3 things women over 40 + 50 need to know!

 

You’re approaching 40, you’re mid 40’s or you’re enjoying your 50’s, and you’re wondering what the secret is to health, hormones and longevity? Well I don’t know that! That title was clickbait, wasn’t it?! ;-)

BUT what I do know, is close to the age of, and after the age of 40, there’s a complete shift with hormones, metabolism, bone health and mood.

Now, before menopause hits (which for most women is the age of 45-55 years of age), perimenopause occurs in the one to TEN years leading up to menopause. This means women from the age of 35 years could be experiencing perimenopause.

During perimenopause there’s lower progesterone, which contributes to anxiety, heart palpitations, night sweats, heavy periods and migraines. At the same time that progesterone drops, oestrogen tends to increase 2-3 X higher than it has before, which can contribute to fluid retenetion, irritable mood, breast pain and heavy periods.

When you move in menopause your ovaries make a lot less oestrogen than they use to. This can contribute to the hot flushes, depression and insomnia. Oestrogen also supports insulin sensitivity, which is why even if you’re eating the same foods and doing the same things you did a few years earlier, you might still be getting sugar cravings or feeling the weight creep on around the belly. It’s not necessarily you - it’s your hormones driving the shift. Oestrogen is not only a insulin supportive hormone, but it also protects bone health, which is why being aware of metabolism, hormones and bones/muscle mass is so important.

3 things women over 40 + 50 NEED to know to improve their health:

  • Do strength training. A few times a week. Every week.

    Once you hit menopause, your oestrogen drops, and oestrogen is the hormone that helps with insulin sensitivity, bone health and muscle mass.

    • Forget about endless powerwalking and repetitive cardio session; the most important exercise for women is strength training. From squats to push-ups, weight lifting to wall sits, you can find the right strength and resistance training that’s safe and can support your muscles, bones, metabolism, insulin levels and whole cardiovascular system

      • Infact, if you’re over 65 years of age and you fall and break a bone, there’s a 30-40% chance you’ll be dead within a year. It’s a frightening and confronting statistic, isn’t it?

      • Research shows 2-3 sessions a week of strength training can lower cholesterol.

      • 12 weeks of strength training can improve insulin sensitivity by 24%

  • Eat good quality protein (at least 20-30 grams at each meal)

    Your protein requirements increase as you age. Protein is needed to maintain muscle mass, to support neurotransmitter production + mood, to support hair, skin + nails, and so much more. Plus protein keeps you fuller for longer and reduces sugar cravings.

    • Most women require 1 gram of protein per kilo of body weight.

      • For example, a 75 kg woman would be aiming for 75 grams of protein per day

      • Read more about protein sources here

  • Eat a handful of nuts a day

    Nuts are a nutrient-dense source of vitamins, minerals and antioxidants. Nuts have antioxidant and age-protective benefits, and are linked with reducing a number of chronic diseases.

    • Several studies show 30 - 50% lower risk of myocardial infarction, sudden cardiac death, or cardiovascular disease associated with eating nuts several times a week.

      • 1 serve of nuts = 1 handful (= 30 grams).

      • Enjoy a range of nuts including almonds, macadamias, pecans, Brazil nuts, cashews, pine nuts, pistachios, etc.

        • For example, eating 3 Brazil nuts a day gives you the daily requirement of selenium; a potent antioxidant and thyroid-supportive mineral

 
Olivia McFadyen