5 tips for women in her 40’s or 50’s

If you are in your 40s or 50s, you are likely feeling a big shift in your body.

You might be experiencing:

• Lack of sleep
• Muscle loss/ getting soft
• Joint aches and pains
• Anxiety
•  Having a short fuse
• Brain fog
• Belly fat/back fat that was never there before
• And a host of other things that suddenly showed up

If you are a unicorn and haven’t experienced any changes yet, then you are a lucky lady, but for the rest of us,  here are 5 Tips to keep you help you stay strong and healthy as you move through your 40s and early 50s (and beyond.)

If you do these things, your transition will be a easier, you’ll be able to continue doing the activities you love to do and feel good, too.

1. Cut out (or at least way, way back) on alcohol. – I know this is very unpopular, but alcohol is a toxin to your brain. In addition, estrogen and body water decline and this leads to diminishing ability to metabolize alcohol like you did in your 20s and 30s. By the way, drinking alcohol may make hot flashes more intense and more frequent. Try a flavored seltzer with a fresh slice of lime in a fancy glass.

2. Increase your lean protein. – Aim for 1 – 1.5 gram of protein per pound of desired body weight, Aim for a minimum of 30 grams in each main meal to trigger muscle protein synthesis. Getting in enough protein will help maintain muscle mass, avoid sarcopenia (muscle wasting) and help keep sugar cravings at bay. You might need to supplement with protein powder. I like My Custom Cleanse (clients, you can get this at the studio) for a vegetarian source. P.s Some other easy ways to get some extra protein in: Chomps Turkey sticks, hard boiled eggs, low-fat cottage cheese, or no-fat greek yogurt all make great snacks or add on to a meal.

3. Eat 25-35 grams of fiber per day. – Foods high in fiber are usually high in micronutrients,  it helps improve heart health and possibly reduce risk of dementia. It can also improve insulin sensitivity and decrease risk of type II diabetes.

4. Exercise, including resistance training. – By now you likely know that regular resistance training maintains or increases your muscle to prevent sarcopenia. When you do regular resistance training, you are strong and less likely to fall. This also plays a  role in reducing your risk of bone fracture due to osteoporosis! To avoid pain, maintain ability, reduce risk of fracture and frailty, start resistance training a minimum of two days per week. Resistance training and eating enough protein are the most prescribed, non-pharmacological, ways to maintain muscle and bone health in menopausal women.

5. Consider hormonal replacement therapy (HRT)/menopausal hormonal therapy (MHT)  – Even if you are in peri-menopause, you may still benefit from adding bioidentical hormones, even for you ladies who don’t like to take pills or meds, this is something to give serious consideration to if you are suffering from any symptom that might be due to loss of estrogen or testosterone. Talk to your doctor, ask for a referral, but do it sooner than later so you don’t have to suffer through as some people say “natural part of aging.”