Stay strong: the basics that add years
No supplements to buy. These are the habits with the strongest evidence for living longer and better, with what changes for women.
Protect your bones
Women lose bone fastest in the years around menopause. Strength training, walking, calcium and vitamin D from food, and a bone density scan at 65 (sooner if your doctor advises).
Keep your muscle
Muscle protects your joints, your balance and your blood sugar. Lift or do body-weight strength work at least twice a week, and eat enough protein.
Build your engine
Work up to about 150 minutes a week of brisk activity. A walk with the stroller or a dance in the kitchen counts.
Guard your sleep
Seven to nine hours when you can. Night sweats, snoring or exhaustion that does not lift are worth a doctor visit.
Keep your people close
Friendship is protective. A standing call with a friend, a church group, a walking partner. Single moms need a village too.
Talk about menopause
Hot flashes, sleep problems and mood changes are real and treatable. Ask your doctor about options, including hormone therapy, and what fits your health history.
Before starting a new exercise plan, especially if you are pregnant or have heart disease, diabetes or chest symptoms, talk with your doctor.