6 habits to help women slow aging

Getting enough sleep

Quality sleep helps the body rest, restore, maintain the immune system in good state. At night is usually the time for the skin to recover and repair. The American Sleep Medical Academy recommends adults should sleep 7 hours or more every night.

Limit drinking alcohol

When getting old, the body does not metabolize alcohol as easily as young, leading to poor sleep quality. Alcohol containing stimulants can wake the body for about 3 hours. Women should not drink alcohol because it is easy to interrupt sleep.

Health training

Women began to lose muscle mass from the age of 30, it took about 3 to 5% per decade. Each person can improve muscle mass by exercising with appropriate weights. Maintain the habit of practicing two days a week, contributing to improving the immune system, muscle mass, bone density, mood, sleep and cardiovascular health.

Instructions for physical activity for Americans recommend that exercise moderate rhythm at least 150 minutes per week. This habit is good for the heart. Quick walking, cycling or jogging are all useful exercises for health.

Eat enough quality

Besides hard work, adequate protein and carbohydrates contribute to muscle building. The recommended amount of protein daily for adults is 0.8 g/kg of body weight.

Skin protection

If you have not applied sunscreen daily to the face, neck, chest and hands, this habit should be formed early. UV rays cause aging skin cells, which can harm the DNA of cells, increasing the risk of skin cancer. When buying sunscreen, choose the SPF index of at least 30, meaning the cream is resistant to both UVA and UVB rays.

Periodic health check

During premenopause, menopause, estrogen levels, progesterone of women decrease. This condition causes many problems such as hot flashes, weight gain, sleep disorders. Women should have regular health checkups. Your doctor may advise measures to prevent these symptoms and some age -related health conditions by hormone replacement therapy.

Women should discuss with the doctor about the advantages and disadvantages of the method. Using appropriate estrogen and progesterone can reduce hot flashes, sweat at night, vaginal dryness, prevent osteoporosis. Women supplement testosterone also supports muscle building, improving physiological health.