healthy habits for every woman over 55
I guess you could say I’m pretty health conscious. My friends and family might say I’m obsessed. In the last 5 years, it’s just been one frightening health situation after another, and now I am determined to be proactive with my health. I had a bad situation after (reaction to?) my Covid shots, my Dad suffered and passed away from Alzheimer’s, and I had a horrible hormone experience. And for the most part, my and my dad’s doctors were not very helpful.
I knew I wanted to talk about it and today I’m excited to do just that. I’m starting out with maybe the most important facet of wellness - what you eat!
Today’s Focus - Food, Supplements & your gut
What should we be eating? Does it have to be organic? What are the best vitamins and supplements to take? What is all this talk about gut health? What health hacks are working for this 68 year old? We’ll see.
Obviously I am not a doctor or a trained nutritionist. I am just encouraging you to take your health into your own hands. There is more and more research that tells us that what we eat affects how our body ages. None of us wants to live forever, but we want to live a healthy life for as long as we can. You don’t want to lose your independence nor your agency, if you can help it.
“The goal isn’t to be the youngest woman in the room. It’s to be the oldest one still doing whatever the hell she wants.” @oldladygains
a word about gut health…
More and more evidence shows how important your gut is to all the other systems in your body. It houses most of your immune system, produces most of your seratonin, and regulates inflammation.
Most chronic conditions are related to gut dysfunction of some kind. Reduced levels of gut inflammation can help with your immune system, your energy, your weight, and even your mood.
One of the first places gut problems show up, is in your skin.
If you are having issues or just want to know more about your health, you can now have a thorough test done that rates your gut environment in 5 areas for its’ health. See below under Resources.
“Aging is inevitable, but declining is not a given…” Anon
Organic Or Not?
Important to Buy Only Organic…These are the Dirty Dozen with high exposure to pesticides…
#1 - Spinach
Strawberries
Kale
Grapes
Peaches
Pears
Apples
Cherries
Black/Blueberries
Potatoes
Non-Organic is ok…less exposure
Avocados
Pineapples
Watermelon
Onions
Corn - but you want non-GMO
Cabbage
Asparagus
Frozen peas
Cauliflower
Mushrooms
Bananas
Kiwi
What is The Glycemic Index?
This is a rating system that rates carbs on how quickly they raise your blood sugar, compared with pure glucose. There is tons of research now regarding this index and your blood sugar markers. Talk to your doc about your 1) fasting insulin, your 2) fasting glucose and 3) your A1c. These are important when trying to avoid diabetes and high numbers are now linked with cognitive decline. Less glucose intake is GOOD! But HARD!
When trying to avoid soda - one of the worst things out there - you also want to stay away from other sweeteners found in “sugar free” sodas. (And foods for that matter.)
When trying not to flood your system with sugar,
Raw fruit with skin paired with fat or protein is better than
Raw fruit alone, which is better than
Super ripe fruit, which is better than
Fruit juice
I have read that a savory breakfast (protein, plants and healthy fats) is better than one with lots of carbs (cereal, granola, muffins, fruit juice). The carbs can spike your glucose and you then reach for more sugar, a cycle that can continue throughout your day.
Fruits with Less Sugar
Cherries
Straw/Black/Raspberries
Apples
Pears
Peaches
Oranges
Kiwi
Underripe bananas
Fruits with More Sugar
Watermelon
Pineapple
Ripe bananas
Raisins
Dates
Grapes
“Add years to your healthspan, not just to your lifespan!” Anon…
foods with a purpose (And Why)…
Blueberries! High in polyphenols, and considered an anti-cancer food. Support metabolic and cardiovascular health. Great for skin protection and collagen preservation. *Buy frozen - it might be fresher than the stuff in the produce section!
All berries are good! Raspberries are particularly loaded with fiber.
Broccoli - another anti-cancer food.
Extra-virgin olive oil - watch out for adulterated stuff - buy the best quality you can find. Contain good-for-your-heart omega 9 fatty acids and polyphenols.
Green tea - loaded with anti-oxidants (not talking about the bottled stuff). There is evidence that it might prevent and in some cases reverse sun damage.
Garlic! Good for you in several different ways. It is also considered a prebiotic.
Onions & Asparagus - prebiotics for your gut! Onions also contain quercetin which is good for your immune system.
Whole organic foods restore your cells! (Your face, your hair, your organs are all made of cells 😉 )
Walnuts & Pomegranite arils - they are high in Urolithin A, which is very helpful to your cells in getting rid of damage.
Avocados - high in anti-inflammatory fats.
Cooked tomatoes in olive oil - releases lycopene, even more readily than raw tomatoes - has cardiovascular benefits and is now being studied for help with premature skin-aging and sun damage. It also has compounds that attack the visceral fat (the dangerous stuff) that can accumulate around your organs.
Nuts! Contain vitamins and minerals including magnesium and selenium.
Brussel Sprouts - contain a compound that activate your cells’ defense mechanism.
Turmeric & Ginger - two of the most anti-inflammatory things in your kitchen. Ladies - inflammation is instrumental in collagen breakdown! (I drink this turmeric chai mix in warm almond milk, with a drop of monkfruit. Yummy.)
Coffee - now being studied for anti-cancer properties.
Salmon - wild caught is typically better - best food source for Omega 3s.
Beans - great for your gut microbiome and metabolic health. Good source of magnesium.
Sweet potatoes - much better for you than white potatoes.
Fermented foods are very good for the gut microbiome - these include sauerkraut, kefir, plain yogurt (not the fruity stuff) and kimchee or kombucha (those last two maybe for thee, but not for me - no can do).
Capers! - full of anti-oxidants and heart healthy
“An ounce of prevention is worth a pound of cure….” Ben Franklin
avoid the following (and why)…
Sugar. The devil. In Russia, they call it “the white death”. Instrumental in diabetes, metabolic issues that cause heart disease, inflammation and cognitive decline. Also breaks down collagen and elastin in your skin (glycation).
Erythritol (sugar substitute) - new research says it is not good for your cells.
The blue stuff, the pink stuff and the yellow stuff (other sugar substitutes) in your coffee. Try organic stevia (without additives) or monkfruit extract instead.
Ultra-processed foods - anything with a ™ is ultra-processed. Good research out now that these are culprits for accelerated aging of your gut and brain both at once. They trigger inflammation. They usually include: emulsifiers, sugar, trans-fats, artificial flavors and colors. All of this stuff damages your cells. They now account for over 50% of the American diet. They are not just unhealthy - they are engineered to do almost nothing for your body, but to trigger your dopamine system to keep eating them.
Any ingredient you can’t pronounce! (see above)
Too much alcohol too often. Terrible for your brain and not good for your skin - also breaks down collagen and elastin. (I’m not talking about a drink here and there, or wine with dinner.)
Most Important Supplements For women (AND WHY)…
You should have your levels tested at your doc’s office and only take these if you are deficient, or if your doc thinks it would be a good idea for you!
Vitamin D3 + K2 - liquid form is best absorbed. I take this one. Important for cognitive health, for your immune system and particularly important if you are at risk for or have osteoporosis. Vitamin K helps you absorb the Vitamin D.
Vitamin B12 - your ability to absorb and use this can decline with age. Good for overall health, energy levels and normal cell function.
Omega 3 w/ EPA & DHA - most people don’t get enough in their diet. Get your level tested and ask the doc how much to take if you are low. Good for cardio health and every skin cell in your body requires this. *Store it in the fridge - it can go rancid!
Creatine - 5-10 gms a day. Improves your muscle function, your brain and gut health and can help your bone strength. One of the most researched supplements on the planet.
Collagen/Protein powder - Pretty much a given for many post-menopausal women. I like this one.
Anything you are deficient in! (I take CoQ10 and some other things for that reason.)
What I Have Learned…
Your genes are not necessarily your destiny. Your genes load the gun, but your environment pulls the trigger (for a chronic issue). Your lifestyle is more important than you think.
Eating well (or better!) helps your natural killer cells - your T-cells. These are the cells in your immune system that kill sick and non-performing cells, including cancer cells.
You should consume more protein than you think. 1.2 gm/kg of your weight is the minimum.
No topical product you put on your face can truly fix a bad diet. Your skin, your hair, your figure, your energy - all benefit from what your cells are fed.
Every bite you eat, either fuels disease or fights it. Food can change your hormones, feed your gut bacteria, reduce inflammation and build your brain.
You should try to eat a new or different veggie, herb or spice every week - diversity is good for your gut!
Inflammation drives cancer, serotonin deficiency drives anxiety and insulin resistance drives blood sugar chaos - all can be helped by food!
Your body has defense systems in place - when supported, these are extraordinary; when neglected they are fragile. Feed them good stuff!
It is never too late to begin to eat better. You might add more healthy years to your life. Your body responds to better nutrition at any age.
health hacks that work for me…
I went gluten free 6 years ago and I am still trying to adhere to that. I did this diet that really worked for me and have not had many of the problems that I had suffered from for decades, since. (Dermatitis, terrible intestinal issues) It is a strict diet and I don’t adhere to all of it anymore, but I learned a lot and still practice much of it. I did it for 6 months religiously and it was worth it.
I went dairy free as well, but haven’t stuck to that. I did cut down on dairy though. No milk, no ice cream. Cheese is my downfall…but then there’s better cheese…
We use olive oil, avocado oil and butter to cook with. No vegetable or seed oil. Industrial seed oils are in practically everything now, which means we are consuming way too much. So I don’t use them at home. Some people would disagree with me on this - there is controversy. IMHO, the industry tells you it’s fine - I’m not so sure.
Since I started paying attention to my gut and had some testing done, my issues are resolving, my overall mood has actually improved and I am less overwhelmed! Go figure…
Tests to ask your doc about if you are concerned with cardiac or metabolic issues. You have to ask for these …
Your ApoB # - now considered as important as the standard LDL test | measures the # of particles carrying cholesterol.
Coronary Calcium Score - CT scan that measures calcified plaque in your arteries | not routinely ordered
Fasting Insulin & A1c #’s- not just fasting glucose
I now look at my food in a different way - “what is it doing for or to my cells?” If it helps or damages your cells, it’s doing that to everything in your body!
My parents both suffered with severe decline - one lost his cognitive function, which was terrifying to watch, and the other has lost most of her mobility. I may not be able to completely prevent either, but I am going out swinging! 💪🏼
Resources…
Thorne Supplements
GI Diagnostics test - talk to your doc 1st - they need to order it for you - my insurance did not cover it
Yucca app for grocery store
The Genius life Podcast
I hope you found a takeaway or two! I firmly believe that knowledge is power and the more you know, the better decisions you can make regarding your health. Please send me any questions you have in the comments!
👉🏼 Next few posts we are talking about grief - it was recently Whitten’s birthday, he would be 39, and I have learned that my season of grief is the fall. Then the first installment of Shop My Closet! I will take 4 or 5 pieces that I never wear, and go shopping in my closet to turn them into current looks. After that, books and shows, and my recent trip to Sicily!
