9 Health Secrets for Women Over 50

As of 2020, life expectancy for women in the United States is 80.5 years, and you may live much longer than that. Taking care of your health can help you to celebrate more birthdays and increase the quality of your life.

You probably know that women tend to live longer than men. However, you may be surprised to learn that women are at higher risk for many conditions that are common in old age. That includes cataracts, Alzheimer’s disease, and stroke.

Lifestyle changes and medical care can help prevent and treat many of these issues. Discover health secrets that women over 50 need to know.

Dealing with Menopause

The average age of menopause is 51. This natural decline in reproductive hormones affects your body in many ways. Symptoms like hot flashes and night sweats can last for several years or more, but usually decrease in frequency and intensity over time.

These strategies can help you to deal with the symptoms of menopause:

1. Fight weight gain. Many women notice their body weight increasing after menopause. To make matters worse, the extra pounds tend to accumulate around your waistline, where they increase your risk for heart disease, diabetes, and stroke. It becomes even more important to choose nutrient dense foods and avoid empty calories.
   
   

2. Manage hot flashes. Preventing obesity will lower your risk for hot flashes too. Meanwhile, you may find quick relief by dressing in layers and sipping cold drinks. If you need more help, talk with your doctor about whether hormone replacement therapy is appropriate for you.
   
   

3. Adjust your diet. The way you eat can reduce some of the health risks and discomfort associated with menopause. Choose foods rich in calcium and vitamin D to slow down bone loss. Skip spicy dishes and caffeine if they trigger hot flashes.

Other Health Secrets

Menopause is just one of the changes you’re likely to experience as you grow older, but there are also some big advantages. Multiple studies confirm that stress drops and happiness peaks in old age.

Try these techniques to deal with other changes as you age:

 

1. Drink in moderation. Government surveys show that alcohol use has increased in women over 60 during the past two decades. Keep in mind that your sensitivity to alcohol increases as you age. Talk with your doctor or call a hotline if you’re having trouble managing your drinking.
   
   

2. Pamper your eyes. Cataracts are the leading cause of preventable blindness. Regular eye exams can enable early detection and treatment for a wide range of issues that often develop gradually after 40. It also helps to quit smoking, wear sunglasses, and take breaks from screen time.
   
   

3. Check your hearing. About one in three adults experiences some hearing loss by the age of 65. That damage usually accumulates over the years, so start protecting your ears as soon as possible. That includes minimizing your exposure to loud noises and wearing safety gear when necessary.
   
   

4. Work out. Physical exercise can help you manage your weight, increase muscle mass, strengthen your bones, and condition your heart. Design a balanced program of resistance training, aerobics, and stretching.
   
   

5. Continue learning. Spend time on educational activities and hobbies that stimulate your brain. Many state universities and colleges grant tuition waivers to eligible residents who are 60 or older.
   
   

6. Stay connected. Your mental and physical health are closely related, so being isolated can cause physical symptoms, like high blood pressure and weakened immunity. Spend time with family and friends. Join a club or visit your neighborhood senior center.

While genetics play a role in how you age, there are many factors that you can control. Adopt healthy habits that can help you to live longer and continue enjoying the activities you love.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

Disclaimer: 

The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.

(c) 2021 by Your Integrative Health.PC & Megan Hormazdi, FNP-BC , All Rights Reserved. Statements not evaluated by the FDA, not intended to diagnose, treat, cure or prevent any disease.

Learn More

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9666105/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333005/

https://pubmed.ncbi.nlm.nih.gov/24179891/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/

https://www.ncoa.org/article/can-hearing-loss-affect-mental-health-in-older-adults

https://pubmed.ncbi.nlm.nih.gov/6976221/

What Every Woman Ought to Know About Menopausal Weight Gain

Menopausal weight gain can have consequences more serious than outgrowing your favorite pair of jeans. Find out how middle age spread affects your body and what you can do about it.

Facts about Menopausal Weight Gain

1. Understand estrogen. As estrogen levels drop during menopause, your metabolism slows down. Your body burns fewer calories and stores more fat.
   
   

2. Watch your waistline. Extra pounds you gain after menopause are likely to turn into abdominal fat, which increases your risk for diabetes, heart disease, and other conditions. Talk with your doctor if your waistline is 35 inches or more.
   
   

3. Check your thyroid. Menopause and thyroid conditions can cause similar symptoms including increased weight, as well as depression and fatigue. Your doctor can advise you about whether you would benefit from testing.
   
   

4. Expect changes. If you’ve been thin your whole life, you may be surprised to see the scale edging up. It’s natural if you need to eat less and move more to maintain your dress size.
   

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

Disclaimer: 

The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.

(c) 2021 by Your Integrative Health.PC & Megan Hormazdi, FNP-BC , All Rights Reserved. Statements not evaluated by the FDA, not intended to diagnose, treat, cure or prevent any disease.

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New Help for Natural Arthritis Pain Relief

 

Any progress in natural pain relief is welcome news for millions of adults who struggle with arthritis. A recent study suggests that the spice turmeric may provide some relief.

Researchers in Australia found that taking turmeric supplements relieved knee pain from osteoarthritis more effectively than placebos or standard medications. The outcomes were modest but provide additional support for similar results from previous small studies.

The effects appear to be related to the ingredient curcumin in turmeric that has anti-inflammatory properties. It typically has fewer side effects than many pain medications, and it’s convenient. You can take turmeric as supplements, drink it as tea, or cook with it using powder or sliced roots.

As long as you follow your doctor’s recommendations, turmeric and other forms of natural pain relief can be a beneficial supplement to medical care.

Consider these other healthy changes.

Anti-Inflammatory Diets for Arthritis Pain

There is no one food or diet that will cure arthritis. However, many foods are known to increase or decrease inflammation. What you eat and what you avoid can make a big difference.

Consider these recommendations:

1. Eat whole foods. Highly processed items like hot dogs and candy are a major cause of inflammation. Get most of your calories from foods rich in nutrients and fiber, including vegetables, fruits, and whole grains.
   
   
2. Limit sugar. The added sugar in foods can trigger inflammation too. Check labels and drink water instead of sweetened beverages.
   
   
3. Choose healthy fats. The American Heart Association recommends getting no more than 6% of your daily calories from saturated fats. Cut back on red meat, and enjoy more olive oil, fatty fish, nuts, and seeds.
   
   
4. Drink tea. The polyphenols in tea can reduce inflammation and other symptoms of arthritis. Smart choices include ginger, chamomile, and green teas.
   
   
5. Lose weight. Being overweight stresses your joints. Losing just 10 pounds can take 30 or more pounds of pressure off your knees with each step you take. Adopt sensible eating habits you can stick with, like watching portion sizes and preparing meals at home rather than dining out.

Other Natural Methods for Relieving Arthritis Pain

Along with a nutritious diet, exercise and other healthy habits can slow down arthritis too.

Try these techniques:

1. Work out. Exercise tones your body, building up muscle and reducing fat. Design a balanced fitness program with strength training, cardio activities, full body stretches, and balance exercises. Check with your doctor if you’ve been sedentary or have safety concerns.
   
   
2. Apply heat. Both heat and cold can relieve pain, so experiment to see what works for you. Buy heat packs and other items at your local drugstore or make your own versions at home, like microwaving a damp towel in an open zip lock plastic bag.
   
   
3. Wear a patch. Look for pain relieving patches and creams with natural ingredients. For example, many brands use capsaicin, the same ingredient that makes chili peppers hot.
   
   
4. Reduce stress. Relaxation activities have helped many patients dealing with arthritis or other forms of chronic pain. Changing the way, you think about physical sensations can make you more comfortable too.
5. 
   

Appropriate medical care and positive lifestyle changes can help you protect your joints and make arthritis easier to live with. Talk with your doctor about turmeric and other natural methods for pain relief to make sure they’re safe for you.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

Disclaimer: 

The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.

(c) 2021 by Your Integrative Health.PC & Megan Hormazdi, FNP-BC , All Rights Reserved. Statements not evaluated by the FDA, not intended to diagnose, treat, cure or prevent any disease.

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The Surprising Truth about Losing Weight After 40

 

As you grow older, it often becomes more difficult to manage your weight. However, the reasons may be different than you think. A recent study challenges the conventional wisdom about metabolism across the lifespan.

Rather than slowing down in middle age, human metabolism seems to remain stable from 20 to 60. That’s according to a groundbreaking study at Duke University. That means you could be wasting time and money on expensive supplements and magic foods that claim to help you burn more calories. 

Try these suggestions, instead, for taking weight off and keeping it off after 40.

Increasing Muscle Mass
While your metabolism may remain strong for decades, your muscle mass starts decreasing sooner. The average adult loses about 3 to 5% every ten years after they turn 30. While some change is inevitable, slowing the process down can help you stay lean.

Try these tips:
1. Use resistance. The key to building strength is contracting your muscles against external resistance. Experiment with machines, free weights, and body weight exercises to see what works for you.

2. Train heavy. For faster results, make your workouts more intense. Use a weight that allows you to just barely complete your last repetition.

3. Consume adequate protein. Current guidelines recommend getting 10 to 35% of your calories from protein, and many experts prefer the upper range. Some studies suggest that eating a protein-rich meal or snack within 2 hours after working out is especially helpful.

4. Schedule rest days. Your muscles grow while you’re recovering in between workouts. You can take it easy or do easier activities like hiking.

Other Tips for Losing Weight After 40
Aging affects your body weight in other ways too. Increases in insulin resistance lead to excess sugar being stored as fat. Hormonal changes play a role too, especially for women after menopause. On top of that, your lifestyle may become more sedentary.

Using these strategies can help:
1. Choose whole foods. Satisfy your hunger with natural foods rich in nutrients and fiber and low in added sugar and salt. Smart choices include vegetables, fruits, whole grains, lean proteins, and healthy fats.

2. Drink water. It’s easy to confuse thirst with hunger. Staying hydrated will enhance your digestion and help you feel full.

3. Limit alcohol. Many cocktails contain a lot of empty calories and any alcohol can lower your resistance to junk food. If you drink, practice moderation.

4. Sleep well. Getting 7 to 8 hours of sleep each night is important for your overall wellbeing. Stick to a regular bedtime that allows you to wake up naturally feeling refreshed.

5. Weigh yourself. The average adult gains 1 to 2 pounds each year. Using a scale or tape measure at least once a week gives you a chance to make easy corrections before the doughnuts add up.

6. Move around. How many hours a day do you spend sitting? In addition to regular exercise, take a break to stretch and walk around each half hour anytime you’re at your desk or watching TV.

7. Seek support. Changing your habits is easier when you have your family and friends on your side. Invite your loved ones to join you in preparing nutritious meals at home and sticking to a workout program.

8. See your doctor. If you need more help, talk with your doctor about your personal situation. For example, a thyroid screening can catch issues that cause weight gain, fatigue, and depression in many adults over 35.

Staying slim after 40 takes a little effort, but the benefits are huge. You lower your
risk for many serious health conditions and increase your chances for living a long
and active life.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

Disclaimer: 

The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.

(c) 2021 by Your Integrative Health.PC & Megan Hormazdi, FNP-BC , All Rights Reserved. Statements not evaluated by the FDA, not intended to diagnose, treat, cure or prevent any disease.

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New Help for Chronic Fatigue Syndrome

A new diagnostic tool for chronic fatigue syndrome may help clear up common misunderstandings among the public and even some doctors. That’s good news if you’re one of the many patients who are tired of being told that their symptoms are imaginary.

Researchers at Stanford University School of Medicine have discovered a biomarker that allows them to test how an individual’s immune cells respond to stress. The results so far have been highly accurate in diagnosing chronic fatigue syndrome.

This is major progress compared to the current time-consuming and confusing method of examining symptoms. It also creates an opportunity to develop more effective medications.

Until there is a cure for chronic fatigue syndrome, you may be able to find relief through lifestyle changes and other strategies. Learn more about the symptoms and how to live with them.

Understanding Chronic Fatigue Syndrome:

1. Know the figures. As many as 2.5 million Americans have chronic fatigue syndrome, but most of them have not been diagnosed, according to the Institute of Medicine. Women have a 2 to 4 times higher risk than men, and age and stressful events can also be factors.
   
   
2. Identify core symptoms. Three symptoms must be present to diagnose chronic fatigue syndrome. That includes extreme fatigue, sleep disorders, and post-exertional malaise, which means that your physical and mental functioning declines after you exert yourself. Your doctor will also check to see if you have difficulty thinking clearly or feel faint when you stand or sit up.
   
   
3. Watch for other symptoms. You’ll probably experience some other symptoms too. Soreness, swollen joints, sore throats, and allergies are common.

Treating Chronic Fatigue Syndrome:

1. Keep a journal. Many patients find that it helps to write down their experiences. You can use your journal to jog your memory and monitor your symptoms.
   
   
2. Prioritize sleep. Positive sleep habits matter even more when you have chronic fatigue syndrome. Try to wake up at the same time each morning and block out sounds and lights that may keep you up at night.
   
   
3. Manage activity levels. Pacing yourself is vital to protecting your health and will actually help you to accomplish more. If you overdo it, you could wind up needing bed rest for days or weeks.
   
   
4. Exercise carefully. On the other hand, working out can help you stay fit. Ask your doctor to help design a routine that’s safe for you.
   
   
5. Seek relaxation. Stress may aggravate your symptoms, so find a relaxation method that works for you. Try meditation, massage or listening to music.
   
   
6. Eat healthy. A balanced diet will give your body more energy and help prevent weight gain. Focus on whole foods and avoid excess sugar.
   
   
7. Limit alcohol and caffeine. Too many cocktails and cups of coffee can further disrupt your sleep. You may want to give them up or cut down.
   
   
8. Reach out. While society is becoming better-informed about chronic fatigue syndrome, you may still feel isolated or struggle with the adjustments you need to make in your daily life. Join a support group or online forum where you can meet others in the same position.
   
   
9. Consult your employer. Many patients want to continue working or find it financially necessary. Research your legal rights and ask your employer about providing the accommodations you’ll need.
   
   
10. Talk with your doctor. While there is no approved treatment for chronic fatigue syndrome, your doctor may be able to help with your most troubling symptoms. That may include medications for sleep and pain, and therapy to work on coping skills.

Chronic fatigue syndrome is a challenging condition to live with, but recent studies offer new hope for more accurate diagnosis and effective treatment. Talk with your doctor and try lifestyle changes that can help you to manage your symptoms and enjoy more of the activities you love.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

Disclaimer: 

The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.

(c) 2021 by Your Integrative Health.PC & Megan Hormazdi, FNP-BC , All Rights Reserved. Statements not evaluated by the FDA, not intended to diagnose, treat, cure or prevent any disease.

Learn More