Age 25 - 34
The risks
The greatest health risk associated with this age range is cervical cancer. According to Dr Jennifer Kasirsky, specialist obstetrician and gynaecologist at Welcare Hospital in Dubai, the threat of this cancer is largely ignored despite the fact that a vaccine is now readily available to prevent its occurrence. However, Dr Kasirsky says the great news is that in terms of health, these are the years a woman is least at risk from serious illness.
How to help yourself
The HPV vaccine, which is used to help protect women from cervical cancer, is available in the UAE and recommended for women under 30. The vaccine is less effective in preventing HPV-related disease in young women who have already been exposed to one or more HPV types, and it is therefore advisable that you have the vaccine before becoming sexually active.
According to Dr Kasirsky, this is a great time to make lifestyle changes, protecting you from future risks. "From 30 to 35, women should be building their bone strength by doing plenty of weight-bearing exercise and running. Calcium and vitamin D intake is also important. Once you hit 35, you cannot really build up your bones - you can only maintain them - so now is the time to look after your health," she says.
Regular exercise is also key. "The American Heart Association recommends at least 150 minutes per week of moderate exercise, or 75 minutes of vigorous exercise. Thirty minutes a day, five times a week is an easy goal to remember," she says.
Dr. Kasirsky also recommends a well-balanced diet with a proper daily intake of fruits, vegetables and whole grains. "The United States Department of Agriculture (USDA) has designed a food plate to illustrate what we need to eat. They have a great website, www.choosemyplate.gov, where you can plan your meals and track your diet."
Essential health tests
Dr Kasirsky says that a cervical screening (pap smear) test is necessary for all sexually active women. The UK's National Health Service (NHS) says that one in 20 women shows some abnormal cell changes, which will need further investigation. Women between the ages of 25 to 49 should be screened at least every three years, though some doctors suggest annual screening to be safe.
Besides the smear test, Dr Kasirsky recommends the following tests:
- Check your blood pressure every one to two years.
- Check your weight and your BMI every year.
- If you have a first-degree relative (mother or sister) who has or had breast cancer, your doctor may recommend a mammogram.
- If you are sexually active, you should get yourself screened for chlamydia and gonorrhea.
- If you are at high risk of heart disease, you should have your cholesterol checked every one to two years.
Age 35 - 44
The risks
Many women in this age group tend to suffer from a large amount of stress, as they try their best to be the perfect wife, mother and employee. Dr Graham Simpson, chief medical officer at Eternity Medicine Institute, says the build-up of stress can cause a total body overload, which in turn affects a woman's psycho-, neuro- and endo-immune systems. Cardio-metabolic diseases are also prevalent in this age group, according to Dr Simpson. These include heart disease and diabetes.
How to help yourself
Dr Simpson says that while your genes may "load the gun," it is your lifestyle that pulls the trigger when it comes to many health issues. Therefore, to reduce the risk of cardio-metabolic diseases, he recommends you keep your body fat below 25 per cent, fasting blood sugar below 90, fasting insulin below five, and waist at less than 89cm. To relieve stress, he suggests trying some management tools such as diaphragmatic breathing, deep-muscle relaxation, creative visualisation and meditation sessions.
Keeping your bones healthy at this age is also crucial to help prevent the occurrence of osteoporosis in the future. Dr Mustafa Al Izzi, specialist rheumatologist at Welcare Hospital says that it is important to "top up your bone bank account" at this age to ensure you have healthy bones during menopause. "To improve your bone health, you should ensure your daily diet is rich with protein, fruits, vegetables, fish and calcium," he says. Dr Izzi also suggests: "Daily walking and exercises, as well as sun exposure for 15 to 20 minutes before 10am or after 2pm, will also help you improve your bone health."
Essential health tests
Dr Simpson recommends a cardio-metabolic blood panel for those concerned about heart disease, diabetes and other metabolic illnesses. This test will give your doctor comprehensive information about the current status of your kidneys, liver, electrolyte and acid/base balance, as well as of your blood sugar and blood proteins. Pap smear tests should be continued.
Age 45 - 54
The risks
During this age range your body goes through a lot of changes as you enter the early stages of menopause. Dr Marcus Pace, specialist obstetrician and gynaecologist at Welcare Hospital, says that menopause typically occurs around the age of 50 when a woman's periods stop permanently. The four to eight years before this are known as the perimenopause. "What a woman feels while going through menopause varies, but most complain of hot flushes, night sweats, problems sleeping and irregular bleeding," explains Dr Pace. "Other symptoms or complaints include mood changes, bladder irritability, vaginal dryness and changes in libido. The cause of all these symptoms comes down to the fluctuating levels of two important hormones: oestrogen and progesterone."
Besides issues directly related to menopause, other prevalent health problems during this period in a woman's life include heart disease, cancer, stroke, Alzheimer's, diabetes and chronic lung disease.
How to help yourself
Dr Pace recommends making healthy lifestyle choices to help ease some of the symptoms of perimenopause, as well as promoting good health. "Due to the fact that the risk of osteoporosis and heart disease increase at this time, a healthy diet is more important than ever. Adopt a low-fat, high-fibre diet that is rich in fruits, vegetables and whole grains. Take a calcium supplement that also supplies vitamin D, which helps the body absorb calcium and protects against bone loss. You should also try to avoid alcohol and caffeine, which can trigger hot flushes," he explains.
Dr Pace advises 30 minutes or more exercise on most days of the week - a combination of walking and strength training has been shown to help prevent loss of bone density and fractures in women who have gone through menopause, he explains. "You should also try practising stress-reduction techniques and exercises, such as those found in meditation or yoga, as they may be particularly helpful during the menopausal transition."
Essential health tests
One of the vital health tests from the age of 50 onwards is the mammogram, according to Dr Pace. "Most doctors encourage women to start having mammograms at least every two years from the age of 40 and every year from 50 onwards," he says.
Other cancers you should be screened for include bowel cancer (once every five years from age of 50), skin cancer (once every year from the age of 45), and cervical cancer (once every year, for three years in a row).
Tests you need to know about
Mammograms Most clinics and hospitals offer these tests. At Welcare Hospital, book a mammogram for Dh750 or as part of a SonoMammo package (mammogram and ultrasound) for Dh1,100. Call 04-2827788.
Cardio metabolic tests To help determine your health in terms of heart disease and diabetes, this test is available for Dh9,999 at the Eternity Medicine Institute. Call 04-4508181.
Cervical smear tests These can also be undertaken at most hospitals and clinics. Dubai London Speciality Hospital in Jumeirah offers them for Dh500. Call 04-3446663.
Fasting blood sugar tests This test will determine if you have diabetes, a crucial test for those overweight or inactive. Available for Dh100 at Welcare Hospital (04-2827788) or take a Diabetes Risk assessment test at XY Clinics, call 04-3807554.
Bone density tests This test determines if you have osteoporosis. Price ranges from Dh300-950, depending on the type of procedure recommended. Available at The City Hospital (04-4359999) and EHL Dubai Mall Medical Centre (04-4495111).
Total oxidative stress test Address the root cause of ageing with a total oxidative stress and anti-oxidative capacity test, which reveal the hidden details of what's going on in your body and which areas to focus on for proper rejuvenation. Dh700, XY Clinics. Call 04-3807554.
Well woman packages Amber Clinics in Deira offer packages, with tests customised for your specific age (includes tests for bone density, liver and kidney function, cholesterol levels and gynaecological issues). Below-30 package, from Dh550; 30-40, from Dh1,350, and above -40, from Dh1,250. Call 04-2309100. Welcare also offers women health packages, call 04-2827788.
STD tests For chlamydia or other STD tests, visit the discreet Manchester Clinic. Call 04-3440300.
