Understanding Your Changing Body

Between ages 45 and 75, women experience several biological and lifestyle transitions that can affect health:

1. Menopause and Hormonal Shifts

   Most women reach menopause between ages 45 and 55. During this time, estrogen and progesterone levels decline, leading to symptoms such as:

   • Hot flashes and night sweats
   • Mood swings or irritability
   • Irregular periods
   • Weight gain, especially around the abdomen
   • Vaginal dryness
   • Sleep disturbances

   These hormonal changes can also increase the risk of osteoporosis, heart disease, and urinary tract issues. It’s important to speak with your doctor about symptom management and long-term health strategies.

2. Metabolic Slowdown

   After 45, your metabolism naturally slows. That means your body burns fewer calories at rest, which can make it harder to maintain a healthy weight. Regular exercise and mindful nutrition are key to keeping your metabolism strong and your energy levels steady.

3. Muscle and Bone Loss

   Without regular strength training, women can lose up to 1–2% of their muscle mass each year after age 50. Bone density also declines, increasing the risk of fractures and osteoporosis. Fortunately, exercise and nutrition can help combat these changes.

Eating Well to Feel Well

Your nutritional needs change as you age. A balanced diet supports your heart, bones, brain, and hormones—while also helping you maintain a healthy weight.

Key Nutrients for Women 45+

• Calcium – Supports bone health. Aim for 1,200 mg/day.
• Vitamin D – Helps your body absorb calcium. Aim for 600–800 IU/day.
• Fiber – Aids digestion and lowers cholesterol. Try for 21+ grams/day.
• Protein – Preserves muscle mass. Include lean proteins with every meal.
• Omega-3s – Support heart and brain health (found in fish, flaxseeds, walnuts).
• Magnesium – Supports sleep, nerves, and bone health.

Tips for Healthy Eating

• Fill half your plate with fruits and vegetables.
• Choose whole grains like quinoa, oats, and brown rice.
• Limit processed foods, added sugars, and excess sodium.
• Drink plenty of water—dehydration is more common as you age.
• Consider a daily multivitamin if recommended by your doctor.

Staying Active and Strong

Physical activity helps prevent chronic illness, supports mental health, and promotes independence as you age. Even moderate movement can significantly improve your quality of life.

Types of Exercise to Prioritize

• Cardiovascular (Aerobic): Walking, biking, swimming, or dancing (150 minutes/week).
• Strength Training: Resistance bands, bodyweight exercises, or light weights (2+ times/week).
• Flexibility and Balance: Yoga, tai chi, or stretching (great for fall prevention and joint health).

Benefits of Regular Movement

• Reduces risk of heart disease and stroke
• Improves bone density and posture
• Manages blood sugar and weight
• Boosts mood and reduces anxiety or depression
• Supports brain function and memory

At El Mirage ER, we see the long-term benefits that an active lifestyle provides. Many of our patients who remain physically active in their 60s and 70s report fewer chronic illnesses and recover faster from injuries.

Managing Stress and Prioritizing Mental Health

Mental health is an essential part of whole-body wellness. As life changes—retirement, caregiving, or the loss of loved ones—it’s natural to feel stressed or overwhelmed. But chronic stress can raise your risk of heart disease, depression, digestive issues, and sleep problems.

Stress-Relieving Strategies

• Daily Movement – Walking, stretching, and yoga are great mood boosters.
• Mindfulness Practices – Meditation, deep breathing, or journaling.
• Social Connection – Regular time with friends, family, or support groups.
• Limit Screen Time – Especially in the evenings to improve sleep quality.
• Therapy or Counseling – Speaking with a professional can help you manage emotions in a healthy way.

At El Mirage ER, our team understands that emotional health impacts physical health. If you’re experiencing symptoms of anxiety, depression, or chronic stress, talk to your healthcare provider—we’re here to help.

Quality Sleep as You Age

Sleep disturbances become more common after menopause. You may find it harder to fall asleep or stay asleep, which can affect memory, mood, and immune function.

Better Sleep Tips

• Keep a consistent sleep schedule—even on weekends
• Avoid caffeine or heavy meals late in the evening
• Create a cool, dark, quiet sleep environment
• Power down screens at least an hour before bed
• Talk to your doctor if you snore, wake frequently, or feel tired during the day

Preventative Screenings and Annual Checkups

Regular screenings are one of the most powerful tools for early disease detection and better outcomes.

Essential Screenings for Women 45–75

• Mammograms – Every 1–2 years for breast cancer screening
• Bone Density Test (DEXA) – Starting at age 65 or earlier if you have risk factors
• Colon Cancer Screening – Starting at age 45
• Pap Smear and HPV Test – Every 3–5 years (can stop at 65 if history is normal)
• Blood Pressure Check – Yearly, or more if elevated
• Cholesterol and Blood Glucose Testing – Every 1-2 years, or more if elevated
• Skin and Vision Exams – Yearly or as needed

At El Mirage ER, we provide fast, compassionate care in emergency situations—but we also emphasize the value of routine wellness. If you have questions about any of these screenings, our providers can guide you to the right resources.

Why Choose El Mirage ER for Women’s Health Support?

Even though we’re an emergency room, we serve a critical role in the community by offering fast access to medical care—especially when something unexpected arises. But we’re also proud to be a health partner for women who want to stay proactive about their wellness.

Here’s how we support women in midlife and beyond:

• Rapid response for urgent care needs
• Onsite imaging and lab testing for faster results
• Compassionate, experienced providers who understand women’s unique health concerns
• Coordination with your primary care physician for continuity of care
• Support and guidance on follow-up care and preventative screenings

Take Charge of Your Health—Starting Today

Aging is a journey, not a destination. With the right lifestyle choices and support, your 40s, 50s, 60s, and 70s can be some of the most fulfilling years of your life.

At El Mirage ER, we’re here when you need immediate care—but we also want to see you thrive long after your visit. Your health is worth prioritizing. Let’s take the next step together.

Need Emergency Care or Health Support?

Visit El Mirage ER any time—day or night. We’re open 24/7 with no wait, and we treat patients of all ages.