Advanced aging is regarded as a sign of heavenly grace and excellent knowledge in many cultures. However, aging can be frightening for some women as they go through health changes such as menopause.
Menopause is a new chapter in a woman’s life, and many women may suffer hormonal changes and a decrease in estrogen and progesterone. Hot flushes, headaches, bladder infections, cold hands and feet, forgetfulness, and inability to concentrate are all symptoms that might accompany it.
There are numerous ways to support women throughout this time of life through nutrition and a healthy lifestyle.
Fiber-rich foods should be consumed at all stages of life. Optimal fiber intake lowers cholesterol and triglyceride levels while also strengthening gut walls. Fibre has been shown in tests to assist in maintaining a healthy blood sugar level and prevent insulin resistance. According to one study, women who eat a high-fiber diet (35-75 grams per day) are less likely to get ovarian cancer than those who don’t.
They are high in phytoestrogens, including matairesinol and secoisolariciresinol, which have estrogenic properties. Intestinal bacteria use these lignans to make additional lignans and have estrogenic and antiestrogenic properties (help support hormone balance). In one study, women who ate two tablespoons of flaxseed twice a day saw a significant reduction in the frequency and intensity of hot flashes.
Blending flax seeds into smoothies, adding them to baked products, or sprinkling them on salads are simple ways to increase your flaxseed intake.
Fats that are good for you
Heart-healthy fats are essential, such as omega-3 fatty acids found in wild-caught salmon, sardines, and mackerel. Numerous studies have found that eating omega-3 fatty acids daily can help to reduce the risk of cardiovascular disease, depression, arthritis, eczema, and inflammation.
You may be familiar with the term inflammation. Chronic inflammation is frequently caused by modern lifestyles, fast-paced lifestyles, and chronic stress. Inflammation is a vital bodily function that is frequently caused by various causes, including stress, toxic exposures, and overly processed meals and sugar. Our bodies will manufacture pro-inflammatory cells and substances called interleukins (ILs), tumor necrosis factor (TNF), and nuclear factor-kappa B (NF-kB) prostaglandins if inflammation is not handled. Another way, all of these chemicals can harm our bodies and are frequently the root causes of many chronic and autoimmune diseases.
It’s good to have your healthcare practitioner order a C-reactive protein test to assess your level (hsCRP). It’s a sensitive marker for assessing inflammation and a high-risk factor for cardiovascular disease. Here’s how to figure out how much danger you’re taking:
- Low risk (less than one mg/l)
- Typical risk (1-3 mg/l)
- (>3 mg/l) is a high-risk level.
If you have a lot of inflammation, which can happen as you get older, eating a Mediterranean-style diet with a high omega-3 to omega-6 ratio is a fantastic way to reduce inflammation and support healthy aging.
More omega-3 fatty acids can be easily incorporated into your diet. Some examples are grilling, roasting, or baking wild-caught seafood with roasted vegetables, salad, rice, or pasta.
Vitamin D, K2, and Calcium Intake at Optimal Levels
Osteoporosis is a disease that affects many older women. The following are the most common risk factors:
- Age is a factor (50-90 years old)
- Petite stature
- Fragility fractures in the past
- Hip fractures in the parents
- Rheumatoid Arthritis (RA) is arthritis that affects the joints.
- Hyperparathyroidism (hyperparathyroidism) is a condition in which
- Vitamin D deficiency
- Vitamin D receptor genetic variants
Bone mass rises fast during youth, then slows in late adolescence. Most women reach their peak bone mass between the ages of 28 and 30, after which they begin to lose an average of 0.4 percent of their bone mass per year. After menopause, women experience a quicker rate of bone loss, with an average of 2% loss in the first 5-10 years.
To sustain healthy bone mass, it’s critical to take adequate amounts of vitamin D, K2, and calcium. The right amount of essential elements in your diet can help you avoid osteopenia and osteoporosis.
Collagen could be found in your favorite body lotion, skin cream, or supplement. Perhaps you’re curious about the benefits of collagen to your body. And why should you incorporate it into your healthy lifestyle to age gracefully?
Collagen, mainly type I collagen, is one of the most prevalent proteins in the human body. It can be present in various body tissues, including muscles, bones, tendons, digestive health, and blood vessels. Did you know that collagen makes up two-thirds of our gut? It offers our skin strength and elasticity and assists in the replacement of dead skin cells. It’s also essential for our joints and tendons since it helps strengthen and resiliency tissues to tolerate stretching.
Our natural collagen production decreases as we age. Sagging skin, wrinkles, and joint pain are common collagen depletion and aging indications. Furthermore, smoking and eating a high-sugar diet can decrease collagen levels.
According to research, collagen-related disorders are thought to be caused by a lack of collagen-rich diets and nutrient malabsorption in the digestive system.
A diet high in amino acids maintains a sufficient supply of collagen. Collagen can be found in a variety of natural sources, including:
- Soy, beans, eggs, meat, fish, and poultry are high in protein.
- Collagen can be found in abundance in animal bone broth. It can be made by boiling bones in water with a bit of vinegar for at least 4 hours.
- Shellfish, legumes, whole grains, and nuts are high in zinc.
- Foods high in vitamin C include: Collagen can also be found in citrus fruits, bell peppers, leafy greens, tomatoes, and berries.
- Chicken, fish, cows, beef, hog skin, chicken skin, and fish are other foods.
Aging can be a thrilling time in a woman’s life. For optimal health and wellness, it’s critical to consume a nutrient-dense diet and guarantee enough consumption of crucial nutrients.
Suppose everything seems overwhelming, and you’re unsure where to begin. In that case, you can always approach health coaches who will gladly advise you and get you started on a healthy path to achieve your health objectives and avoid numerous age-related chronic problems.