Puberty and the teen years

The average age for starting periods (menarche) is 13 years, although there is a wide normal variation from 10–16 years. As many as one in two teenage girls experience period problems such as premenstrual syndrome, painful periods and heavy or irregular bleeding. These problems mostly result from hormone imbalances and, because in these early cycles, an egg often does not mature enough to be released. Things usually settle down after a few years so periods become more regular and predictable.

Research suggests that teenagers who eat a lot of fish are least likely to suffer from painful periods, as omega-3 fish oils have a beneficial effect on inflammatory chemicals that trigger period cramps. Wearing magnetic therapy devices can help, too. Eighty per cent of 17-year-olds suffer from acne, an inflammatory skin disease associated with over-sensitivity of sebaceous (oil) glands to the effects of the male hormone, testosterone. Although most sufferers are in their teens and early 20s, one in 20 sufferers are in their 30s and 40s.

Acne is linked with increased number of bacteria (Propionibacterium acnes) on the skin. A healthy, wholefood diet full of fresh fruit and vegetables will supply antioxidant vitamins and minerals. Sufferers should include nuts, seeds, oily fish and wholegrain cereals in the diet as these contain essential fatty acids that have an anti-inflammatory action. Vitamin C, vitamin E, zinc, grapeseed or pine bark extracts are helpful for reducing inflammation. Products containing dilute, antiseptic tea tree oil, aloe vera or silicol gel are often effective natural treatments.

Exam stress affects most teenage girls. While cramming may seem desirable, it is important to balance time spent revising with time for ‘safety-valve’ relaxation and non-competitive exercise, to burn off the effects of stress hormones. The ability to concentrate and absorb information is much improved after taking a break.

Diet is important – eating a cereal breakfast, for example, can improve concentration and increase the speed at which new information is recalled. Ginkgo biloba extracts can improve short-term working memory, while lemon balm (Melissa officinalis) – known as the ‘scholar’s herb’ – is traditionally taken by students suffering from the stress of impending exams. Bach Rescue Remedy (containing flower essences) is excellent for exam nerves.

The reproductive years

More women now have babies in their 30s than in their 20s, mostly through choice in delaying motherhood and establishing their career first. Female fertility naturally decreases with age, however, and will take an average of six months (and sometimes as long as two years) to conceive at the age of 35 compared with 2–3 months at the age of 25.

The most fertile time of the month lasts for the six days up to, and including, the day of ovulation. The time of ovulation varies, although it is usually said to occur around 14 days before your next period is due. New research shows the timing of ovulation is highly unpredictable, however, even in women whose cycles are regular. At least 10 per cent of women are fertile on any given day between days 6 and 21, and up to 6 per cent are potentially fertile even on the day their next period is due.

Women planning to conceive are advised to take folic acid supplements (400mcg daily) and to increase their intake of folate-rich foods such as dark green leafy vegetables. Avoiding alcohol and excess stress and exercising regularly are recommended. As many as 20–30 per cent of women are thought to have polycystic ovary syndrome or PCOS, although most cases are mild and only 5 per cent of women develop symptoms such as excess hair and acne. In PCOS, the ovaries produce too many male hormones (androgens such as testosterone), which block the normal growth and development of egg follicles. As a result, the ovaries become covered with multiple small cysts containing under-developed eggs.

PCOS is diagnosed when at least two of the following are present: lack of periods and/or lack of ovulation; raised androgen levels; and/or ultrasound findings of polycystic ovaries. Treatment with the fertility drug clomiphene is effective in triggering ovulation in four out of five women with PCOS. Stronger fertility drugs such as gonadotrophins will help up to 95 per cent of women ovulate, but significantly increase the risk of multiple pregnancy. Following a low glycemic index diet will help and extracts from Agnus castus berries help to neutralise the excess testosterone hormone occurring in PCOS.

The middle years: watching the waistline

Between the ages of 25 and 75, a woman’s body fat percentage increases, on average, from 27 per cent to 40 per cent; lean body mass (muscle) decreases from an average of 40kg to 35kg. Between the ages of 25 and 45, your metabolic rate may fall by as much as 12 per cent, leading to middle-aged spread unless you eat less (a healthy low-fat diet) or exercise more. Exercise is the most effective way known to increase the metabolic rate (as much as ten-fold), mobilise fatty acids from fat cells and increase the burning of fatty acids as fuel in muscle cells.

Research has also shown that after prolonged brisk walking, blood fat levels will rise much less than usual after eating as dietary fats are rapidly burned for fuel rather than added to fat stores. This effect was noticed when exercise was taken as much as 15 hours before the meal, and when exercise was taken 90 minutes after the meal. By the age of 45, only 20 per cent of women can still bear children. Most women enter the menopause between the ages of 45 and 55 years – the average age when periods stop is around 51 years (see article on page 119).