HEALTH + WELLNESS
Health & Wellness Through The Ages cont ...
IN YOUR 50S AND 60S
Eat More Healthy Fats
We all know that saturated fats are bad for our arteries and heart health , but studies show that as we age , they can also become detrimental to our concentration and memory . Your 50s is the ideal time to cut down considerably on red meat , butter , cheese , chocolate ( dark is better ), biscuits and pastries , and work towards adding more fatty fish ( salmon , tuna and mackerel are great ) and fats from plants like flaxseed and nuts to your diet , which will benefit your heart and brain , as well as your waistline .
Protect Your Joints
People used to think running would wreck their knees as they aged , but new research suggests even a gentle jog might make them stronger by working the muscles that protect them – which also doesn ’ t appear to raise the risk of arthritis . That said , if you have arthritis or damaged joints , running could be too much , but you can still benefit from lowimpact exercise like walking or cycling , which can help strengthen muscles , support joints and reduce pain .
Reduce Your Salt Intake
Is your blood pressure higher than it used to be ? That ’ s not unusual as it tends to rise as we get older . Sodium specifically can drive your blood pressure up , so cutting down on salt in your diet is a must . The saltiest sources are processed and packaged foods , as well as mass-produced bread and rolls , so start by cutting them down or out completely and introduce more fruits and vegetables , fish , beans and nuts into your diet , flavouring meals with herbs , spices , vinegars and other low-sodium flavourings rather than table salt .
IN YOUR 40S AND 50S : A MOMENT FOR THE MENOPAUSE
Discussion about the menopause is still oddly taboo ; akin to talking about sex , or money , both of which we as a nation seem to squirm at the mere mention of . It ’ s time to stop the silence though – the menopause ( and its opening act : perimenopause ) is an unavoidable physiological process that normally takes place in women after the age of 40 , but more usually between the ages of 44 and 55 . Symptoms can include hot flushes , night sweats , insomnia , reduced libido , vaginal dryness , headaches , low moods , palpitations and anxiety ; the menopause is certainly not fun , but it doesn ’ t have to be intolerable .
It ’ s key to remember that not all women have a miserable time and symptoms can vary , but numerous studies confirm that what you eat can make the difference between having a difficult or easier menopause , so these tips are worth taking on board .
• Stabilise blood sugar levels by reducing the amount of sugar and refined foods in the diet and eating little and often to reduce the toll on the adrenal glands .
• Reduce or eliminate caffeinated drinks such as tea and coffee , which contribute to blood sugar problems but also act as diuretics depriving the body of vital nutrients and trace elements .
• Ensure a good intake of essential fatty acids from oily fish , nuts and seeds which help lubricate the joints , skin and vagina .
• Avoid fizzy drinks which contain high levels of phosphorus and increase
the risk of osteoporosis by increasing urinary calcium excretion .
• Include a good intake of phytoestrogens in the diet from many sources and not just soya . Phytoestrogens are found in almost all fruit , vegetables and wholegrains but they are most beneficial when they are found in legumes , such as soya , lentil , peas and chickpeas .
There are also a number of herbs that are helpful for the menopause including soya , sage , flaxseeds , hops and red clover . Sage has been shown to decrease hot flushes by 50 % after four weeks and by 64 % after eight weeks . It also helps with decreasing insomnia , irritability , anxiety , physical and mental exhaustion by up to 47 %, which can all be symptoms around the menopause . Hops have been shown to help with both hot flushes and night sweats , and red clover is one of the most extensively studied herbs with research indicating that it significantly reduces symptoms compared to a placebo .
Try this : Natures Aid Red Clover Complex , from £ 8.99 , hollandandbarrett . com
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