Features: Magazine | Literary Review | Life | Metro Plus | Open Page | Education Plus | Book Review | Business | SciTech | Entertainment | Young World | Property Plus | Quest | Folio |

The middle years

Middle age can be the best time of your life if you follow a few simple rules, writes Pankaja Srinivasan

HEALTH WATCH Fitness for life

If you are 30 going on 40 and a woman, there are things happening to your body that you need to take note of. Spending time on herself is anathema to the average middle class, middle-aged Indian woman, who has no time to think about her body. She is not even comfortable talking about it. Any signs of winding down are ruthlessly pushed aside. Or, she decides to pop pills — multivitamins, calcium and iron or invest in a health drink that the ads say will have her feeling as good as new. Are these self-proclaimed miracle supplements necessary after one reaches the mid-30s?

Lifestyle changes

"Not at all," says Dr. Vani Mohan, gynaecologist at the KG Hospital, who vigorously champions the common sense approach. "If there is proper nutrition and lifestyle, there is no need for anything else. You need to supplement your nutrition with exercise and not pills," she says. She fears that not only the middle-aged woman's well being, but also the health of an entire generation of teenage girls is in jeopardy. "Society has to change. Eating a balanced diet and exercising have to become a lifestyle for those trying to lose weight or cope with menopause," she says.

"The South Indian diet is deficient," says Dr. Asha Rao of Rao Hospital. She says every woman must take one gram of calcium per day. And she agrees with Dr. Vani about the lack of exercise in a woman's life. "Regular walks, gardening, yoga — anything, but it should be a daily habit," she says.

Are you one of those women smug in the belief that you are well within the recommended calorie intake? You have idlis, chutney and sambar for breakfast, rice and rasam for lunch and your evening meal is a couple of dosas with molaga podi. Vegetables? Well the sambar had some vendakkai in it, didn't it?

"This is woefully inadequate," warns Dr. Asha who recommends that one should cut down on carbohydrates (idly, rice, dosa) and increase the intake of vegetables.

"As you get older, your hormone levels go down and the bones take the brunt of it. One to two grams of calcium per day is a must," insists Dr. Mirudhubashini, director, Women's Centre, Sri Ramakrishna Hospital.

"A glass or two of milk a day does not fulfil that need. It takes a litre of milk to get the required dosage of calcium. And how many of us actually drink that much?" Even if we did then along with the calcium, we would be imbibing loads of calories by way of fat, carbohydrates etc.

Vitamins are unnecessary unless one's diet is deficient. Dr. Mirudhubashini disapproves of the myriad health drinks being advertised for women.

"Most health drinks are high in calories and the pre-menopausal woman certainly does not need them. If you take care, your mid-life can be the best thing that happened to you," she says.

Ideal diet

"It is shocking that only 10 per cent women in our country go for annual medical check-ups," says Dr Asha. " The Indian woman owes herself more time and care", she says.

Take vegetables and fruits in plenty. Ideally, one-fourth of the diet should be protein-rich, one-fourth must comprise vegetables, one-fourth fruits and salads and only one-fourth carbohydrates.

Replace rice with ragi or daliya. Consume plenty of dals. They have naturally occurring estrogens, proteins and fibre. Include skimmed milk and curd.

"Why is it that we have no faith in a wholesome diet that can do the trick and have so much of trust in pills?" asks Dr Vani.

Weight training (carrying half kilo weights) , stretches and yoga strengthen the bones and correct posture.

Walk for an hour at least with the right shoes on soft ground. A hard surface can affect the knees and ankles.

An annual medical check up is a must. Pap smear, mammogram and a check for diabetes are mandatory.

An early pap smear detects cervical cancer that can remain asymptomatic for as long as 15 years. Dr. Mirudhubashini also recommends a Bone Mineral Density test (BMD). This can detect early signs of osteoporosis.

Printer friendly page  
Send this article to Friends by E-Mail