Wellness for Women in their 40s and beyond

What Happens as we approach or are beyond menopause?

As a woman approaches menopause, our hormone progesterone drops and our hormone estrogen goes through waves of lower and higher levels, with an ultimate drop in production. This perimenopausal period which can start around age 40 often lasts between 2-10 years. Along with common perimenopausal symptoms such as hot flushes, night sweats, insomnia, the loss of estrogen comes brings other changes in a woman's body namely bone loss, loss of strength and muscle mass, decreased insulin sensitivity (responsible for weight gain and lead to other chronic conditions, and high cholesterol, amongst others. Yes it’s not fair, but it’s natural though these can often be reduced, prevented or reversed with adjustments in diet and exercise.

Conditions That Can Be Prevented Through Proper Nutrition and Exercise

1. Bone loss

Loss of bone mass occurs as we age due to bone being broken down more quickly than it is created. Increased weight-bearing exercises and diets designed to optimise calcium, vitamin D, protein, magnesium, potassium, and phosphorus absorption can blunt or even reverse this process.

2. Loss of strength

Loss of strength, referred to as age-related sarcopenia, can occur during this time unless addressed with proper fitness and adequate protein intake. Resistance training (lifting weights or using bands or body weight) is extremely important to stop the loss of muscle mass and preventing insulin resistance.

3. Insulin resistance and weight gain

With declining estrogen, our sensitivity to the hormone insulin decreases (decreased insulin sensitivity aka insulin resistance). Insulin is the hormone that responds to blood sugar levels. Insulin sensitivity is crucial for maintaining a healthy weight and preventing many chronic illnesses, including but not limited to type II diabetes, hypertension, and cardiovascular disease. There are various ways in which we can improve our insulin sensitivity.

4. Cholesterol levels

Our cholesterol levels, or at least the not-so-nice type of cholesterol (LDL), also tends to increase with this transition. This does not mean you can no longer have eggs or other types of 'good' cholesterol, but you may want to avoid processed dairy, chips, and fried foods.

FITNESS FOR WOMEN OVER 40

Though any exercise is better than none, strength-building exercises such as weightlifting, training with resistance bands, or using body weight have a greater impact on improving bone density, reducing age-related muscle loss, and enhancing insulin sensitivity. Endurance exercises such as biking, swimming, and walking also offers cardiovascular benefits. Strength training should be performed 3-4 days per week, and these days should be spread out throughout the week to avoid overtraining and prevent losing the gains made between sessions. On days when you are not performing strength-building exercises, light to moderate endurance training, such as walking, jogging, cycling, or swimming, can be performed.

NUTRITION FOR WOMEN OVER 40

There are a few things that are common among all ageing women:

• The need for protein increases to maintain muscle mass.

• Calcium, vitamin D, magnesium, potassium, and phosphorus-rich foods (and possibly supplements) are vital for maintaining bone density and heart health.

• Adequate sources of omega-3 fatty acids are necessary to support heart health and cognitive function.

• Processed foods may be less well-tolerated due to slower detoxification pathways.

• For many women, insulin sensitivity decreases, leading to lower tolerance for carbohydrate-rich foods, especially processed options like pasta, bread, cereals, sweets, and wine.

1.    Prioritize Protein

Protein should be the main focus in EVERY meal. A recent study published in the National Library of Medicine showed that a minimum of 1.2g/kg of body weight/day of dietary protein intake is required to maintain muscle mass in older women. This would equal a minimum of 74 g of protein daily for a woman weighing 64 kg or 140 pounds. However, additional protein may be needed for individuals engaging in muscle-building exercises.

Here are some healthy protein options:

• Cooked Chicken Breast: 85g = 28 g protein

• Cooked Salmon: 85 g = 22 g protein

• Lean Cooked Steak: 85 g = 26 g protein

• Eggs: 1 large egg = 6 g protein

• Cooked Tuna: 85 g = 22 g protein

• Almonds: 1/4 cup (36 g) = 8 g protein

• Pistachio: 1/4 cup (30 g) = 6 g protein

• Cooked Quinoa: 1 cup (185 g) = 8 g protein

• Low Fat Greek Yogurt: 1 cup (240 g) = 28 g protein

• Edamame 1 cup (120 g) = 12 g protein

• Brussel Sprouts 1 cup (90 g) = 3 g protein

2.    Bring in Nutrient Dense Foods

Not all calories are created equal. It's more important than ever to ensure that the foods you choose are loaded with the vitamins and minerals your body needs to perform at its best. Calcium, vitamin D, vitamin K, magnesium, potassium, and phosphorus are especially important during the perimenopause and menopause years to maintain bone mass and muscle function.

Antioxidants such as beta-carotene, vitamin C, and vitamin E are also crucial in reducing the effects of aging on all organ systems, including your skin and muscle tissue. 'Eat the rainbow’ to ensure you get a wide spectrum of antioxidant vitamins and minerals. Choose a variety of fruits and vegetables of different colours to add to your plate. Vegetables that are dark red, for example, have different antioxidants from those that are green.

Here are some of the best foods to incorporate into your diet to meet your vitamin and mineral needs as you age:

Dark Leafy Greens: Broccoli, kale, spinach, brussels sprouts. Good source of: Calcium, vitamin K, iron, magnesium, potassium

Berries: blueberries, raspberries, strawberries blackberries. Good source of: potassium, magnesium, vitamins C, vitamin K, fibre, prebiotics

Seeds/Legumes: flaxseeds, sunflower seeds, soy beans or edamame.  Good source of: Vitamin E, Manganese, calcium, Phytoestrogens (can help reduce perimenopause symptoms)

Orange Vegetables: Carrots, sweet potato, squash, peppers.   Good source of: Beta-carotene, Vitamin K, potassium

3.    Get Enough Omega 3 Fatty Acids

Omega-3 fatty acids are crucial nutrients supporting heart health, reducing levels of LDL cholesterol, and combating chronic inflammation. Found in fatty fish, nuts, seeds, and soybeans, omega-3s can also be obtained through supplements for those who may require more. In general, consuming 2 to 3 servings of fatty fish each week provides sufficient omega-3 intake.

When it comes to omega-3s, the source matters. Omega-3 is highly shelf-stable, so not all supplement brands are created equal. Ensure your supplements are third-party tested and from a reputable brand, ideally source from your nutritionist or natural heath practitioner. Source quality is also vital when obtaining omega-3s through food; for example, wild-caught salmon has a more favourable omega-3 (anti-inflammatory) to omega-6 (inflammatory) ratio.

Here are some examples of quality omega-3 sources:

·      Wild-caught salmon, mackerel, sardines, herring, oysters, chia seeds, flaxseeds, hemp seeds, walnuts, soy beans/edamame

4.    Balance Your Plate and Reduce Snacking

Often after menopause, our response to the hormone insulin often diminishes, a condition known as insulin resistance or reduced insulin sensitivity. Think of insulin as the key that opens the door for sugar to enter the cell. With insulin resistance, this key no longer works as effectively, and our bodies have to produce more insulin in response to sugar in the bloodstream. This can lead to complications such as weight gain, fatigue, and brain fog. Over time, more chronic conditions may develop, including type II diabetes or cardiovascular disease.

The good news is that this is preventable and even reversible with the right nutrition and exercise. Highly processed foods and diets high in processed carbohydrates can contribute to insulin resistance. Processed foods, often found in boxes, bear little resemblance to their natural origins. For instance, cereal looks nothing like the 'plants' it came from. Despite labels claiming to be 'plant-based' or 'heart-healthy,' these foods can have the opposite effect. To improve insulin sensitivity, meals should be balanced with clean protein, healthy fats, and fibre.

Balanced plate = Unprocessed complex carbohydrates + Protein + Healthy fats + Fibre

Fibre is abundant in whole foods such as vegetables, fruit, beans, legumes, and minimally processed grains (such as quinoa or barley). Another important piece of the puzzle is allowing blood sugars to return to baseline between meals, so minimise or eliminate snacking. If a snack is necessary, opt for foods higher in protein and/or natural fibre, such as mixed nuts, yogurt with berries, or veggies with hummus.

5. Take Control

·      Prioritise a balanced and nutrient-rich diet alongside exercise routines,

·      Consistency is key, and as you embark on this journey, may you discover the joy of nourishing your body and embracing an active lifestyle.