The middle years can be great ones. You still have the energy of youth, but you are also gaining the wisdom and insight of age. While there will be stressful times, make time to do the things you always wanted to do. This is your time -take time for yourself.

Women's Health

Menopause is one of the major turning points in a woman's life. You may dread it fearing it will make you unattractive, lonely, helpless, or useless. If you are like most of today's women, you will live a third of your life after menopause. It's time to make plans for those years to be happy, healthy and productive. If you are having problems with hot flashes, depression or anxiety talk with your friends or your health professional. Learn to enjoy being free of concerns about pregnancy and PMS. Find ways to get a new lease on life - physically, emotionally, sexually and spiritually.

Health risks due to bone loss may show up in the middle years. After menopause women naturally lose bone mass. As the bones become thinner, they are weakened and fracture more easily. Regular exercise and calcium supplements can help. Limiting use of alcohol, quitting smoking and eating a calcium-rich diet are aids to bone health. There are several quick and painless tests to measure bone mass density. Talk with your doctor about whether it would be a good idea for you to be tested.

Men's Health

During the middle years men are at higher risk for obesity, prostate problems, heart disease and some forms of cancer. Eating the right foods and getting regular exercise is one way to reduce your risk. Don't be afraid to discuss any sexual or bladder problems with your doctor. Early detection of disease can also lower your risk. There are many helpful remedies that your doctor can recommend.

Exercise

Exercise may be the single most important thing you can do to stay healthy. No person is too old to enjoy the benefits of regular physical activity. Regular physical activity burns calories while preserving lean muscle mass. Regular physical activity is a key to weight loss and weight management.It helps lower blood pressure andcholesterol levels. Regular physical activity improves your mood, helps relieve depression and increases your feelings of well-being.

Tips to Get Started if You Have Not Been Active

• Use a sensible approach by starting out slowly.
  
• Begin by choosing activities that you most enjoy, but that are not too strenuous.
  
• Gradually build up the length of time for the activity. Add a few minutes every day for a few days until your reach the amount of the activity that you want.
  
• As the activity becomes easier, increase either the length of time you spend or the intensity of the activity or both.

(From Promoting Physical Activity- A Guide to Community Action by US Dept of Health and Human Services.)

Getting Stronger

Pumping iron is no longer just for guys who want to impress gals at the beach. Many people are lifting weights today to become healthier. Without exercise, people typeically lost 30% of their muscle strength between ages 50 and 70, and another 30% with each additional decade. You can fight it. You're never too old or too weak to start. One man, age 101, increased his strength by 200% over what it was at age 95.

Setting up your program:

• See your doctor before you start any new exercise program.
  
• Get some weights - small full cans of food will do.
  
• Build up gradually - you can increase the amount of weight or the number of times you repeat an exercise.
  
• Work slowly - it gives your muscles the best workout.
  
• Don't pressure your joints too much - keep other parts of your body like neck and wrists relaxed.
  
• Always take time to warm up first - swing your arms and march in place.
  
• Work with your weights 2 to 3 times each week.

Nutrition

You have probably heard of the food pyramid. It's been around since 1992. It demonstrates the proper quantities of various foods that we need to eat for good health. The health problems as we grow older are usually chronic health problems - many caused or worsened by bad diet. What you eat or don't eat can influence heart disease, osteoporosis, diabetes, and even cancer.

The food pyramid for seniors has a new foundation: WATER. As we age, our thirst mechanism decreases so if you don' t think about drinking water, you may become dehydrated. Drinking plenty of water or other nonalcoholic, caffeine-free beverages are necessary every day. You should also eat at least six servings of grain based foods like bread, pasta, cereal and rice. Three servings of vegetables and two of fruit each day are essential. Protein is another essential part of your daily diet. You get protein by eating three servings of dairy products and two servings from the meat group (meat, fish, poultry, eggs, dried beans, or nuts). Last, because it should be the smallest portion of your daily diet, is fats, oils and sweets. These are called the "empty" calories because they provide little nutrition.