To the older population,
I have the utmost respect and love for you. I hope you find something in this post that you can cling to, and possibly learn from. As you age (and as I age too!) there are aspects of life that will slow down and possible diminish, but know that there are many things that you can do to improve them. You are in control more than you realize. Seek help from your doctor and a trainer if possible. Make healthy choices when it comes to food, and you are golden. GOLDEN!
With love and respect,
Let's start with Menopause...and Older Women in General
Bit of humour in the video ..but so accurate in how much people know about menopause these days. When people hear the word 'menopause', the first thing that usually comes to mind is women with hot flashes or are moody. It's so much more than that though. And there are so many things you can do to IMPROVE those symptoms too!! I hope I can open your eyes a bit on the subject, and also give you some great ideas that may help you conquer this stage in life as well.
Here are some unpleasant symptoms that are part of menopause:
-shorter/longer/complete stoppage of periods
-hot flashes or night sweats
-insomnia
-thinning hair/increased facial hair
-vaginal dryness
-fuzzy thinking or moodiness
-loss of libido
-loss of muscle tone and abdominal obesity
-increased bone loss (hence all those bone densities your doctor orders each year!)
It is believed that this all happens because as women, your ovaries either decrease or completely stop producing two hormones called estrogen and progesterone, and even to a lesser extent in women, testosterone. Once you've gone 12 months or longer without a period, you're considered to be fully menopausal.
As that sounds like no fun at all, there definitely are things that you can do to either stop symptoms, or lessen them so that you can be more comfortable in this stage of life, and even enjoy!!
Here's a few suggestions:
EATING ENOUGH PROTEIN -
Because naturally you tend to lose muscle mass as you age, it is important to get enough protein. The degree of muscle loss is actually helped if we make sure we are eating enough healthy food - specifically lean proteins. A great goal for yourself would be to try to increase muscle mass on your body - I'm not talking trying to get huge muscles, but lean muscle mass. Muscle mass burns calories, increases your sensitivity to insulin (which is a good thing) and increases your testosterone levels. This is all good!
This is a great time in your life to eat the most nutritious choices you can. I've posted about it before about Canada's Food Guide and making sure you get your food groups in. This can be done with a little bit of planning on your part, but will reap huge (HUGE!) rewards in the long run. A happier, healthier you and a leaner you as well!
EXERCISE -
I can't stress how much your body will love you if you get moving!!! I'm not talking getting a gym pass and running until you faint. I'm talking about going on walks with your dog a few times a week. I'm talking about doing some balance exercises to keep your muscles and mind going. I'm talking about jogging with a friend a few days a week if your body will allow. I'm talking about marching in place during commercials, just to get your body moving. Little decisions will add up big in the long run.
If you are thinking there is no way my body can do these things because I have aches and pains, well I have positive news for you! Your body will love you for it. Check with your doctor and make sure you are cleared to exercise (no excessive blood pressure etc) and start moving! Oh your body will love you for it.
And I promise this isn't a plug to all exercise trainers, but this is a great time to maybe invest in a personal trainer. If they are a well-educated trainer, they can inform you of all the changes your body is going through, and have answers and suggestions of what you can do to improve your general health.
Last summer, I wrote a post on sleep and the importance of it. I know it's hard getting sleep when you wake up many times throughout the night soaking wet with sweat or just for no reason at all except insomnia, but make going to bed at a decent time a priority for you. This is great for anyone to do, but especially important as you go through menopause.
This is from the post back in August:
How Hormones Affect Your Sleep-
Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full. When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food.
Inadequate sleep:
*interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
*drives down leptin levels, which causes the body to crave carbohydrates.
*reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle.
*can lead to insulin resistance and contribute to increased risk of diabetes
*can increase blood pressure
*can increase the risk of heart disease
Inadequate sleep:
*interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
*drives down leptin levels, which causes the body to crave carbohydrates.
*reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle.
*can lead to insulin resistance and contribute to increased risk of diabetes
*can increase blood pressure
*can increase the risk of heart disease
Lots of science talk, but to sum it all up - inadequate amounts of sleep actually screws around with your body. Your body needs rest...
SUPPLEMENTS -
This is a hot topic as some people are all for hormone replacement therapies, and some people swear by vitamins/supplements and how wonderful they work. I will tell you this though - arrange for an appointment with your family doctor and seek their advice. It's easy to put it off, but how great would it feel being educated and proactive with your symptoms!
Plus, how great would it be going through a day without hot flashes....or going to bed and actually sleeping through the night. Educate yourself - be it through your doctor, books, online, or word of mouth recommendations. Sleep, a nutritious diet, exercise, and possible supplements could be the answer to a physically-happier you.
A FEW DIETARY ESTROGEN RAISERS -
- Alcohol (I'm not joking - just stick to 1 drink a day maximum. If you're at any breast cancer risk, skip altogether)
- Caffeine (limit to 1-2 cups of coffee a day, no pop/soda)
- Fats (and I don't mean trans-fats, the healthy fats!)
- Flaxseed (this comes in oil or seeds or supplements even. As an added bonus, it's a great source of omega-3 fatty acids)
- Soy (so much science in this one, but trust me, it's AMAZING for your body if you are needing an estrogen raiser. You can find it in all soy products but the fermented soy products are what you want to look for, such as tofu, miso, tempeh or edamame. Not common foods you probably eat, but something new to try maybe??)
Now for the older population of men.....Andropause
It's one of those things that has been proven by science - andropause (or male menopause) does in fact exist. Andropause is a little different in the fact that it doesn't come from nowhere and hit you in the face, figuratively, like menopause does. It creeps up slowly...and is a slow decline in a few key hormones.
Starting around 30 years old, men's testosterone levels drop about 10% each decade. By the time age 50 creeps around, those levels are quite a bit lower and a few things start to happen:
-decreased libido/erectile dysfunction
-depression or lagging energy
-insomnia
-loss of muscle mass
-memory loss/muddy thinking
-prostate issues
That all being said, just like menopause, there are things you can do to either stop or slow down the ageing issues that come with andropause. There is hope my friends!
EXERCISE -
Not only is it amazing for your general health, but exercise actually helps with all the science going on in your body right now. It will help decrease your fat overall, and will allow your testosterone wander free in your body instead of it binding to your SHBG (which is a protein called sex hormone-binding globulin that makes that testosterone inactive). Does that make sense? Your testosterone can wander free in your body and keep your feeling younger because of it.
And I promise this isn't a plug to all exercise trainers, but this is a great time to maybe invest in a personal trainer. If they are a well-educated trainer, they can inform you of all the changes your body is going through, and have answers and suggestions of what you can do to improve your general health.
TALK TO THAT DOCTOR OF YOURS -
I can't stress enough how great doctors are at helping with this phase in life. They can help you with the holistic approach and lifestyle changes you could make to ease yourself. Or they can help with testosterone supplements that could be perfect for you. There are people that will supplement on their own, and sometimes what can happen, without a doctors advice, is actually run the risk of your body shutting your natural hormones off coming from your pituitary gland in your brain.
HAVE MORE SEX -
Darn it, hey? Do I HAVE to?!?!?! LOL. Take one for the team. As wonderful as it sounds, the more you use it, the better the equipment stays in working order as you get older. If you are having dysfunction problems along the way, like I said before, talk to that doctor about different options for you. But if you are in great health in a sexual sense, enjoy that part of life - it'll make you feel younger and will also lift your spirits. We've all seen Viagra commercials - makes you feel like a million bucks again.
A FEW DIETARY TESTOSTERONE RAISERS -
- Allicin (in garlic and onions)
- B Vitamins (in fortified cereals, meat, poultry, beans and fish)
- Caffeine (1-2 caffeinated beverages a day, and finish before noon if you can)
- Niacin (found in dairy, lean meats, poultry, fish, nuts and eggs. Some fortified breads and cereals too)
- Vegetable fats (found in soybeans, corn, oils (canola and olive))
- Zinc (found in lots of great protein foods, seafood, beef, pork, dark chicken and turkey meat, cheese, yogurt, almonds)
This is the part of life, like I wrote with menopause, where you can benefit amazingly if you are eating healthy. Getting those vegetables and fruits, choosing whole-wheat over white flour, drinking enough milk and getting dairy products in. Your body will THANK YOU and you'll feel better because of it. Increased energy and less sluggishness.
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