Wellness Column

Hello!
I am happy to connect with the IAGB Community!
We celebrated Women Day in March and I would like to communicate with you about taking care of you at various stages of life!
Women’s health evolves significantly from age 40 to 70, requiring regular screenings, lifestyle adjustments, and preventive care to maintain well-being.
Let me break down into different age groups and in brief outline the proactive measures to be taken.
Ages 40–49: Preparing for Midlife Health
Health Considerations
- Perimenopause: Hormonal changes may begin, causing irregular periods, mood swings, hot flashes, and sleep disturbances.
- Metabolism Slowdown: Weight gain may become more common, especially around the abdomen.
- Bone Health: Declining estrogen levels can start affecting bone density.
- Heart Health: Cardiovascular risks begin increasing, especially if there are risk factors such as high blood pressure, high cholesterol, or family history.
Recommended Screenings and Tests
- Mammogram (Every 1–2 years) – Essential for early detection of breast cancer.
- Pap Smear & HPV Test (Every 3–5 years) – Cervical cancer screening, often discontinued after age 65 if past results have been normal.
- Blood Pressure Check (At least annually) – Monitoring for hypertension.
- Cholesterol Test (Every 4–6 years or more often if at risk) – Checks for heart disease risk.
- Blood Sugar Test (Every 3 years if normal; more often if at risk) – Screens for diabetes or prediabetes.
- Thyroid Function Test (As recommended) – Monitors thyroid imbalances.
- Eye Exam (Every 1–2 years) – Screens for glaucoma, cataracts, and vision changes.
- Skin Exam (Annually or as needed) – Checks for skin cancer and changes in moles.
Ages 50–59: Managing Menopause and Chronic Disease Prevention
Health Considerations
- Menopause: Most women go through menopause (average age: 51). Symptoms like night sweats, vaginal dryness, and osteoporosis risk increase.
- Heart Disease Risk: Postmenopausal women face a higher risk of heart disease due to declining estrogen levels.
- Cancer Risks: Breast, colorectal, and ovarian cancer risks increase.
- Bone Health: Osteoporosis becomes a significant concern.
Recommended Screenings and Tests
- Mammogram (Every 1–2 years) – Continued breast cancer screening.
- Pap Smear & HPV Test (If not already stopped) – Cervical cancer screening if still within guidelines.
- DEXA Bone Density Scan (At least once after age 50) – Screens for osteoporosis.
- Colonoscopy (Every 10 years, or more frequently if at risk) – Screens for colorectal cancer.
- Cholesterol Test (Every 4–6 years, or annually if at risk).
- Blood Sugar Test (Every 3 years or as recommended).
- Blood Pressure Check (At least annually).
- Thyroid Function Test (As recommended).
- Eye Exam (Every 1–2 years).
- Hearing Test (At least once during this decade).
- Liver and Kidney Function Tests (If at risk or recommended by a doctor).
Ages 60–70: Aging Well and Preventing Frailty
Health Considerations
- Osteoporosis & Falls: Increased risk of fractures and loss of balance.
- Cognitive Health: Dementia and memory issues may begin to surface.
- Heart Disease & Stroke: The leading cause of death in older women.
- Cancer Risk: Breast, colorectal, and lung cancers remain concerns.
- Immune System Changes: Greater vulnerability to infections.
Recommended Screenings and Tests
- Mammogram (Every 1–2 years, may discontinue after 75 if low risk).
- DEXA Bone Density Scan (Every 2–5 years if diagnosed with osteoporosis).
- Colonoscopy (If not done earlier, may discontinue after 75).
- Cholesterol Test (Every 4–6 years or more often if at risk).
- Blood Sugar Test (Regular screening for diabetes).
- Blood Pressure Check (At least annually).
- Cognitive Health Assessment (If showing signs of memory decline).
- Eye Exam (Annually, especially for glaucoma, cataracts, macular degeneration).
- Hearing Test (Annually or as needed).
- Thyroid Function Test (As recommended).
- Liver & Kidney Function Tests (If at risk or recommended by a doctor).
- Immunizations:
- Shingles Vaccine (Once after age 50).
- Pneumonia Vaccine (After age 65).
- Flu Shot (Annually).
- Tetanus Booster (Every 10 years).
- COVID-19 and other updated vaccinations as recommended.
Additional Health Tips for Women 40–70
- Nutrition: A diet rich in calcium, vitamin D, and fiber helps prevent osteoporosis and heart disease.
- Exercise: Strength training, weight-bearing activities, and balance exercises reduce fall risks and maintain muscle mass.
- Mental Health: Regular cognitive engagement, social connections, and stress management are crucial.
- Sleep: Maintaining good sleep hygiene is essential for cognitive and cardiovascular health.
- Smoking & Alcohol: Avoid smoking and limit alcohol to reduce cancer and heart disease risks.
By following these guidelines, women can take proactive steps to maintain health and quality of life well into their later years.
Smita Chaudhari MD
Internal Medicine/ Hospital Medicine
Medical Director at Pathways inc
An Outline of YOGA for Children By Tara Rachel Jones, M.Ed., E-RYT 500, RCYT, RCYS
What is yoga, really? Yoga is an ancient practice that, the old myths say, was established thousands of years ago by cave dwellers, called Sages in India. The word YOGA, which comes from a language in India, called Sanskrit, means union, integration (to yoke) and is a distinct discipline. Yoga in the west, particularly, Yoga for Children in schools is a Secular practice that incorporates mind/body connection and serves as a healthy tool-kit for establishing positive habits.
My favorite definition is explained in the age-old story, called The Bhagavad Gita, which says, “Yoga is Skill in Action. Skill In Action truly defines the actual outcome and benefits of yoga for children. This common process that is taught in the west, is called Raja Yoga (The Royal or 8-limbed path). If we were to imagine a picture of these 8 steps of yoga, we could visualize a tree with each part of the tree, as a valuable and accessible component of yoga. Take a moment, close your eyes and see a tree. Picture its strong roots, solid trunk, protective bark, branches, leaves, flowers, fruits and hidden jewel, the sap. Bask in the wonder and miracle of the tree and its gifts as you take a Deep Breath.
Here is how we find yoga in the tree and how it is presented to children:
1.The ROOTS: There are 5 precepts: Non-Injury, Truthfulness, Respect for others, Moderation and Simplicity.
2.The TRUNK: There are 5 precepts: Cleanliness (of self, environment and mind), Contentment, Self-Regulation, Self-Awareness and Faith.
Both the roots and the trunk of the tree compose of fundamental character-building guidelines and values that we share as a society. Young children make these discoveries over a lifetime of interaction with parents, teachers, mentors and life experiences. In a children’s yoga class, storytelling plays a huge role, as provocation for these revelations. Storytelling provides language for meaningful communication, increases listening skills, cognitive planning and inner orientation and calmness. A successful early childhood yoga class is filled with the rich, imaginative world of becoming a part of the story.
3.The BRANCHES: Postures, physical movement
We associate yoga with flexibility and pretzel poses. Yes! As a child engages in the livelihood of the story, postures are interwoven, and we all embody the “pictures” making it come alive. The sequence has predictable aspects, is doable for the body of the young
child because the foundation of yoga postures, are interconnected with neurological development. The Flower Yoga approach is supporting key movements that strengthen brain-body skills needed for higher learning.
4.The LEAVES: Breathing Practices
Paying attention to the breath is a fast and accessible means for self-regulation. When we are aware of taking a deep breath, we have room for a deliberate pause and reboot for the nervous system. For children, this is an essential part of their ability to process their surroundings and access higher centers of connection in the brain. Helping children make connections in an imaginative way to the joys of breathing, our young yogi’s relax and get focused. Breathing-play is coupled with deliberate movements or activities.
For example:
- Standing in the shape of a tree, using our breathe to blow the leaves down.
- Making a pie-shaped pose and smelling the pie.
- Relaxing on the tummy and smelling a spray of water and essential oils.
- Blowing a pin wheel
- Blowing a feather across the room.
This kind of breath-play later leads to breath awareness and emotional regulation.
5.The BARK: Sensory Integration
The young child absorbs the world through the senses.
Children’s yoga has many components that heighten and refine the senses and perceptions:
- Sight: Attractive props, such as the seasonally based nature scene placed in the middle of your yoga circle and a focus on doing our poses as a whole group increases the ability to visually focus and imitate safe and healthy movement.
- Sound: The yoga class is enriched with language through storytelling and song. Simple cues help children to refine their listening skills and make motor planning connection while they move.
- Touch, Movement (proprioception) and Balance (vestibular): Children are experiencing their relationship to gravity and in space. As the move in and out of postures they feel, their own body move, contact with yoga mat, props, a partner or with the whole group.
- Smell: Children become aware of their breath, smell beautiful essential oils and imagine foods that smell good.
- Taste: Imaginative discussion can lead to fun ways to make taste associations or become the “shape” of foods we like!
These sensory experiences are the main part of the recipe for a FUN and EFFECTIVE children’s yoga experience.
6.The SAP: Concentration, Affirmations
The focal point in a children’s yoga class is to use affirming language, compassion and empathy, providing the child with clear directive cues, expression and connection to his/herself and the world around them. Children have clear and developmentally follow- able rules for yoga that aid concentration and success and positive redirection.
- Look (beautiful props and graceful and follow-able poses)
- Listen (songs, story, verses, simple verbal cues)
- Stay Together (self-regulation and attention to whole group, partner activities both on and off the yoga mats)
- Have Fun (looking, listening and participating in the class together makes yoga safe and fun!)
7.The FLOWERS: Meditation, Mindfulness
Quiet moments and stillness are an important part of the practice. Breath awareness is associated with slowing down, stillness and listening.
In a children’s yoga class, mindful listening is followed by attention to the breath.
- Ringing a bowl bell or playing a melodious tune on a xylophone entices the children to enjoy the art of mindful listening.
- Beautiful sounds and mundane sounds are intriguing for children. They are capable of periods of stillness and quiet when invited to explore.
8.The FRUIT: Wonder
This is where the practice of yoga and the Reggio Emilia philosophy cross paths. Instilling a sense of wonder happens by paying attention to children’s questions and curiosities while providing means for them to investigate through the arts. When possible, our yoga class lessons are tailored to the interests that children are exploring in the classroom.
The aim in sharing yoga with young children is to meet them in their developmental phases, rather than imposing a concept.
Often when yoga teachers define yoga to adults, there are 2 key components:
- An ounce of practice is worth a ton of theory.
- Yoga is an experience.
Both points are aligned with the world of the young child and can be summed up as such:
Yoga is a Process and, childhood is a process of becoming…