Holistic Strategies for Healthy Aging
🌸One thing is for sure: we ALL age and want to stay healthy as we do!
Did you know that decreased estrogen levels in aging make women more vulnerable to certain health issues?
· Heart disease is the #1 KILLER of women who are more at risk after menopause.
· Bone loss occurs gradually from age 30
· 80% of osteoporosis occurs in women (especially after menopause)
But here’s the good news! There are evidence-based things you can do to help keep your heart strong and your bones resilient. 💪
Keeping Your Heart Healthy ❤️
· Stay Physically Active. Try to do something active every day––take the stairs, go for a walk at lunch, take a dance class, or ride your bike. Remember to do strength training during the week.
· Focus on Heart-Healthy Foods. Enjoy veggies, lean protein (such as fish, poultry, beans, and nuts), fruits, whole grains, and healthy fats. Limit trans fats, sodium, and added sugars.
· Manage Stress. From breathing practices and meditation apps to time in nature or with your favorite people, cultivate a de-stress habit.***
· Know Your Numbers. Work with your provider to track your blood pressure and monitor your cholesterol and triglyceride levels. Follow Dr. Peter Attia’s info in Outlive. there are specific tests you need.
· Aim for a Healthy Weight. You can lower your heart disease risk by keeping a healthy weight. Heart-healthy eating and staying physically active will help with this. BMI is best between 19 to 25. Above 25 often indicates insulin resistance and inflammation, with short and long term negative outcomes.
· Try Helpful Supplements. Blood Pressure by Shaklee is a scientifically supported nutritional solution to help retain healthy blood pressure.* Other important nutrients are VitaLea-multi vite/mineral, Omegaguard for EPA/DHA, Vivix-a Resveratrol combination*. There are many others, ask me for assistance in learning what may be of benefit. We have an interesting computer assist with millions of data points, as well.
Protecting Your Bone Health🤸🏽♀️
· Engage in Weight-Bearing and Strength-Building Exercises. Strengthening your muscles supports your bones! You can do this through weight-bearing movement like walking, dancing, and stair climbing plus any exercise that builds strength.
· Do Balance and Coordination Practices. Movement practices like yoga, qigong, and dance can help reduce your risk of falls and fractures.
· Keep a Healthy Weight. Being underweight or overweight can increase your risk of bone loss and fractures.
· Get Enough Calcium and Vitamin D. Aim for 1200mg/day from all calcium sources, plus 800 -1,000 IU (20 – 25mcg) of vitamin D3. OsteoMatrix® contains these and other nutrients to help minimize bone loss.* Have your vitamin D tested twice a year to learn if your levels are optimal. Most people aren’t optimal.
· Avoid Smoking and Excessive Alcohol. Tobacco use and over drinking may result in a lower bone mass, increasing your risk of fractures.
🧠 Bonus Tip: Some women report increased forgetfulness during perimenopause or early menopause. MindWorks® and omega-3 supplements like OmegaGuard® may be helpful here. MindWorks ingredients have been clinically shown to improve your mental sharpness and focus, with vital nutrients to help keep your brain healthy as you age.* The DHA in OmegaGuard helps support healthy brain function.*
Remember––aging may bring changes, but you get to keep your sparkle! ✨
➡️ What do you hope to enjoy doing more of as you get older? I want to ________.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
www.heart.org to learn about the difference between symptoms in women and men. They can be significant, and often missed in women. Learn CPR, that knowledge led to a miracle in my family and a life saved. It helped me save my neighbor across the street. You never know. I did CPR on a man on a train platform in Oslo. He survived. The skill set is worth the time and effort, and do the refreshers on a timely basis.
