anything about us stays the same. Do all the cells in our body turn over every seven years as is sometimes claimed, with new cells replacing old ones? Or is there something that we hang on to for life?
The Personality Myth
We like to think of our own personalities, and those of our family and friends, as predictable, constant over time. But what if they aren’t? What if nothing stays constant over a lifetime? Explore that enigma in the latest episode of the NPR podcast Invisibilia.
NPR’s Skunk Bear crew decided to answer that question with a video.
It turns out that each body part has its own very distinct lifespan. The lining of the stomach, constantly under assault by digestive acid, is renewed every few days. But bones are refreshed once a decade. And there are a few parts of you that stay with you from birth to death.
Listen to the latest episode of Invisibilia and all the others here, and see what else Skunk Bear has been up to here. Would you like Skunk Bear to answer your science question in a future video? Post your question in Skunk Bear’s YouTube comments and it might get picked!
Skunk Bear/NPR Skunk Bear/NPR
How long it takes your body to regrow 19 types of cells and organs, from your skin to your skeleton
- The human body is in a constant state of regeneration, from the cells in our skeleton to the nails on our toes.
- But some cells are replaced more quickly than others, and some body parts never get replaced.
- The graphic below illustrates how cellular regeneration and regrowth happens in your body.
Human bodies change and regenerate throughout our lives.
That process is easy to see if you watch babies’ limbs grow and their bodies get bigger. It’s also obvious when our toenails grow or healthy skin emerges after a burn peels away.
But less obvious systems of regrowth and rebirth in the body continue through adulthood. Dead skin cells constantly rise to the surface of our body, get sloughed off, then are replaced by new stem cells.
Some areas of the body take a long time to refresh themselves — for example, our fat-storage cells shift roughly once per decade, while we get fresh liver cells about once every 300 days.
Of course, your body doesn’t simply throw away an entire liver’s worth of cells on day 300 and create a brand new set on 301. Instead, it’s more of an organic cycle, since liver cells continue to divide and regenerate long after they’re mature.
Not every body part regenerates or changes, though. While the body’s hairs are in a near constant state of growth, parts of the human brain and head pretty much finish developing at birth (like the lens of the eye that’s helping you read this).
Eventually, the tips of our DNA begin to fray as years of wear and tear take their toll on the body — part of the natural aging process.
Here are just a few of the myriad ways that your body regenerates, regrows, and starts anew all the time.
Samantha Lee/Business Insider
Not all members of the animal kingdom have the same processes of regeneration, of course. Some get wild with their techniques: freaked out geckos can drop their tails and grow new ones, spiders will grow replacement legs after one falls off or breaks, and deer shed their antlers and grow a new rack each year.
Meghan Bartels and Florence Fu contributed to an earlier version of this story.
10 Weight-Loss Tips for Women in Their Twenties
If you’re like most women, your twenties are a time of transition. It’s the decade when you leave home, launch your career, and maybe even start a family. With so many changes, it’s no wonder that the number on the scale may be creeping higher.
In college, you may have had to deal with the stress of leaving home while also confronting the sudden availability of fast food. “That’s why we have terms like the freshman 15,” says Jonny Bowden, PhD, a nutritionist based in Los Angeles.
Later, sitting all day at a 9-to-5 job may have stymied your weight loss efforts even more. Add pregnancy and parenthood into the mix, and winning your battle with weight loss might look more elusive than ever.
The good news is that your twenties are a great time to part ways with unhealthy practices and create healthier habits that will help you gain control of the number on the scale. Try these 10 strategies for weight loss in your twenties:
1. Ditch fad diets and restrictive eating regimens. If you experimented with extreme calorie cutting and restrictive fad diets in your teenage years, it’s time to leave those unhealthy habits behind. “People turn to fad diets not only out of desperation but because they’re simply uninformed,” says Elise Chassen Sopov, RDN, an Oradell, New Jersey-based registered dietitian nutritionist and exercise physiologist who specializes in weight management. Now that you’re an adult, it’s time to choose a healthy way of eating that you can maintain for the rest of your life. Make fruits and vegetables the stars of your meals, and lean protein and whole-wheat carbs the supporting players.
2. Know your way around a cafeteria. Whether you’re eating in a dining hall or an office cafeteria, it’s important to know how to spot healthy options. Instead of reaching for fried foods, choose baked, grilled, roasted, or broiled meat and fish, along with steamed vegetables. Avoid foods covered in butter, cheese, or cream sauce, and go for fruit when you want something sweet, suggests the Academy of Nutrition and Dietetics.
3. Up your nutrition game in the kitchen. Take a healthy-cooking class or look for free seminars about healthy eating run by health professionals, suggests Sopov. “Everyone could benefit from talking to a registered dietitian who will take the time to pinpoint what behaviors and changes in diet will work best for your lifestyle,” she says. Check out the offerings at your local grocery store — many now have nutritionists on staff to help you reach your healthy eating goals.
4. Focus on healthy, filling fats. Not all fats are created equal, says Dr. Bowden. He tells his clients to eat more healthy fat and protein and cut down on carbs. Unsaturated fats are the healthiest and can be found in delicious foods, such as avocados, almonds, olive oil, salmon, and flaxseeds.
5. Beware of buzzwords and marketing claims. Companies that make everything from soft drinks to processed foods may not always be telling the whole truth about how healthy their foods are, says Bowden. Their use of buzzwords like “organic” and “natural” might trip you up when you’re trying to make healthy choices. In a study published in 2014 in Food Studies: An Interdisciplinary Journal, researchers asked 318 college students to state whether they thought a food was healthy or unhealthy based on packaging images. When the image contained a health-food buzzword like “organic” or “whole grain,” participants rated the food as being healthier. Don’t judge a food by its packaging: Be sure to always read the nutrition label to get the whole story.
6. Party smarter. One of the biggest challenges for women in their twenties is balancing a social life with a healthy lifestyle, Sopov says. “Whether it be dating, nights out with friends, or work happy hours, there is always alcohol involved,” she says. To keep your liquid calorie intake in check, drink a glass of water before and after a cocktail, choose a light beer or a moderate amount of alcohol, and skip drinks mixed with soft drinks, suggests the Academy of Nutrition and Dietetics.
7. Break a sweat any way you can. Whether you choose to walk, run, bike, swim, dance, or play a sport, getting your heart pumping is crucial when it comes to losing or maintaining your weight. If you’re looking to simply maintain your weight, aim for 150 minutes of moderate aerobic activity or 75 minutes of more intense exercise each week, suggests the Centers for Disease Control and Prevention. If your goal is to drop pounds, you might need to sweat it out more often.
8. Practice patience. Establishing healthy habits now can help you keep the weight off for decades to come. But it takes more than a few weeks to make a new habit stick. According to a 2009 study the European Journal of Social Psychology, it can take as long as 66 days to establish a habit, so the authors suggest giving yourself about 10 weeks before expecting a new one to take hold.
9. Don’t bite off more than you can chew. The same study also showed that new behaviors are more likely to become a habit when they’re simple. Set smaller goals, such as running a mile, before attempting bigger ones, like racing in a 5K.
10. Give yourself time to lose the baby weight. If you decide to start a family in your twenties, know that it’s normal for it to take six months to a year to get back to your pre-baby weight. Give yourself at least six weeks after giving birth to start a weight-loss plan, recommends the National Institutes of Health. If you’re breastfeeding, wait two months. And don’t be too hard on yourself. “Your body has just endured a massive transformation, and prior routines are turned upside down once kids enter the picture,” says Sopov.
How to Tweak Your Nutrition for Your Age
While you’ll likely have the same late-night cravings in your 40s as you did when you were in college, your nutritional needs will shift with each passing decade. But it’s hard to know which foods are a good fit for you without understanding how, exactly, your body is changing. (FYI: You should change your workout as you get older, too.)
Here, we compiled all of our expert-backed tips to make an age diet chart and meal plan that will help you establish a healthy lifestyle, whether you’re 25 or 45. (BTW, these anti-aging foods will make you stay healthy and look younger.)
Nutrition in Your 20s
You’re working your first real job, making new friends, dating, getting married, maybe even starting a family. Your life is a whirlwind, which means healthy eating is the first thing to go. To conquer your biggest nutritional dilemmas:
Make fast food healthy. Researchers at Brown University Medical School found that 20-somethings eat 25 percent more fast-food meals than they did in their teens. Grabbing dinner on the go means you may be missing out on crucial nutrients, says Bonnie Taub-Dix, R.D., a spokesperson for the American Dietetic Association. Slave over the stove? Nah. Choose healthy convenience foods rotisserie chicken, shrimp cocktail, steamed dumplings, salads and enjoy them with speedy additions from your kitchen€” like whole wheat pasta, instant brown rice, frozen veggies. (If you’re looking for a quick homemade meal, try meal prepping.)
Drink to your health. Margaritas, mojitos, and cosmos can add up faster than you can say cheers. Enter light beer (110 calories in a 12-ounce bottle). It’s filling, so you’re less likely to want a second, and it takes a good long time to drink. (Also consider the health benefits of giving up alcohol—or just drinking less.)
Key Nutrients You Need Now
- Protein: Protein helps keep you full and provides the building blocks so you can make and keep muscle. “Recent studies suggest that, at a minimum, we need 60 to 70 grams of protein a day,” says Leslie Bonci, M.P.H., R.D., director of sports medicine at the University of Pittsburgh Medical Center. Get your quota by eating skinless white-meat poultry, lean steak, fish, eggs, beans, tofu, and low-fat dairy. (Here’s more on how much protein you really need per day.)
- Potassium: In order for your muscles and heart to function properly, you need to consume a hefty dose of potassium. But most women in their 20s get less than half the recommended amount, according to the USDA. Munching on two cups of fruit (like an apple, a banana, and plain yogurt with fresh strawberries) and two and a half cups of veggies daily (like a garden salad and a side of broccoli) will help you get all the potassium you need.
- Omega-3 fatty acids: These polyunsaturated fatty acids may boost the level of serotonin, a feel-good chemical in your brain that research shows may be linked to depression when transmitted in low levels. Since women are twice as likely as men to be diagnosed with depression, start incorporating salmon and tuna into your diet, which are rich in omega-3s. You can also get your fill from walnuts, ground flaxseed, and canola oil.
The Age Diet Chart for Your 20s
Load up your desk drawer or office fridge with these healthy treats.
- Greek yogurt (6 ounces) with 1 tablespoon chopped walnuts
- Reduced-fat string cheese and 10 whole-grain crackers
- Granola bar and a nonfat latte
- 4 ounces nonfat cottage cheese and a mini box of raisins
- 6 dried apricots and 2 tablespoons sunflower seeds
- Energy bar and 12 almonds
- 20 mini carrots dipped in 1/4 cup hummus
- Single-serve vanilla soy milk and 1/2 cup whole-grain cereal
Your 20-Something Meal Plan
- Breakfast: 24-ounce Jamba Juice Protein Berry Pizzazz Smoothie. It’s packed with protein to keep you satisfied. (Or whip up one of these healthy smoothies at home.)
- Morning Snack: 1 packet instant oatmeal sprinkled with 1 tablespoon ground flaxseed
- Lunch: Asian grilled-chicken salad with mixed greens, edamame, mandarin oranges, tomatoes, and low-fat vinaigrette
- Afternoon Snack: Medium orange and 1 tablespoon chopped walnuts
- Dinner: 7 pieces sushi and 1 cup edamame
- Evening Treat: Gingerbread ice cream sandwich (fill 2 gingersnaps with one-half cup light vanilla ice cream)
Nutrition info for the day: 1,941 calories, 100g protein, 40g fat (5g sat), 293g carbs, 34g fiber
Image zoom Mavo/
Nutrition in Your 30s
Remember when you had time at least occasionally to indulge in a manicure? Now, not so much. You’re too swamped juggling the demands of more work and home responsibility and most likely eating on the run. Here’s what you can do to be happy and healthy:
Put your health first. “In your 30s you start to see signs of an unhealthy lifestyle, such as diabetes or hypertension,” says James O. Hill, PhD, director of the Center for Human Nutrition at the University of Colorado. Dropping 10 percent of your weight can slash your risk of these diseases.
- Folate: It’s critical for supporting a healthy pregnancy, preventing neural-tube defects and helping your body make new cells. Folate may also help reduce the risk of heart disease. Eat foods such as chickpeas, asparagus, spinach, broccoli, avocados, orange juice, and fortified whole grains to help meet your daily 400-microgram requirement.
- Phytonutrients: “These compounds contain antioxidants, which slow the aging process, ward off heart disease, and prevent changes in DNA, potentially preventing the development of cancer,” says Bonci. While phytonutrients come from plants, dark chocolate, red wine, and coffee are highest in them.
- Iron: When you don’t get enough iron, you might feel physically drained and mentally exhausted. Researchers at Penn State University found that young women who were deficient in the mineral took longer and performed worse on cognitive tasks than those who had normal levels of iron. Get your daily dose of 18 milligrams from foods such as clams, lean beef, fortified breakfast cereal, soybeans, pumpkin seeds, and skinless poultry.
The Age Diet Chart for Your 30s
5 Ingredients, 5 Minutes, 5 Lunches
You do have time for lunch! Here, healthy meals for about 400 calories.
- Mediterranean Tuna Salad: Toss 3 ounces light tuna with 1 chopped tomato, 1/2 diced cucumber, 1 cup white beans, and 2 tablespoons Italian dressing.
- Almond Butter and Pear Sandwich: Spread 2 slices whole wheat bread with 1 tablespoon almond butter. Top with 1/2 small sliced pear and 1 teaspoon honey. Enjoy with a glass of nonfat milk.
- Tex-Mex Turkey Wrap: In a medium whole wheat tortilla, fold 3 ounces sliced turkey breast, 1/4 sliced avocado, 1/4 cup low-fat shredded cheddar cheese, and 2 tablespoons salsa.
- Ham and Brie Sandwich: Spread 1 tablespoon honey mustard on 2 pieces pumpernickel bread. Top with 2 ounces ham, 1 ounce Brie, lettuce, and tomato.
- Smoked Salmon Bagel: Spread 1 tablespoon whipped cream cheese on a whole wheat bagel. Top with 2 ounces smoked salmon, sliced red onion, and 2 teaspoons capers.
Your 30-Something Healthy Meal Plan
- Breakfast: Whole wheat English muffin topped with 2 tablespoons natural peanut butter and 1/2 small sliced banana, and 1 cup calcium and vitamin D-fortified orange juice
- Morning Snack: 1/2 cup Cheerios with 1/2 cup 1-percent or nonfat milk
- Lunch: Curried shrimp salad (boil 10 shrimp and mix with 1 tablespoon mayonnaise and 1 teaspoon curry powder) in a whole wheat pita, and 1 cup watermelon chunks
- Afternoon Snack: 6-ounce container light yogurt with 1/2 cup raspberries
- Dinner: Chickpea salad (toss 1/2 cup canned, drained chickpeas with 1 tablespoon Italian dressing), 4 ounces lean flank steak, grilled or broiled, topped with 2 tablespoons teriyaki sauce, 2 cups baby spinach sautéed in 1 teaspoon olive oil, and 1 medium baked sweet potato
- Evening Treat: 1 ounce dark chocolate
Nutrition info for the day: 1,868 calories, 94g protein, 64g fat (17g sat), 243g carbs, 34g fiber
Image zoom Monkey Business Images/
Nutrition in Your 40s
“This is when women start to find some time for themselves again,” says Hill. “They’re really anxious to improve their health and fitness.” Here’s what you can do to boost your health:
Understand that your body is changing—and that’s okay. As you age, your body begins to go through estrogen withdrawal, which may change the areas your body puts on weight. “In her childbearing years, a woman puts on weight in her butt, hips, and thighs to fuel breastfeeding,” says FITNESS advisory board member Pamela Peeke, MD, author of Fit to Live. “The fat cells in those areas have estrogen receptors. As you go through estrogen withdrawal, those receptors aren’t being activated anymore.” You might start noticing weight gain in your stomach area, so if you’re looking to strengthen your core, try your hand at these workouts. (On the flip side, you could also experience estrogen dominance.)
Cut just 100 calories a day. “For every decade after 40, there’s roughly a 1-percent decrease in calorie requirements,” says Bonci. “That’s the equivalent of one extra cookie.”
- Calcium: As you approach menopause, bone-building estrogen starts to decline and calcium becomes more important. Ironically, you absorb less calcium from the food you eat because your stomach doesn’t make as much of the acid necessary for absorption. Aim for 1,000 milligrams a day from low-fat dairy, supplements, or a combination. (Related: The First Woman’s Guide to Getting Enough Calcium)
- Vitamin D: This nutrient helps your body absorb calcium, keeps your immune system strong, protects against breast and colon cancers, and even prevents hearing loss. But by the time you reach your 40s, your vitamin D levels quickly start to plummet. “There’s no way to get enough vitamin D from your diet because very few foods contain it,” says Bonci. Your best bet: a daily supplement of 600 to 1,000 international units.
- Fiber: Fiber not only makes you feel fuller longer, but it also “helps decrease cholesterol and your risk for colon cancer,” says Dr. Peeke. Try to eat a mix of soluble (from fruits, vegetables, barley, and oats), and insoluble (from whole wheat bread and bran) fiber daily.
The Age Diet Chart for Your 40s
Your 40-Something Healthy Meal Plan
- Breakfast: 1 cup high-fiber cereal (such as bran flakes) with 1 cup 1-percent milk and 1 cup blueberries, and 1 cup green tea
- Morning Snack: 1 medium apple with 1 tablespoon soy-nut butter
- Lunch: Veggie burger on a whole wheat bun with 2 slices low-fat cheddar cheese (1 ounce each), and a 6-ounce can low-sodium vegetable juice
- Afternoon Snack: 2 tablespoons hummus with 6 whole wheat crackers
- Dinner: 3 ounces broiled salmon over 1 cup barley pilaf, and 6 asparagus spears sautéed in 1 teaspoon olive oil
- Evening Treat: 6-ounce container light vanilla yogurt topped with 1 tablespoon mini chocolate chips
Nutrition info for the day: 1,656 calories, 92g protein, 48g fat (13g sat), 228g carbs, 39g fiber
AGEING is an inevitable process, but there are some bodily changes that you might not know about as you say goodbye to your 20s.
Turning 30 opens up the door to prolonged hangovers, a slump in metabolism – and yes, you’ll even get grey hairs down there.
6 Are you about bid farewell to your 20s? You’re about to undergo some changes…Credit: Getty Images
Shifting weight won’t be as easy as it was in your 20s and you might notice a loss in muscle tone as your metabolism begins to slow.
This is more noticeable in women than in men – and is often as a result of pregnancy when the body struggles to bounce back as easily.
Stress at work can also cause weight gain as a reactionary release of hormones can encourage you to store weight around your middle, nutrition and weight loss expert Jane Michell told MailOnline.
But it’s not all bad – studies have shown you gain less weight in your 30s than in previous decades.
The National Health and Nutrition Examination Survey found that the average person typically puts on 1 to 2 pounds a year from early adulthood through middle age, according to the Washington Post.
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COMFY IN YOUR OWN SKIN
Expert gives advice on how to deal with most common skin conditions from acne to vitiligo 6 Women may think their libido declines with age but experts say it’s the oppositeCredit: Getty Images
Women might think their libido declines as they get older but experts say it’s actually the opposite.
Researchers found that women aged between 27 and 45 had more sexual thoughts, fantasies and sex in general compared to those in their early 20s or going through menopause.
The study by Personality and Individual Differences suggests this is due to women going through a fertility decline and so think more about sex and engaging in intercourse.
For men, testosterone levels decrease after 30, which can in some cases lead to a declining libido.
It happens at a rate of about one per cent a year, and by age 70, the decrease can approach 50 per cent, according to Livestrong.
Changes in this hormone also have an impact on increased body fat, hair loss, mood swings and erectile dysfunction.
6 Expect to put on some extra weight as you turn 30 and your metabolism slowsCredit: Getty Images
We’re all well aware that we could see the odd grey hair here and there at some point in life – but what about in the pubic region?
Dr Jessica Shepherd, assistant professor of clinical obstetrics and gynaecology at the University of Illinois College of Medicine, said it’s just like finding a grey hair on your head.
She told the Huffington Post: “I hear this complaint in the office.
“This is one we can laugh off together and say, it’s fine.”
And for some people it’s not just the greyness that can be worrying in your 30s – but hair loss is also a problem.
6 From the age of about 32, a woman’s chances of conceiving decrease gradually but significantly and by 35 the decline speeds upCredit: Getty Images
Fertility starts to drop off from the age of 30 and the chance of conceiving each month is about 20 per cent.
From the age of about 32, a woman’s chances of conceiving decrease gradually but significantly and by 35 the decline speeds up.
After that the proportion of women who experience infertility, miscarriage or a problem with their baby increases.
It’s not just an issue for women – the quality of a man’s sperm can decrease with age and it can take longer to get pregnant.
There’s also an increased risk of not conceiving at all.
The volume of a man’s semen and sperm motility (the ability of sperm to move towards an egg) decrease continually between the ages of 20 and 80, according to YourFertility.org.au.
6 Thirty-somethings may see the odd grey hair on their heads – and down belowCredit: Getty Images
Women can expect changes in their menstrual cycles from their mid 30s as oestrogen and progesterone levels dip.
They might become shorter or longer, lighter or heavier or start earlier or later than usual.
Dr Shepherd told the HP some women can experience a perimenopause – the transitional phase before menopause, as early as their late 30s.
Some menstruation changes are natural but she advises seeing a doctor if you are concerned as it could signal something more serious.
6 Bladder weakness could become an issue especially for women who have given birth vaginallyCredit: Getty Images
Trouble with a little light bladder leakage could become a problem as you reach your 30s – especially for women who have had children.
Dr Shepherd explains that this is because vaginal labour can sometimes damage the muscles and nerves that control urination.
Urinary incontinence affects around 25 per cent to 45 per cent of women, so don’t be embarrassed to see a doctor.
They might prescribe medication or demonstrate how to do pelvic floor muscles to tighten up and improve control.
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30 Health Issues Every Woman Over 30 Should Start Looking Out For
While 30 is still young in the grand scheme of things, ask many people entering their fourth decade and they’ll tell you: it doesn’t always feel that way. And while discovering the occasional fine line or gray hair may be a shock, those outward changes often pale in comparison to the more serious health issues that can start to creep up after the big 3-0. So, before you find yourself blindsided by a surprising ache or pain, learn which ones might be right around the corner.
Though many people assume that osteoporosis mainly strikes older people, a loss of bone density is common among women starting in their 30s, according to Dr. Koushik Shaw of the Austin Urology Institute. ” progressive with age, weight gain, as well as those who are underweight or have a family history of osteoporosis,” she says. To help combat the condition, get a lot of vitamin D, calcium supplements, and weight-bearing exercise.
While they can strike at any age, many women might find themselves dealing with an uptick in UTI symptoms over 30. “As women age, vaginal flora and pH changes, along with decreases in local estrogen levels,” says Shaw, who notes that a sluggish digestion and diabetes—both of which are more likely to show up with age—can also increase your risk of UTIs.
Painful kidney stones might be on the horizon as you enter your 30s. And while the risk of these painful mineral and salt deposits increases after 30, there are a number of lifestyle factors that can contribute, too. “Things like dehydration, keto diets, diets high in colas, coffee, and tea can contribute to kidney stones,” says Shaw, who recommends adding some high-citrate fruit, like lemons, to your daily water intake to mitigate your risk.
3 Kidney stones
Incontinence isn’t just an issue for the elderly. “Age, weight gain, multiple babies, genetics, and estrogen loss can contribute to weakening of the pelvic floor and musculature,” says Shaw. “For women over 30, this can lead to urinary urgency, frequency, and incontinence with laughing, coughing, etc.” Fortunately, weight loss, pelvic floor therapy, Kegels, and reducing caffeine and spicy food intake can all help—and if all else fails, surgery might just solve the problem.
While the threat of osteoporosis may be scary enough on its own, women over 30 should be on the lookout for one of its more damaging symptoms: broken bones.
“Losing bone density can lead to osteoporosis, a disease in which the density and quality of bones are reduced putting people at heightened risk of fractures,” says Dr. Niket Sonpal, a New York-based internist and gastroenterologist and adjunct professor at Touro College. Sonpal recommends getting a bone density scan to check how your bone health measures up.
5 Fractured bones
That fast metabolism you enjoyed in your teens and 20s might just have flown the coop by the time you’re in your 30s. “During the college years, many people are able to eat whatever they want and barely gain weight thanks to a super effective metabolism. Regardless of whether your metabolism is fast or just average for your age, it will slow down,” says Dr. Sonpal.
“In your 30s, this can translate in slight weight gain depending on your fitness activity and adapted diet.” Fortunately, you can help boost your metabolism relatively easily: “By exercising regularly, you can increase your metabolic rate, even during rest.”
6 Reduced metabolic rate
If you’ve noticed some flutters in your chest after your 30th birthday, you’re not imagining things. According to the Framingham Heart Study, the risk of atrial fibrillation, or an irregular heartbeat, increases with age, with a significant uptick around middle age.
7 Heart palpitations
Even relatively young people should be cautious when it comes to their blood pressure readings. According to a review of the NIH’s National Longitudinal Study of Adolescent Health, 19 percent of individuals between 24 and 32 have high blood pressure, and the risk of developing the condition—a major contributor to heart disease—only increases with age.
8 High Blood Pressure
It’s not just your busy life and suddenly-sluggish metabolism contributing to that softer body in your 30s. “In your 30s, loss in muscle mass affects your metabolic rate,” says Vince Sant, co-founder and lead trainer of V Shred. Fortunately, resistance training can help combat that lack of muscle tone. “You don’t need to be a bodybuilder but maintaining muscle mass can help you as you age to maintain the structure of your body and lessen the decrease in metabolism caused by age.”
9 Loss of muscle mass
Instead of a golden tan or cute freckles, sun exposure leads to a new, annoying skin issue in your 30s: hyperpigmentation, or the darkening of specific spots or areas of the skin. “Excessive ultraviolet exposure to the sun causes unstable melanocyte activity, which in turn causes hyperpigmentation in your 30s and onward,” says board-certified Denver plastic surgeon and anti-aging expert Dr. Manish Shah.
On the flip side of the hyperpigmentation coin, however, is that women in their 30s tend to experience hypopigmentation, or a lack of pigment in their skin, as well.
“After 30, there is also a natural decrease in melanocytes in the body, on average the decline is of about 6 to 8 percent. This leads to hypopigmentation which is the phenomenon that occurs when regions of the skin become lighter,” says Shah. “Not only is this decrease in melanocytes connected to a decline in melanin, but also to reduced protection against harmful ultraviolet exposure which, as most know, can cause pre-malignant and malignant skin lesions.”
With reduced natural protection against UV rays, women over 30 should also be on the lookout for new moles and skin growths, which tend to spring up more often at this age. And while most moles are benign, it’s important to know the ABCDEs when you’re checking your body for new spots—asymmetry, border, color, diameter, and evolving—all of which may indicate that mole is something more serious.
If your hair isn’t looking as lush in your 30s as it did in the decades prior, you’re not alone. Hormonal fluctuations, including reduced estrogen levels, can contribute to hair loss, even among relatively young women.
13 Thinning hair
Approximately 10 percent of women struggle with infertility, and that number continues to rise after 30. According to the American College of Obstetricians and Gynecologists, female fertility begins declining “gradually but significantly” at age 32, and the process speeds up by 37.
It’s not just your physical health you should be attending to in your 30s—your mental health matters, too. Dr. Sanam Hafeez, a New York-based neuropsychologist and Columbia University faculty member, says that feelings of isolation during this period shouldn’t go unchecked.
“For single women, they might be witnessing their friends getting married and starting a family. When this happens, sometimes the single woman feels left ‘out in the cold’ as her married mom friends have changing priorities. Often, this necessitates finding a new circle of friends. Make sure you take moments for yourself and, should your anxiety become overwhelming, seek the counsel of a professional.”
Similarly, many women in this age range feel the pressure of their myriad responsibilities weighing a little too heavily on their shoulders. “We are looking at an age where no matter what you do you will have to be responsible for ‘adulting,'” says Dr. Hafeez. “If you are a career woman, you have to deal with being financially independent, assessing your goals and your path. On the other hand, 30 might be a time where you’ve already started building a family and now you are responsible for a household, children and a spouse.”
Keep that brushing and flossing routine going strong or you might find yourself dealing with the unpleasant side effects, like tooth loss, in your 30s. While a healthy adult mouth typically has 32 teeth, American adults between 20 and 34 average just 26.9 teeth, while those between 35 and 49 have 25.05.
17 Tooth loss
Hormonal imbalances and estrogen loss don’t just affect your fertility levels—they can affect your skin, too. One of the most common manifestations of this in your 30s? A dry scalp and the flakes to prove it.
18 Dry scalp
If you’re entering your 30s, it’s time to start making those annual trips to the eye doctor a priority. Approximately 25.5 million adult Americans suffer from vision loss, and age-related eye conditions, including macular degeneration, dry eye, glaucoma, and blindness, become more prevalent as middle age approaches.
19 Vision loss
Those blues you simply can’t beat may become a permanent fixture in your 30s if you don’t seek treatment. According to the Anxiety and Depression Association of America, the average age of onset for persistent depressive disorder is 31 years old, while major depressive disorder tends to pop up most often at 32.5 years.
You might want to be careful about your workouts as you enter your 30s, or you could find yourself dealing with painful tendinitis. As people get older, their tendons tend to become less elastic, often leading to injuries with overuse and repetitive movement.
While many people think of asthma as a condition that primarily affects children, it’s often a concern for the over-30 set, as well. CDC data indicates that the number of asthma-associated deaths increases dramatically in adults over 35.
Those long hours on your feet might just catch up to you by the time you hit your 30s. While most people will experience back painat some point in their lives—in fact, most experts peg the figure at an astonishing 80 percent of American adults—the onset of back pain tends to occur, for most people, in their 30s and 50s.
23 Back pain
Just because you may get more serious about your relationships in your 30s doesn’t mean you can be lax about your sexual health. STIs like HPV, gonorrhea, and chlamydia are on the rise among older adults in the United States, and, left untreated, can lead to cancer, infertility, or even death.
Heart disease is the number one global killer among women, and its victims are getting younger by the year. In fact, according to review research published in Circulation, while the total number of heart attacks declined among adults between 35 and 75 years of age, the number of young women having heart attacks was on the rise—31 percent of women studied who had heart attacks were between 35 and 54.
25 Heart disease
Arthritis doesn’t always happen late in life. According to the Arthritis Foundation, the average age of onset of arthritis occurs between ages 30 and 60, meaning numerous women in their 30s will find themselves sidelined by the condition.
Anxiety disorders affect 18.1 percent of the adult population in the United States, with many individuals over 30 dealing with the condition for the first time. And while anyone can experience nerves from time to time, women are particularly predisposed to clinical anxiety, with the condition affecting twice as many woman as men.
Along with the weight gain that many women struggle with in their 30s comes another burden: an increased risk of type 2 diabetes. In fact, in 2015, there were nearly as many type 2 diabetes diagnoses among people under 44 as there were among people over 65.
Think you can skip your flu shot because you’re getting older? Think again. While young children and the elderly are most at risk for flu-related complications, adults are still at risk, with the number of deaths associated with influenza and pneumonia above the epidemic threshold for 16 consecutive weeks during the 2017-2018 flu season.
30 Cervical cancer
Women in their 30s should be diligent about scheduling their annual gynecological exams—experts attribute the recent decline in cervical cancer diagnoses to more American women being seen by gynecologists. However, the disease is still prevalent, with approximately 13,170 new cases diagnosed each year, the majority of them among women between 35 and 44. And for more ways to stay healthy, make sure you know these 23 Cancer Warning Signs Hiding in Plain Sight.
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At the age of 40, women hit the so-called “midlife”. The youthful days are bygone and the future awaits the highs and lows of old age. Women can undergo a great deal of physical and emotional changes during this phase. Often, trying to juggle between the mind that is still young while the body tends to hold back and give up on certain levels. This is especially true when the physical self has been brutally abused with a sedentary lifestyle during the youthful years.
So what are the physical and mental changes that happen when a woman enters the window of the 40s? How does her body look different than a younger woman? How can a 40 year old stay younger or look and feel like a 20 year old woman? Here are a few things you need to know about an average woman who is 40 and beyond:
General look and appearance
While opinions vary about how a woman looks as she matures at the age of 40, more often than not, women look better and even more graceful than their youthful days. As per the physical changes, here are a few most common ones to be observed:
- The skin no longer feels supple, glowy, bouncy or firm. At 40 or 45, women lose the subcutaneous fat under the cheekbone with causes a general deflation of the skin. There is a loss of about 30-40% of the collagen that is responsible for the youthfulness and the tighter look of the skin.
- Some women will have jowls, finer lines developing almost every day and sagging breasts, dryness on the skin and patches developing unevenly all over the drier parts of the body.
- The nose (which is made of cartilage) droops and while it changes shape throughout your life, at 40 it may be more evident.
- Crows feet on the temples and the thinner skin around the eyes develop more prominent dark circles and skin pigmentation.
- The eyes will also appear sunken and puffier with the slightest bit of inflammation in the body.
- The lips become thinner and the area between the upper lip and the nose can grow wider.
- The hair will grey out. This is almost inevitable as a woman hits 40.
- There might be unwanted and thicker hair growth in unusual places like your chin, chest and face.
- The body structure has an uneven fat distribution. More fat on the hips and waist changes the way a woman walks. The pace of movement is slower. Taller women might slouch and the back develops a bend that put more pressure on the lower half of the body.
- Cracked heels are might develop.
What does a typical 40 year old woman wear?
A typical 40 year old woman dresses more modestly as the sense of style becomes more refined. While different traditions might mandate specific dress codes, after 40 years, women prefer lighter shades in colours. Women generally tend to avoid mini skirts, tube tops, hair accessories and overly loud and quirky tees. Well fitted, softer colours look more graceful and smarter on 40 year old women.
What is the average weight and height?
Hormonal fluctuations are more common. The metabolism is relatively slower and the body tends to accumulate more weight despite a healthy lifestyle. While the weight may have slight fluctuations, fitting into old clothes is quite a task. It is common for women at 40 to have perimenopause and quite a number of women these days are complaining of early menopause as well. According to the The Centers for Disease Control and Prevention (CDC), the average weight of an American woman aged between 40 and 50 years old is 176.4 pounds. As per the data available on the Worlddata.info, the average US-american woman reaches 13 cm less with a height of 1.66 m.
What are the body changes for a woman with 40 years of age?
Here are the changes that may happen in women around 40-45 years or later:
– menstrual cycle takes a nosedive. Irregular periods are more common.
– sleep disruption and disturbances; often insomnia is severe
– headaches that stay for a prolonged period of time
– vaginal dryness and itchiness
– changes in libido. Sex is never the same. Often women at 40 have a lower libido.
– weight fluctuation and difficulty in shedding accumulated weight
– receding hairline
– dizziness, lethargy and loss of energy
– urinary dysfunction, a sense of urgency and more frequent need to pee
– unwanted hair growth
– water retention and bloating and intolerance to acidic foods
– heart palpitations and anxiety
– dry skin
– hot flashes
– night sweats
– Changes in vision
– Lower tolerance to certain foods
– Increased susceptibility to infections
– Higher chances of developing cancer
These changes may occur more frequently among older women.
What are the behavioural changes in 40 year old women?
There is a general lethargic feeling throughout the day. Mood swings can take a toll on emotional health. The symptoms of menopause reveal quite early so much so that it is often confusing for women to put a finger on what’s causing the sensitivity and irritation. This is the period of perimenopause. The levels of estrogen shoot up as compared to progesterone. The most common symptoms that characterise this period are:
– short-term memory loss
– fuzzy thinking
– difficulty multitasking
– mood swings
– difficulty concentrating
There also occurs a change in attitude and the mental makeup of women who reach the age of 40:
They don’t strive to please people: When we are young and this is true for both men and women, we find an uncontrollable need to keep people around us happy. As women get older and wiser, they realise how difficult it is to not just be good to everyone but also get equal affection from all.
They have better clarity: Life becomes more clearer at 40. Most women will stop expecting much. Everyone isn’t a competition and older women focus more on their own happiness and sense of well being. They also care for their families and close friends.
A perfect body doesn’t define worth: By 40, women are seeking at developing better connections at home and at work and working with better focus at achieving their passions. A perfect body image should not and does not measure her credibility.
Being experimental: There is a sudden surge in taking the paths never taken before. Whether it is an adventure sport or solo travelling, learning a new hobby, marriage or divorce and finding love again.
Can a 40 year old woman look like 20?
A typical 40 year old woman can still look younger despite the bodily changes that are inevitable. While cosmetic surgeries have seen a surge in this decade, there are a few natural ways in which a 40 year old woman can prolong her youth. Here are a few tips:
- Practicing strength training to increase muscle mass. Even daily walking can be beneficial.
- Eating lean proteins like meat, egg whites, legumes and dairy.
- Loading up on fibres to feel fuller so that you don’t bulk up on carbohydrates and sugars.
- Drinking plenty of water to stay hydrated. A minimum of 3 litres is a must.
- Practicing meditation everyday. This will keep the stress away.
- Staying away from caffeine, alcohol and smoking
- Eating smaller portions and more often.
- Sleeping for at least 7 hours daily
A woman at 40 can be mentally young even though years cannot rewind. After all, age is just a number! A better attitude can make even the biggest physical flaws appear unimportant. Superior intellect is always a more attractive feature in a woman. What do you think? Tell us in the comments below!
Those first gray hairs bummed you out. So did the eye wrinkles that seemed to show up out of nowhere. But at least you saw those changes coming.
What you didn’t anticipate was that as the years pass, your body would start transforming into something completely different. We don’t mean gaining or losing a few pounds. We’re talking about real shifts in the way our bodies are composed. You know… the pair turns into an apple.
If your 30’s are in the rear-view mirror, you’re probably familiar, and it can be unsettling. We’ll tell you why body shape changes happen, and let you know what impact your decisions can have on these unwanted changes.
Loss of Muscle
One of the biggest reasons that our body shape changes with age is the loss of muscle.
Our major muscle groups hold everything together, creating our posture and giving us form and function.
Aside from holding things in place, muscle also makes up a significant amount of what we are. In fact, in a healthy adult, 40%-50% of body weight will be from muscle.
But as we age, muscle starts to disappear. Research has indicated that we lose about 1% of our muscle mass each year after the age of 30. The loss of this valuable tissue has a cumulative effect on the way our bodies are organized and appear.
Fortunately, muscle loss can be countered fairly effectively. By adding some resistance exercise to your weekly schedule, these losses can be significantly diminished. As little as a couple of 30 minute resistance workouts per week are enough to make a considerable difference.
Men tend to store fat around their bellies, because more of their fat cells are concentrated there. As men age, drops in testosterone make it even easier for fat to be distributed to the middle of the body.
Before the age of 40, women tend to store body fat around the hips, thighs, and buttocks. Weight management can still be a struggle for younger women, but this favorable distribution of body fat makes weight fluctuations more forgiving. But as women age, and especially as they enter the years of menopause, hormone levels begin to change.
Lowered levels of estrogen, progesterone, and testosterone cause fat to be stored around the middle of the body. The effects of this shift vary, but in some cases can really alter a woman’s silhouette.
Gravity is great. We’re talking about the principle of physics, not the Sandra Bullock astronaut movie (But the movie’s great too; seriously, see it.) Without gravity we couldn’t have yo-yo’s, or chocolate lava fountains, or waterfalls, or little things like keeping your car from floating away.
Gravity can also be a huge jerk.
Because gravity won’t stop pulling us down, we actually lose height as we age. Men can lose 1-2 inches over their lifetime, and women can lose 1-3, with some of the most significant losses coming in the initial years after menopause.
There’s another way gravity messes with our bodies. Let’s just say that over time, things start to… sag. We’ll refrain from saying what exactly starts to sag because we don’t want to ruin the surprise if you’re not there yet.
What can you do about gravity? When it comes to your height, not much. Astronaut Scott Kelly gained a couple of inches by floating in space for a year. But when back on earth, gravity quickly reclaimed those inches, so probably not a great answer for most of us.
The sagging problem can, however, be greatly reduced by keeping body fat under control. Trim bodies are less vulnerable to the ravages of gravity. Speaking of which…
Hormone shifts may alter where we store fat, but we still have to put it on in order for them to make a difference.
The problem is, that’s exactly what most people tend to do as time goes on. There are plenty of culprits: Reduced physical activity, slowing metabolism, poor dietary choices.
No matter the reason, the single largest cause of of body shape changes is the accumulation of body fat. The bad news is that in the modern world, putting on weight is one of the easiest things you can do. In fact, most people find that they have to work actively to avoid an unhealthy weight.
The good news is that body weight is almost entirely controllable. Through diet and exercise, the single biggest factor in changing body shape can be controlled.
If you’re looking for a good place to start, check out our article where we talk about the one ingredient that may be behind the obesity epidemic plaguing the modern world: Sugar: The Sweetest Mistake
Aging Body Curves
As we age, we tend to become happier, liberal and in many cases remain pretty darn sharp. Unfortunately, though, gravity is not our friend as we age. Let’s face it – our body shape changes as we age. We naturally begin to sag in places that we never thought possible. You cannot avoid some of these changes, but your lifestyle choices may slow or speed the process.
Whether you begin as an apple or a pear, your overall body shape will also probably shift with time. You will notice changes in your hair, nails, skin, bones, heart, lungs, and more. This transformation is due to factors that fall into two main categories: those you can’t control, and those you can. Body shape changes that occur, are closely connected to lifestyle factors like exercise, smoking and diet.
So what actually happens…
Well after the age 30, people tend to lose lean tissue and your muscles, liver, kidney, and other organs may lose some of
their cells. This process of muscle loss is called atrophy.
Bones may lose some of their minerals and become less dense and tissue loss reduces the amount of water in your body.
The amount of body fat goes up steadily after age 30. Older people may have almost one third more fat compared to when they were younger. Fat tissue builds up toward the center of the body, including around the internal organs. However, the layer of fat under the skin gets smaller.
Excess body fat and changes in body shape can affect your balance. These body changes can make falls more likely. Changes in total body weight vary for men and woman. Men often gain weight until about age 55, and then begin to lose weight later in life. This may be related to a drop in the male sex hormone testosterone. Women usually gain weight until age 65, and then begin to lose weight. Weight loss later in life occurs partly because fat replaces lean muscle tissue, and fat weighs less than muscle.
Height loss is related to aging changes in the bones, muscles, and joints. People typically lose about 1 cm (almost one-half inch) every 10 years after age 40. Height loss is even more rapid after age 70. Less leg muscles and stiffer joints can make moving around harder.
- Get regular exercise – get in the rhythm of a daily routine; I have and am now power walking 4.5 – 6 kms daily.
- Eat a healthy diet that includes fruits and vegetables, whole grains, and the right amounts of healthy fats.
- Limit your alcohol use.
- Avoid tobacco products and illicit drugs.
As I researched studies on body image, aging and attractiveness, one of the things that I discovered was how many women noted that a barrier to their self image made them self conscious after feeling pretty good about themselves. This was attributed to other people’s comments and often unsolicited ones. Whether we think we’re being helpful, our words have a huge impact on other people.
Our choice to be happy with ourselves is decided by us — the owners of our body — there are a lot of things that weigh on that decision or affect that ability. Our friends, families, doctors, and society’s idea of what makes a body valuable all influence our idea of what we’re “allowed” to like and be proud of, too. Let’s encourage people of all genders around us to see the good in their bodies and see the value.
Oh and one last thing: If you laugh a lot when you get older – your wrinkles will be in all the right places!
How Your Body Shape Changes With Age
Your body undergoes many changes as it ages, transforming almost every bit of you – from hair, nails, skin, bones, heart, lungs, and more – and whether you begin as an apple or a pear, your overall body shape will also probably shift with time. This metamorphosis is due to factors that fall into two main categories: those you can’t control, and those you can. In particular, the rate at which body shape changes occur, are closely connected to lifestyle factors like exercise, smoking and diet.
Our bodies are made up of several components, primarily bones, muscles, fat, and water. Changes in body composition – that is, the relative proportion of weight made up by each of these components, typically happen with age – even when there’s no overall change in body weight.
Generally, fat increases, and muscle mass, or lean tissue, and mineral bone density, decrease with age.
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Fat: The percentage of the human body made up of fat is the focus of much concern because of a growing obesity problem. Healthy body fat percentages for men range from 8-20% (age 20-39 yrs) and 11-22% (age 40-59 yrs). For women, healthy body fat percentages range from 21-33% (age 20-39 yrs) and between 23-34% (age 40-59 yrs). These figures, published in the American Journal of Clinical Nutrition, are based on U.S. National Institutes of Health (NIH) recommendations of a healthy body mass index range between 19-25.
Total body weight fluctuates according to the number of calories (energy) consumed. If you eat more than you burn off, you’ll gain weight over time. Without exercise, that extra weight will be stored on your body as fat, rather than muscle, increasing the proportion of your body weight made up of fat. This shifting body composition can in turn accelerate fat gain over time, because muscle is more metabolically active than fat tissue, and burns more energy.
The location of fat, as well as the proportion, typically changes with age. In women, a drop in estrogen levels with menopause coincides with a shift of fat from the lower portion of the body (a “pear” shape), toward the midsection (an “apple” shape). This “belly fat” is comprised of both subcutaneous fat under the abdominal skin, as well as fat that accumulates around organs, called visceral adipose tissue, deep within the abdomen. Belly fat creates an apple-shaped form that has been associated with a higher risk of cardiovascular disease and diabetes.
For example, a review by researchers from the NIH and Harvard University looked at data from more than 44,000 women in the Nurses’ Health study over a period of 16 years. It concluded that women who had a greater waist circumference were more likely to die of heart disease and cancer than women with smaller waists.
Specifically, women with a waist size greater than 35 inches had approximately double the risk of heart disease and cancer, relative to women with a waist circumference of less than 28 inches.
More recently, a review of more than 221,000 people in 17 countries, published in The Lancet, found blood pressure, lipids, and diabetes history to be more reliable than body shape, in predicting cardiovascular disease. Still, the NIH recommends a waist circumference no greater than 35 inches for women; for men, no greater than 40 inches.
In men, a drop in testosterone levels probably also affects fat distribution, and hip circumference commonly decreases as men age.
What you can do: Maintain a healthy weight as you get older, to help prevent the accumulation of fat in your midsection. Both subcutaneous fat and visceral fat can be reduced through diet and exercise.
Muscles: Skeletal muscles account for about 40-50% of total body weight in a healthy adult. Loss of muscle tissue and strength, or sarcopenia, is a result of lack of activity that challenges your muscle system. Some researchers estimate a yearly 1% loss of muscle mass, after the age of 30. Since muscle burns more calories than fat, a smaller proportion of muscle on your body has implications for your overall weight and health, as well as a loss of overall strength, and increased disability.
What you can do: Remain physically active and include resistance exercise in your regimen, which will help to maintain muscle mass throughout your life. Even seniors in their 80s and 90s have been shown to gain strength through mild resistance training.
Height Loss: Not only can you get wider, but you can get shorter as you age. Bones make up about 20% of total body weight. Due to changes in bone mass, as well as in muscles and joints, a height loss of about 0.4 inches (1 cm) every 10 years usually occurs, with the loss accelerating after the age of 70. A person may lose between 1-3 inches in height, over their lifetime. This is a tendency seen in all races, and in both sexes, according to the NIH.
What you can do: Bone mineral density peaks around the age of 30, then may diminish – especially in women in the first years after menopause — putting you at risk of bone-thinning diseases like osteopenia, and osteoporosis. Reduce the loss of bone mass by avoiding smoking, consuming adequate calcium, and including weight-bearing exercises like resistance training and walking in your activity plan.
Further research is ongoing to determine how shifts in body composition affect health, as well as how body composition may change with age, among different races. In the meantime, remember that major changes in body shape are not inevitable, if you continue to exercise, eat a healthy diet, and steer clear of tobacco.
Chief Medical Officer
American Academy of Anti Aging, Associate Physician, Costagenics of The Americas: Costa Rica Medical License Number 11647.
Dr. Karna looks forward to helping patients manage their lifestyle in accordance with principles of The American Academy of Anti Aging Medicine. Meenavalli maintains a healthy lifestyle and, enjoys going to the gym, playing tennis, and racing cars in his free time.