How To Thrive As You Age
Today we are going to talk about the elephant in the room (AGING!). No one wants to talk about it and most of us are in a state of denial that it is happening (myself included), but our bodies naturally change as we get older so we need to know how we can work with and against these changes to still live our best, healthiest lives. SO this is one to read until the very end as it is going to be super tactical!
Let's break down each one of these changes:
Hormonal Changes and Fluctuations:
The older we get our estrogen and progesterone levels decrease. This can drastically impact our ability to lose fat and it also can be attributed to more weight gain in the midsection. Our estrogen levels are heavily tied to how our bodies use carbs and convert them into sugar to be used for energy. When estrogen decreases and this process becomes less effective, fat can be stored instead of used for energy.
To combat this: We need to focus more on a higher fat nutritional profile with moderate carbs (NOT LOW CARB!). The focus here is on QUALITY healthy fats not the kind that is in all processed foods and bakery items. Women especially need enough healthy fats in their diet for hormone production and balance. Without enough healthy fats, we can expect our hormone levels to be imbalanced and since they are already fluctuating as we age, the best thing we can do is overcompensate and focus on getting enough healthy fats. Examples of healthy fats include avocado, olive oil, nuts, seeds, peanut butter/almond butter, eggs, fatty fish such as salmon, tuna, or trout, and cheese.
Increased Insulin Resistance:
this is a natural occurrence when we age that can be based on hormone fluctuations and our bodies not working as efficiently as they have in the past. This can make weight gain much easier and things that may have worked in the past may no longer work as they used to.
To combat this: We need to focus on eating well balanced meals that have enough protein, carbs, and fats to avoid unnecessary blood sugar spikes. We also need to focus on getting in complex carbs (think fruits, veggies, grains) over simple carbs as this will work to act against insulin resistance as these foods have a lower glycemic index. A bonus is because we are focusing on lots of fruits and veggies we will be getting lots of antioxidants that help with cleansing and regeneration of cells and help to prevent cancer.
Loss of Muscle Mass and Bone Density:
This occurs naturally due to aging, but also is associated with hormonal changes and usually a decrease in physical activity as we get older. Less bone density makes us much more susceptible to injury and fractures as our bones become more brittle. While this naturally occurs, you do NOT have to settle for this as we can definitely combat these with our health routines.
To combat this: This is why strength training is SO important. We need to continue lifting weights as we age to rival the loss of muscle that is inevitable. This will help to preserve and increase lean muscle mass which increases your metabolic rate working against insulin resistance and allowing you to burn more calories at rest. As you can see they are all interconnected! Also, the more we incorporate strength training into our routines, the less you have to worry about being so susceptible to injury. More lifting equals greater strength. Greater strength equals a much better quality of life. I recommend lifting at least twice a week.
Reduced Quality of Sleep:
This is linked with night sweats and potential hot flashes which have the tendency to mess up your circadian rhythm. When your circadian rhythm is off, it has been linked to weight gain. This is due to you not really being you when you're tired. You experience things such as not making logical decisions, you are usually hungrier, you usually crave sugar more, etc.
To combat this: Reduce caffeine and stimulants as needed or have a hard stop time for caffeine each day. I would also reduce alcohol intake as this drastically impacts your sleep quality. Eat lots of foods with omega 3s (think fatty fish like salmon) as this has been known to reduce hot flashes and night sweats. Getting good quality sleep has a lot to do with a good quality bedtime routine. Things that you should think about including in your bedtime routine are no phones or screens (including tv) at least 1 hour before bed as looking at your phone for just 1 second can delay REM sleep by 90 minutes! Things such as writing a to-do list for the next day or anything that is on your mind in a journal, taking a bubble bath, lighting a relaxing candle, a prayer or quiet time, sleeping with your phone across the room, and minimizing overhead lighting in your home after dark.
These four changes are inevitable, but we do not have to settle for the side effects that come with them. We can be proactive about these changes and take charge of them. Implementing these four tactics will improve your quality of life, improve your health long term, increase your ability to show up for those you love, and improve your mental health. Sounds like a win win right!? Let's stop being scared of aging and instead embrace the new challenge. :)