Tips for Women Over 40

Mid-Life Health Optimization for Women 45+

As women enter their mid-life years, focusing on health optimization becomes crucial to maintain vitality and prevent age-related conditions. Women over 45 face increased risks of cardiovascular disease, dementia, frailty due to osteoporosis, and metabolic disorders. Proactive health management, including regular lab work and specific screenings, can help mitigate these risks and promote overall well-being.

Cardiovascular Health

Cardiovascular disease (CVD) is a leading cause of death among women. As estrogen levels decline during menopause, the risk of heart disease increases. Key strategies for optimizing cardiovascular health include regular exercise, a healthy diet, and routine monitoring of blood pressure and cholesterol levels.  A coronary calcium scan can also provide valuable insight into the risk of heart disease by measuring calcium deposits in the coronary arteries. Hormone Replacement Therapy (HRT), often referred to as bioidentical hormone therapy,  can be considered to optimize declining hormones related to CVD.

Dementia Prevention

Cognitive decline and dementia are significant concerns for women over 45. While genetics play a role, lifestyle factors are critical in mitigating these risks. Engaging in mental stimulation, physical activity, and maintaining a healthy diet rich in antioxidants and omega-3 fatty acids can help preserve cognitive function. Additionally, social engagement and community involvement can contribute to mental well-being.  Again, HRT may be considered but please review our blog article on this topic and speak to a qualified professional before opting for just any method.

Bone Health

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Osteoporosis and bone loss significantly increase the risk of frailty and fractures in postmenopausal women. Promoting bone health involves ensuring adequate intake of calcium and vitamin D, engaging in weight-bearing exercises like resistance training, and undergoing regular bone density testing (DEXA scans) to monitor bone health.  Supplementing with K2 MK7 and MK4, along with vitamin D, and boron may help offset age related bone decline. Be sure to consume adequate calcium, preferably from food sources as to avoid coronary risks associated with supplementation.  Food sources include figs, dried apricots, tofu, soy and almond milk (fortified) and more.  Choose organic whenever possible. Consider a vibration plate for a fun fitness routine in the privacy of your own home!  And this unique probiotic for bone health as well.

Metabolic Health

Metabolic disorders, including diabetes and obesity, become more prevalent with age. Maintaining metabolic health is crucial for overall well-being. A balanced diet focusing on whole foods, ideally from plant sources, combined with regular aerobic and strength training exercises, can help maintain a healthy weight and blood sugar levels. Regular thyroid function tests are also important, as thyroid dysfunction can impact metabolism.

Thyroid Changes and Iron Levels

As women age, thyroid function can change, impacting overall health and metabolism. Regular thyroid function tests are essential to detect any imbalances. Additionally, due to hormonal changes and menstrual bleeding, ferritin levels (a marker of iron stores) should be monitored to ensure adequate iron levels and prevent anemia.  If you don’t get enough iodine in your diet consider snacking on seaweed crackers, or adding iodized salt to your meals as needed. Blood builder is also a great food-based way to optimize your iron. Learn more here. 

Recommended Lab Work and Screenings  (Our Nutritionist Works with Thorne Labs)

To optimize health, women over 45 should consider the following lab work and screenings:

• Complete Blood Count (CBC): assesses for iron-deficiency animal and infections.
• Comprehensive Metabolic Panel (CMP):  provides an analysis of blood glucose and protein levels, electrolyte balance along with liver and kidney function.  This helps assess the risk for liver disorders and diabetes.
• Lipid Panel: Measures triglyceride levels, along with LDL and HDL  cholesterol levels to assess heart disease (CVD) risk.
• Fasting Blood Glucose: Screens for diabetes and pre-diabetes.
• Thyroid Function Tests: Evaluates thyroid health.
• Bone Density Test (DEXA Scan): Assesses bone health and osteoporosis risk.
• Ferritin Levels: Monitors iron stores and detects potential anemia.
• Coronary Calcium Scan: Evaluates the risk of coronary artery disease.

Skin Care 

As we age, the collagen and elastin decline.  Skin cells begin to accumulate resulting in lack-luster and dehydrated appearance.  It is essential to consume a clean-green diet rich in plant polyphenols and phytonutrients, along with antioxidants to prevent and protect the skin from accelerated aging.  An SPF (mineral based) is also recommended to prevent sun-related skin changes such as hyperpigmentation, wrinkles and sagging skin.  We also love topical plant-based hormones for the skin of the body.  Check out our non toxic cruelty free skincare recommendations curations here.

Nature derived plant-based estrogens may be explored here. And progesterone cream for health and beauty here. 

Health optimization for women over 4https://amzn.to/3W0zwk65 involves a proactive approach to managing cardiovascular, cognitive, bone, and metabolic health. Regular exercise, a balanced diet, and appropriate screenings are essential components of a comprehensive health strategy. By focusing on these areas, women can enhance their quality of life and reduce the risk of age-related conditions.

Consider a consultation with our Nutrition and Wellness expert to ensure you are consuming appropriate nutrients for health and longevity.  Complimentary 15 minute consultations are available to assess your needs.  Request a session here.