Health Archives - Fitness in Midlife

10 Heart-Healthy Foods That Lower Blood Pressure Naturally 🍓

Fitness in Midlife on December 23, 2024

Around the world, more than a billion people suffer from high blood pressure (known as hypertension). Unfortunately, high blood pressure increases the risk of cardiovascular diseases such as heart attack and stroke.

One of the biggest lifestyle changes to lowering blood pressure is following the right diet. The National Heart, Lung, and Blood Institute (NHLBI) recommends the DASH diet for hypertension.

Here, we’ll take a closer look at the DASH diet, 10 foods that help lower blood pressure naturally, and which foods can worsen hypertension.

The DASH Diet for High Blood Pressure: What Is It?

Assortment of healthy food ingredients from the DASH diet on a kitchen table. — Photo Credit: Shutterstock

The National Heart, Lung, and Blood Institute explains that DASH stands for “Dietary Approaches to Stop Hypertension.”

The DASH diet eating plan includes the following:

Eating plenty of vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat (fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils)
Limiting sugar-sweetened beverages and sweets

This diet has been shown to reduce the risk of heart disease by lowering high blood pressure and improving cholesterol levels.

The following are 10 foods included in the DASH diet that help naturally lower your blood pressure.

1. Berries

Strawberries and blueberries are rich in antioxidant compounds called anthocyanins. (And out of all the berries, blueberries contain the largest amount of anthocyanins!) Research shows that anthocyanins may help with blood flow and blood pressure regulation.

Eating about one cup of berries per day has the potential to improve blood vessel function and decrease systolic blood pressure. Sprinkle them onto yogurt, oatmeal, and cereal, or enjoy them by the handful!

2. Unsweetened Yogurt

Greek yogurt in a glass jar topped with strawberries.

A study out of the University of South Australia found that a daily dose of yogurt may be associated with lower blood pressure—even in small amounts!

According to Dr. Alexandra Wade, one of the study’s researchers, “This study showed for people with elevated blood pressure, even small amounts of yogurt were associated with lower blood pressure. And for those who consumed yogurt regularly, the results were even stronger, with blood pressure readings nearly seven points lower than those who did not consume yogurt.”

Here’s why: Dairy products such as yogurt contain calcium, potassium, and magnesium, which are all essential in regulating blood pressure. Yogurt, in particular, also contains bacteria that help release proteins that lower blood pressure.

3. Leafy Greens

Person holding a bowl full of raw spinach.

Leafy greens are packed with nitrates, which studies show help lower blood pressure.

Moreover, research suggests that you can lower your blood pressure and reduce your risk of cardiovascular disease by eating at least one cup of leafy green vegetables per day, including kale, collard greens, cabbage, mustard greens, spinach, and Swiss chard.

Add them as a side dish or mix them into your main meal!

4. Fatty Fish

Overhead view of cooked salmon filets and seasonings on a blue rustic concrete background.

The American Heart Association recommends eating at least two 3-ounce servings of fatty fish per week. The reason? They’re packed with omega-3 fatty acids (including EPA and DHA), which may help reduce blood pressure.

Omega-3 fatty acids also support brain function and memory, reduce inflammation, and improve cardiovascular health.

Fatty fish that contain the most omega-3 fatty acids include:

Salmon
Mackerel
Black cod
Bluefin tuna
Herring
Striped bass
Anchovies

5. Bananas

A bowl of oatmeal topped with granola and sliced bananas.

Bananas contain heart-healthy potassium, an electrolyte that counterbalances sodium. Since high sodium intake can lead to higher blood pressure, potassium is a great way to counteract this.

The best part? Just one medium-sized banana contains around 422 milligrams of potassium! That said, too many bananas can increase your calorie intake (potentially offsetting their nutritional benefits), so aim for 1-2 per day.

Other potassium-rich foods include beans, tomatoes, mushrooms, avocados, chicken, salmon, spinach, and broccoli.

6. Whole Grains

A sandwich with hummus, tomatoes, and avocado on whole grain bread.

Get this: A study published in the American Journal of Clinical Nutrition suggests that eating whole grains, such as whole-grain wheat and oats, is as effective as taking medication for high blood pressure.

The study included over 200 volunteers, and researchers found that eating three portions of whole-grain foods per day reduces your risk of high blood pressure.

The main benefits of whole-grain foods include:

Managing weight, since they can make you feel full longer
Increasing your potassium level, which is linked to lower blood pressure
Decreasing your risk of insulin resistance
Reducing damage to blood vessels

All of these benefits are essential to maintaining a healthy blood pressure.

7. Extra Virgin Olive Oil

According to the American Heart Association, extra virgin olive oil (EVOO) has a high percentage of monounsaturated fat, which lowers “bad” LDL cholesterol and increases “good” HDL cholesterol and has been shown to lower blood pressure.

Along with lower blood pressure, research has also found that eating more than half a tablespoon per day lowers premature death rates from cardiovascular disease and Alzheimer’s disease.

Just be sure to look for extra virgin olive oil that has been “first-pressed” or “cold-pressed,” meaning it’s a natural product that has undergone a single, simple milling process that hasn’t altered its quality.

8. Beets

Beets are another food that is high in nitric oxide, which helps lower blood pressure.

Research has also shown that drinking beetroot juice can help lower your systolic blood pressure (the top number in your blood pressure reading) by 4 to 5 mmHg. This, in turn, can reduce the risk of cardiovascular events.

9. Sweet Potatoes

Whole baked sweet potato on a black plate with cheese, spices, and parsley.

Sweet potatoes contain potassium and magnesium, which are an essential part of any healthy diet aimed at lowering blood pressure.

If you’re looking for even more reasons to eat sweet potatoes, they can also help reduce inflammation, regulate blood sugar levels, and aid in weight loss.

10. Kiwifruit

Kiwifruit cut in half in a wooden bowl on a wooden background.

The American Heart Association shared a study that shows that eating three kiwifruit daily can significantly lower blood pressure. Kiwi contains lutein, an oxycarotenoid that has antioxidant properties — and increasing antioxidants may help lower blood pressure.

Kiwi is great by itself or chopped up and added to yogurt or fruit salad.

Foods That Can Worsen High Blood Pressure

A table of pizza, burgers, hot dogs, onion rings, and other junk food.

In general, salty foods are the worst option if you have hypertension. The reason? When you eat salt, your body retains more fluids, which raises your blood volume and pressure. It’s also best to cut back on sugar as much as possible.

So, if you struggle with high blood pressure, here are the top foods to cut back on:

Processed meats, such as hot dogs, deli meat, bacon, and sausage
Restaurant food (most of it is packed with sodium)
Salty snacks, such as chips or pretzel sticks
Pizza (especially delivery or frozen pizza)
Pickles and pickled foods
Canned soups and tomato products
Condiments like ketchup, soy sauce, and BBQ sauce
White bread and rolls

Avoiding a lot of sodium, sugar, and saturated fat is your best bet for controlling your blood pressure.

7 Everyday Habits That Slow Down Your Metabolism

Fitness in Midlife on December 5, 2024

A sluggish metabolism can be frustrating, especially when you’re trying to maintain a healthy weight or boost your energy levels. While there are some factors you can’t control (such as age, gender, body size, and family history), there are everyday habits might be the culprits behind a slow metabolic rate!

Here, we’ll cover 7 lifestyle habits you may not realize are slowing your metabolism.

1. Consuming Too Much Sugar

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Consuming a bunch of refined sugar activates fat storage in the body, which is hard on your metabolism.

Exercise is crucial if you’re eating a lot of sugar since it allows your muscles use it up instead of storing it as fat. Your metabolism is negatively affected if you’re mostly sedentary with a high-sugar diet.

Some of the biggest culprits are sugary beverages, including sodas, specialty coffees, fruit juices, and energy drinks. In fact, sugar-sweetened beverages (SSBs) are the largest contributor of sugar intake in the United States!

Sugary drinks and foods can also lead to a temporary spike in blood sugar followed by a crash, which makes you feel hungry or thirsty soon after. (Thus, making you eat and drink more.)

Try staying away from things like pastries, cookies, donuts, candy, cupcakes, granola bars, and sweetened yogurt. (Moderation is key!)

2. Slacking on the Protein

Protein is an indispensable factor for maintaining a vigorous metabolic rate! Research shows that high protein intake significantly boosts your metabolism and increases the number of calories you burn.

Protein contributes to the formation of muscle mass, which also aids calorie expenditure. Make a goal to eat protein at every meal from sources like meat, poultry, seafood, nuts, seeds, dairy, and eggs.

3. Waiting Too Long Between Meals

Eating habits play an important role in maintaining a healthy metabolism.

Waiting six to eight hours between meals can cause shakiness, low energy, and low blood sugar levels. Throwing off your blood sugar levels can negatively impact your metabolism.

Moreover, when you wait too long between meals, it can cause you to overat! The optimal waiting time between meals is three to five hours. Eating smaller meals more frequently throughout the day can help keep your metabolism running smoothly.

When you do eat, it’s important to eat balanced meals that include lean proteins, complex carbohydrates, and healthy fats. Avoid processed foods high in sugar and saturated fat.

4. Not Hydrating Enough

Woman pouring water from a pitcher of lemon water into a glass.

Drinking more water comes with plenty of benefits, including speeding up your metabolism. If you’re not properly hydrated, dehydration can slow your metabolism, increase unhealthy cravings, cause blood sugar spikes, and make you feel sluggish all around.

Adequate water intake also:

Helps suppress your appetite
Improves your workouts
Helps remove body waste
Saves you calories when you drink it instead of soda, juice, and sweetened tea or coffee

All of these factors contribute to a healthy body and metabolism and can help promote weight loss.

The recommended water intake for women is around 9 cups daily (8 oz each), and for men, 13 cups.

5. Not Working Your Muscles

A woman in black workout clothes doing a full-arm plank exercise on a yoga mat.

As we age, our muscle mass and strength naturally begin to decrease—a real-life example of “use it or lose it.” Strength training (also known as resistance training) is a safe, effective method for combating muscle loss and preserving bone density.

Strength training exercises use dumbbells, resistance bands, kettlebells, or your body weight to build muscle mass. This increases the body’s ability to burn more calories and boost metabolism. Other benefits of strength training include improved mental and emotional well-being and a decreased risk of conditions like arthritis, diabetes, obesity, and back pain.

The American Heart Association recommends strength training at least twice per week to keep your body stronger, healthier, and less prone to injury.

Here are a few great ways to get started:

6. Letting Stress Get the Best of You

A woman with a headache while sitting at her desk in front of the computer.

Stress is an unavoidable part of life, but when it persists and becomes too intense, it can harm your metabolism.

Chronic stress causes the body to release extra cortisol, also known as the stress hormone, which actually tells your body to store fat instead of burn it. High cortisol has been associated with issues like weight gain, fatigue, and difficulty sleeping.

Yoga is an excellent way to reduce stress levels while providing physical benefits such as increased flexibility and strength. Yoga combines breathing exercises with postures that help relax the mind and body while reducing muscle tension. Regular yoga can also stimulate metabolism by soothing the nervous system and improving digestion.

Other stress-relieving techniques include:

Meditation: Meditating can aid in heightening self-awareness so you can spot any hints of pressure or uneasiness before they become too intense. Taking just 10 minutes out of each day for meditation can make a huge difference.
Deep breathing exercises: Deep breathing techniques involve taking slow, deep breaths from the diaphragm instead of shallow chest breaths, which help calm down both mind and body quickly.
Regular physical activity: Exercise has been proven time and again to be one of the best methods for reducing stress levels effectively while helping boost metabolism. It has a positive effect on the hormone balance within our bodies and releases endorphins (the feel-good hormones) into our bloodstream, making us feel happier while decreasing harmful cortisol levels.

7. Not Getting Enough Sleep

It’s no secret that getting a solid 8 hours of sleep sets you up for success during the day. You’re more alert, energized, and ready to make healthy choices.

A lack of sleep can make your metabolism more sluggish. What’s worse? Most of us overeat to compensate for the energy dip. A study published in the American Journal of Clinical Nutrition found that sleep-deprived people were more likely to choose high-carb snacks, especially late at night.

Getting too little sleep can throw two of your body’s hunger hormones out of whack—leptin and ghrelin—which can cause you to hold onto more fat and crave sugary, salty foods more frequently.

Aim for 7-9 hours of sleep per night. Charge electronic devices away from your bed and avoid screen and TV time right before you go to sleep. You can also try some sleepy time tea, magnesium glycinate, or melatonin to help with sleep.

Check out some of our other tips for a better night’s sleep.

10 Proven Tips to Boost Your Energy After 50

Fitness in Midlife on November 22, 2024

Maintaining energy levels as you age doesn’t have to be a struggle. With a few strategic lifestyle adjustments, you can feel vibrant and energetic well into your 50s and beyond.

Here are 10 practical tips to help you stay energized throughout the day.

1. Prioritize Quality Sleep

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Sleep is the foundation of sustained energy. Aim for 7-9 hours of uninterrupted sleep per night to allow your body to repair and recharge. Create a calming bedtime routine, avoid screens an hour before bed, and keep your bedroom cool and dark for optimal rest.

Quality sleep enhances focus, reduces fatigue, and regulates hormones that influence energy.

2. Fuel Your Body with Balanced Nutrition

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Eating nutrient-rich meals keeps your energy stable. Focus on lean proteins, healthy fats, complex carbs, and plenty of vegetables. Incorporate magnesium-rich foods like spinach and nuts to support muscle function and energy production.

Avoid energy crashes by balancing blood sugar levels with protein and fiber.

3. Stay Hydrated

A woman drinking from a water bottle outside.

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Dehydration is a common yet overlooked cause of fatigue. Drink water consistently throughout the day—aim for at least 8 cups. Herbal teas and water-rich fruits like cucumbers and watermelon also help.

Even mild dehydration can sap your energy, so keep a water bottle handy.

4. Incorporate Regular Exercise

Smiling woman with her hands behind her head at the gym.

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Exercise boosts circulation, improves cardiovascular health, and releases feel-good endorphins. Opt for strength training, walking, or yoga, which are particularly beneficial after 50.

Short bursts of movement during the day—like stretching or brisk walking—can fight midday slumps.

5. Embrace Stress Management

A calm woman meditating with her eyes closed.

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Chronic stress drains energy and disrupts focus. Practice mindfulness, meditation, or deep breathing to calm your mind. Regularly set aside time for hobbies, socializing, or quiet relaxation to recharge mentally and emotionally.

A calmer mind contributes to sustained physical energy.

6. Limit Caffeine and Sugar

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While caffeine and sugar may provide a temporary energy boost, they can lead to crashes later. Opt for alternatives like green tea, which contains less caffeine and provides antioxidants.

To satisfy sweet cravings, choose natural sugars from fruit paired with protein for steady energy.

7. Maintain a Healthy Gut

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Your gut health directly impacts your energy. Probiotics from foods like yogurt or kefir and prebiotic-rich options like garlic and bananas can support digestion.

A balanced gut improves nutrient absorption, keeping your energy levels steady throughout the day.

8. Take Movement Breaks

Senior woman wearing sportswear outdoors.

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Prolonged sitting can cause sluggishness. Stand, stretch, or take a quick walk every hour. Movement improves circulation and prevents the “midday fog” that often follows extended inactivity.

Even a few minutes of movement can make a big difference.

9. Get Regular Sunlight

Senior couple walking in the park on a sunny day.

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Natural sunlight helps regulate your circadian rhythm and boosts vitamin D production, which is essential for energy. Spend 15-30 minutes outdoors daily, especially in the morning.

When sunlight is limited, consider a light therapy lamp to simulate its benefits.

10. Check Your Hormones

Woman with wireless headphones checking activity on fitness tracker in the gym.

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Hormonal imbalances can significantly affect energy levels as you age. Speak with your doctor about testing for thyroid function, adrenal health, or menopause-related changes.

Addressing these issues with proper medical guidance can help restore your vitality.

9 Smart Tips to Enjoy Holiday Treats Without Overindulging

Fitness in Midlife on November 21, 2024

The holiday season is all about joy, connection, and yes—delicious food! But indulging too much can leave you feeling sluggish and uncomfortable.

These 9 simple yet effective tips will help you enjoy your favorite treats while maintaining balance, so you can celebrate guilt-free and stay on track with your health goals.

1. Choose Quality Over Quantity

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Instead of sampling everything on the dessert table, pick your absolute favorites and savor them slowly. High-quality treats are more satisfying, and mindful eating allows you to enjoy the flavors fully.

This approach reduces mindless snacking and helps you feel satisfied without overdoing it.

2. Balance Your Plate

A woman adding lemon juice to a plate of salmon and veggies.

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When creating your holiday plate, aim for a balance of proteins, healthy fats, and fiber alongside your indulgences.

For instance, pair a slice of pie with a handful of nuts or a side of roasted vegetables. This balance stabilizes blood sugar, curbs cravings, and keeps energy levels steady.

3. Stay Hydrated

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It’s easy to mistake thirst for hunger, especially during busy holiday gatherings. Keep a water bottle handy and sip regularly to stay hydrated. Drinking water before meals can also help you feel fuller and prevent overeating.

Try these easy tips to make sure you are drinking enough water.

4. Eat Mindfully

A group of friends eating dinner outdoors.

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Turn off the TV, put down your phone, and focus on your food. Eating slowly and chewing thoroughly not only enhances the experience but also gives your brain time to register fullness.

You’ll find you’re satisfied with smaller portions when you eat with intention.

5. Start With a Protein-Packed Breakfast

Overhead view of breakfast quinoa bowls.

Photo Credit: Get Healthy U

Begin your day with a protein-rich meal, such as scrambled eggs with spinach or Greek yogurt with nuts. This sets the tone for balanced eating and helps curb sugar cravings later in the day.

A strong start can reduce the temptation to overindulge.

6. Use the “One Plate” Rule

Woman eating a high protein breakfast in a cafe with friends.

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Avoid grazing by sticking to a single, thoughtfully curated plate of food. Once you’ve enjoyed your meal, step away from the buffet table.

This strategy keeps portion sizes in check and prevents mindless nibbling.

7. Don’t Skip Meals

A woman with a headache sitting in front of a laptop.

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Skipping meals to “save room” for holiday feasts often backfires, leading to overindulgence. Instead, eat balanced meals throughout the day to keep hunger in check.

Arriving at a party feeling ravenous can make it harder to make mindful choices.

8. Focus on the Social Aspect

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Shift your attention to connecting with loved ones rather than fixating on food. Engage in meaningful conversations, participate in activities, or help with hosting duties.

This mindset helps you enjoy the occasion without constantly reaching for snacks.

9. Incorporate Movement

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Plan a festive walk, dance session, or quick workout before or after meals to boost your mood and metabolism. Physical activity not only burns calories but also supports digestion.

Even 15 minutes of movement can make a big difference.

9 Immune-Boosting Tips to Fight Off Colds and Flu This Winter

Fitness in Midlife on November 19, 2024

As flu and cold season approaches, strengthening your immune system becomes more important than ever.

While no one can completely avoid germs, adopting simple yet effective habits can make a big difference in how your body fights off illness. From nourishing foods to lifestyle tweaks, these immune-boosting tips will help keep you feeling strong and healthy all season long.

Empower your body to defend itself with these practical, science-backed strategies!

1. Hydrate, Hydrate, Hydrate

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Water is essential for every function in your body, including your immune system. Staying hydrated helps flush out toxins, keep your mucous membranes moist, and ensure your immune cells can function optimally.

Aim for 8-10 glasses of water daily, and consider adding herbal teas like ginger or chamomile for an extra soothing effect.

Use these simple tips to build habits that help you drink more water every day!

2. Prioritize Sleep

Older woman falling asleep while sitting at her desk.

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Quality sleep is when your body repairs and strengthens its defenses. During deep sleep, your immune system releases cytokines, which help fight infection and inflammation.

Aim for 7-9 hours of restful sleep each night, and establish a consistent bedtime routine to support your body’s natural rhythms.

Follow these tips to get better sleep and improve your habits!

3. Incorporate Vitamin C-Rich Foods

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Vitamin C is a powerful antioxidant that supports the production of white blood cells, which are crucial for fighting infections. Include foods like oranges, bell peppers, strawberries, and broccoli in your meals.

A daily boost of this nutrient can help shorten the duration of colds and keep your immune system robust.

4. Embrace Probiotic Foods

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Your gut health is directly tied to your immune system, as about 70% of immune cells reside in your gut. Yogurt, kefir, sauerkraut, and miso are rich in probiotics that support a healthy gut microbiome.

A balanced gut leads to better overall immunity and a stronger defense against seasonal bugs.

A morning green drink can help with gut health and immunity – among other things!

5. Get Moving

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Regular, moderate exercise enhances circulation, which helps immune cells and nutrients move throughout your body more effectively. Activities like walking, yoga, or swimming can also reduce stress, another factor that impacts immunity.

Aim for 30 minutes of movement most days of the week.

6. Wash Your Hands Properly

A woman looking at her brittle fingernails.

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Frequent handwashing with soap and water is one of the simplest ways to prevent the spread of germs. Wash for at least 20 seconds, paying attention to the spaces between your fingers and under your nails.

This habit significantly reduces your risk of catching and spreading cold and flu viruses.

7. Stay Warm and Dry

Happy older woman over 50 drinking coffee on the couch.

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Chilly weather can suppress your immune response, making you more vulnerable to illness. Dress in layers and avoid prolonged exposure to cold, damp conditions.

Keeping warm supports your body’s energy reserves for fighting off infections.

8. Add Zinc to Your Diet

A hand mixing baking soda in a glass of water.

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Zinc is a vital mineral that supports immune cell function and can help reduce the severity of colds. Foods like pumpkin seeds, chickpeas, nuts, and fortified cereals are excellent sources.

Consider a zinc supplement during flu season, but consult your healthcare provider first.

9. Limit Sugar and Processed Foods

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High sugar intake can suppress your immune system and increase inflammation. Swap sugary snacks for nutrient-dense options like fresh fruit, nuts, and seeds.

A diet rich in whole foods supports your body’s ability to fight off infections.

10 Expert Tips for Managing Menopause-Related Hair Changes

Fitness in Midlife on November 8, 2024

Menopause brings a host of hormonal changes, and one of the most noticeable can be how it affects your hair. Thinning, dryness, and changes in texture are common, but you don’t have to accept these changes without a fight.

Here are 10 tips to help you maintain strong, healthy hair during and after menopause.

1. Eat a Nutrient-Rich Diet

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A well-balanced diet rich in vitamins and minerals is crucial for hair health. Focus on foods high in omega-3 fatty acids, iron, zinc, and biotin, like salmon, leafy greens, nuts, and eggs.

These nutrients support hair follicles and promote growth, giving your hair more resilience. Check out our list of the best healthy fats!

2. Stay Hydrated

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Hormonal shifts during menopause can cause dryness, not just in your skin but also in your hair. Drinking plenty of water keeps your scalp and hair hydrated from within.

Staying hydrated helps your hair maintain elasticity and prevents breakage. Here are the best tips for drinking more water every day!

3. Use a Gentle, Sulfate-Free Shampoo

A woman washing her hair with shampoo in the shower.

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Shampoos with harsh sulfates can strip your hair of its natural oils, leaving it dry and brittle. Opt for sulfate-free formulas that gently cleanse while preserving moisture.

Look for shampoos that contain natural oils or hydrating ingredients like aloe vera.

4. Incorporate Scalp Massages

Athletic woman feeling pain in her neck from common workout mistakes.

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Regular scalp massages increase blood circulation, which can stimulate hair follicles and encourage growth. Use your fingertips to gently massage your scalp for a few minutes each day or when shampooing.

You can also apply a nourishing oil, like coconut or argan oil, to boost hydration.

5. Minimize Heat Styling

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Heat styling tools like blow dryers, curling irons, and straighteners can weaken your hair, making it more prone to breakage. Try to air-dry your hair whenever possible or use heat-protectant sprays if you must style with heat.

Embrace your hair’s natural texture to give it a break from damage.

6. Use Deep Conditioning Treatments

Hormonal changes can leave your hair feeling drier and less manageable. Incorporate a deep conditioning treatment or hair mask once a week to restore moisture and improve elasticity.

Look for masks with ingredients like keratin, argan oil, or shea butter to strengthen and nourish your hair.

7. Avoid Tight Hairstyles

Smiling older woman eating a healthy meal in the kitchen.

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Wearing your hair in tight ponytails, braids, or buns can put stress on the hair follicles, leading to breakage and even hair loss. Choose looser styles that are gentler on your scalp and hair.

Switching up your hairstyles frequently can also help prevent stress-related hair damage.

8. Get Regular Trims

An older woman touching her face while looking straight forward.

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Trimming your hair every 6-8 weeks can help prevent split ends and keep your hair looking healthy. As hair becomes more fragile during menopause, regular trims remove damaged ends and give your hair a fresher, fuller appearance.

Talk to your stylist about cuts that add volume if thinning is a concern.

9. Consider Topical Treatments

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Minoxidil and other topical treatments can be effective for managing menopause-related hair thinning. These treatments can stimulate hair growth and slow down hair loss when used consistently.

Consult with a healthcare professional to determine the best option for you and monitor for any side effects.

10. Manage Stress Levels

Senior woman doing a side plank exercise for getting rid of love handles.

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Stress can exacerbate hair loss and other menopausal symptoms. Practice stress-reducing activities like yoga, meditation, or daily walks to keep your cortisol levels in check.

Lower stress levels can help maintain hormonal balance, which is crucial for keeping your hair healthy. Use these tips to reduce stress in your daily life.

Want to Make Healthier Eating Choices at Restaurants? Try These 10 Tips!

Fitness in Midlife on November 7, 2024

Eating out can be a fun and convenient way to enjoy a meal, but it’s also easy to indulge in foods that don’t support your health goals. For those 40 and older, making wise choices can help you stay energized, support your metabolism, and maintain heart health.

Here are 10 tips to help you enjoy dining out while prioritizing your well-being.

1. Check the Menu Ahead of Time

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Before heading to the restaurant, review the menu online and decide on a healthy option. Having a plan can prevent impulsive choices and help you stick to your health goals.

Look for dishes that feature lean proteins, vegetables, and whole grains. These healthy fats for weight loss are a good place to start!

2. Start with a Broth-Based Soup or Salad

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Choosing a light appetizer like a broth-based soup or a salad can help fill you up before the main course. This strategy keeps you from overindulging and adds valuable nutrients to your meal.

Opt for dressings on the side and load up on veggies for an extra boost.

3. Ask for Modifications

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Don’t be afraid to customize your meal to make it healthier. Request grilled instead of fried options, ask for sauces or dressings on the side, or substitute fries for a side of vegetables.

Most restaurants are happy to accommodate these requests to support your healthy choices.

4. Prioritize Lean Proteins

A plate of salmon, arugula and fresh veggies.

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Choose meals that feature lean proteins like grilled chicken, fish, or plant-based options. Protein helps maintain muscle mass, especially important as we age, and keeps you full longer.

Avoid fried and breaded proteins, which can be high in unhealthy fats and calories.

See exactly why women need more protein as they get older.

5. Watch Portion Sizes

Closeup of spaghetti in a black bowl topped with marinara sauce.

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Restaurant servings are often much larger than what you’d eat at home. Consider sharing a dish, ordering an appetizer as your main course, or asking for a to-go box when your meal arrives to save half for later.

This helps prevent overeating and makes your meal more balanced. For even more tips, check out these 10 expert tips to lose weight without dieting.

6. Choose Whole Grains When Possible

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Swap refined grains for whole grains to boost your fiber intake, which supports digestion and heart health. Look for options like brown rice, quinoa, or whole-grain bread.

If the restaurant doesn’t offer whole grains, consider reducing your portion of starchy sides.

7. Limit Sugary Beverages

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Sugary drinks can add empty calories and spike your blood sugar. Opt for water, sparkling water with a splash of lemon, unsweetened iced tea, or black coffee instead.

Staying hydrated with water can also prevent overeating, as thirst is often mistaken for hunger.

8. Be Mindful of Hidden Calories

A plate of zucchini noodles topped with cheese and tomatoes.

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Creamy sauces, buttery toppings, and added sugars can sneak into seemingly healthy dishes. Ask your server about how dishes are prepared and request simpler preparations, like steaming or grilling.

A squeeze of lemon or a drizzle of olive oil can add flavor without excess calories.

9. Practice Mindful Eating

Chris Freytag chopping vegetables on a cutting board outside.

Photo Credit: Get Healthy U

Savor your meal slowly, enjoying each bite and pausing to appreciate the flavors. This gives your body time to signal when you’re full, helping you avoid overeating.

Engaging in conversation with your dining companions can also help you pace your meal and enjoy the experience.

10. Indulge Mindfully

A woman eating a Mediterranean diet dish outdoors.

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Treating yourself is part of the dining experience, but moderation is key. If you’re craving dessert, consider splitting it with someone or savoring a few bites.

By choosing quality over quantity, you can satisfy your craving while still honoring your health goals.

10 Common Aging Myths Debunked!

Fitness in Midlife on November 6, 2024

Aging is surrounded by myths that make it seem like a downhill journey, but the reality is far more empowering. Many assumptions about aging are outdated or flat-out wrong, and buying into them can hold you back from living your best life.

Here are 10 common myths about aging, debunked, along with tips on how to thrive at every stage of life.

1. Myth: Memory Loss Is Inevitable

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Truth: While minor changes in memory are normal, serious cognitive decline is not a given. Keeping your brain active through puzzles, learning new skills, or engaging in stimulating conversations can preserve and even improve memory.

Staying socially connected and physically active also plays a crucial role in maintaining cognitive health.

2. Myth: You Can’t Build Muscle After 50

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Truth: Muscle loss happens with age, but it can be reversed or prevented with strength training. Weightlifting and resistance exercises help maintain and build muscle mass, even in your later years.

These are the best strength training moves for women over 50. Consistent training can boost your metabolism, strengthen bones, and keep you feeling strong and independent.

3. Myth: Aging Means Becoming Frail

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Truth: Frailty isn’t a foregone conclusion as you age. Regular exercise, a balanced diet, and staying active in your community can keep you strong and full of energy. Simple activities like walking, yoga, or gardening can help maintain mobility, balance, and vitality.

Try these simple (and free!) walking workouts to get started adding more activity into your week.

4. Myth: Older Adults Need to Slow Down

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Truth: While rest is important, staying active is key to healthy aging. Engaging in regular physical and social activities keeps your mind and body engaged.

People who maintain a busy and fulfilling lifestyle are often happier and healthier than those who lead sedentary lives.

5. Myth: You Can’t Learn New Things as You Age

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Truth: The human brain remains adaptable and capable of learning at any age. Neuroplasticity allows your brain to form new connections, even later in life.

Embrace lifelong learning by trying out new hobbies, picking up a musical instrument, or taking classes to keep your mind sharp and engaged.

6. Myth: Aging Causes Unavoidable Weight Gain

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Truth: While metabolism does slow down with age, weight gain isn’t a given. Healthy eating habits, portion control, and regular exercise can prevent unwanted pounds.

Strength training is especially effective for maintaining muscle and keeping your metabolism active. These 21 fat burning foods increase your metabolism naturally!

7. Myth: Older Adults Should Avoid High-Intensity Exercise

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Truth: High-intensity exercise, when done safely and tailored to your fitness level, can be highly beneficial. Activities like interval training and weightlifting boost cardiovascular health, bone density, and overall strength.

Consult with a fitness professional to develop a safe routine that challenges you without causing injury.

8. Myth: It’s Too Late to Improve Heart Health

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Truth: Your heart can benefit from healthier choices at any age. Quitting smoking, exercising regularly, and adopting a diet rich in fruits, vegetables, and healthy fats can lower your risk of heart disease.

Even if you’ve had heart issues in the past, positive lifestyle changes can make a significant difference.

9. Myth: Aging Leads to Unhappiness

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Truth: Studies show that happiness levels often increase with age, thanks to a greater appreciation of life and more emotional regulation. Prioritizing meaningful relationships, practicing gratitude, and engaging in enjoyable activities can boost your sense of well-being.

Aging can be a joyful, fulfilling chapter with the right mindset.

10. Myth: Only Women Experience Bone Loss

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Truth: Men also experience bone density loss as they age, though often at a slower rate than women. Both men and women should focus on bone health through weight-bearing exercises and sufficient calcium and vitamin D intake.

Proactively caring for your bones reduces the risk of fractures and helps maintain mobility. Watch out for these early warning signs of osteoporosis!

10 Surprising Brain Health Secrets From Super Agers

Fitness in Midlife on November 5, 2024

Aging doesn’t have to mean a decline in brainpower. In fact, some people, known as super agers, maintain sharp cognitive abilities well into their 70s, 80s, and beyond. So, what’s their secret?

These extraordinary individuals follow key habits that keep their minds active and resilient.

Here are 10 powerful tips inspired by the lifestyles of super agers to help you protect and even improve your brain health as you grow older.

1. Stay Physically Active

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Regular exercise isn’t just for the body; it’s a brain booster too. Super agers often engage in popular cardio workouts, which increase blood flow to the brain and support cognitive function.

Physical activity helps reduce brain shrinkage and boosts the production of brain-derived neurotrophic factor (BDNF), a protein crucial for memory and learning.

2. Challenge Your Brain Regularly

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Keeping your mind engaged with new and challenging activities is a hallmark of super agers. Activities like learning a new language, playing an instrument, or doing puzzles create new neural connections.

This consistent mental stimulation helps maintain cognitive reserve, slowing down age-related cognitive decline.

3. Stay Socially Connected

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Super agers prioritize meaningful social interactions. Strong social connections have been linked to lower rates of dementia and cognitive decline because engaging in conversation and group activities stimulates multiple areas of the brain.

Prioritizing time with friends and family or joining community groups can protect against isolation and boost brain health.

4. Practice Mindfulness and Meditation

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Meditation and mindfulness practices help reduce stress and promote brain plasticity. Super agers often have daily practices that enhance focus and lower levels of cortisol, the stress hormone that can negatively affect brain function.

Mindfulness has also been shown to increase the thickness of the prefrontal cortex, which is essential for memory and decision-making.

5. Get Quality Sleep

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Super agers emphasize the importance of quality rest for brain recovery. During deep sleep, the brain clears toxins, consolidates memories, and repairs cells.

Establishing a consistent bedtime routine and minimizing screen time before bed can improve sleep quality and support cognitive function. These are the best tips for getting better sleep at night!

6. Embrace a Nutrient-Rich Diet

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What you eat affects your brain health. Super agers often follow Mediterranean-style diets rich in fruits, vegetables, whole grains, healthy fats, and lean proteins.

Omega-3 fatty acids, antioxidants, and anti-inflammatory foods help preserve brain cells and improve overall mental clarity. These are the best healthy fats to incorporate into your diet.

7. Learn to Manage Stress Effectively

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Chronic stress can damage brain cells and impair memory. Super agers practice stress management techniques, like yoga, breathing exercises, or spending time in nature, to keep stress levels in check.

Reducing stress helps protect the hippocampus, the area of the brain associated with learning and memory.

8. Cultivate a Sense of Purpose

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Having a reason to get up every morning boosts mental and emotional well-being. Super agers are often involved in activities that give their life meaning, such as volunteering, mentoring, or pursuing hobbies.

A strong sense of purpose can stimulate the brain and reduce the risk of cognitive decline.

9. Stay Curious and Keep Learning

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Super agers maintain a lifelong love of learning. Curiosity drives them to explore new subjects, hobbies, or adventures, keeping their brains engaged and adaptable.

This habit not only reinforces existing neural pathways but also fosters new ones, which can delay cognitive aging.

10. Laugh Often and Stay Positive

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A good sense of humor and a positive outlook contribute to brain health. Super agers embrace joy and practice gratitude, which have been shown to release dopamine and serotonin, two neurotransmitters that enhance mood and cognitive function.

Laughter also reduces stress and keeps the mind agile.

10 Proven Tips to Look Younger Than You Really Are

Fitness in Midlife on October 31, 2024

Looking younger as you age isn’t about reversing the years—it’s about enhancing your natural beauty, boosting confidence, and letting your vibrant spirit shine.

As we get older, subtle adjustments in our routines can have a powerful effect on how we look and feel. From skincare to lifestyle tweaks, small changes can highlight your best features and keep you feeling rejuvenated.

Whether it’s refreshing your hairstyle, adding more nutrients to your diet, or embracing a fitness routine, these expert tips are designed to help you look youthful, healthy, and radiant.

1. Hydrate Inside and Out

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Dehydration can make skin appear dry and accentuate wrinkles, so aim to drink plenty of water daily. Moisturize your skin morning and night with anti-aging skincare to lock in hydration and maintain a plump, smooth complexion.

A well-hydrated body and skin add a youthful radiance that’s hard to miss. Here are the best tips for drinking more water every day!

2. Refresh Your Hairstyle

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A modern haircut can take years off your look. Consider soft layers, face-framing angles, or adding subtle highlights to brighten your face.

A flattering hairstyle adds vibrance and enhances your natural features, instantly giving a more youthful appearance.

3. Embrace Strength and Flexibility Training

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Regular exercise, especially strength training and flexibility work, keeps your muscles toned and helps maintain good posture. Strong, flexible muscles support graceful movement, which makes you appear younger and more energized.

Pilates, yoga, and light resistance exercises are great choices.

4. Use Sunscreen Religiously

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UV damage is a top cause of premature aging. Apply a broad-spectrum SPF 30 or higher to protect your skin from wrinkles, sunspots, and texture changes.

Daily sun protection keeps your skin healthy, smooth, and evenly toned, making you look fresher and more youthful.

5. Opt for Lighter Makeup

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Heavy makeup can settle into fine lines, making them more noticeable. Choose lightweight foundations, tinted moisturizers, and creamy blushes for a natural, dewy finish.

Lighter makeup enhances your features without overpowering them, giving you a fresh-faced look.

6. Keep Your Brows Defined

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As we age, brows tend to thin out, but defined brows can create a lifting effect for your entire face. Fill them in gently with a brow pencil or powder, following your natural shape.

Fuller brows frame your face and make your eyes look more awake and youthful.

7. Prioritize a Diet Rich in Omega-3s

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Omega-3 fatty acids, found in foods like salmon, walnuts, and chia seeds, help keep skin supple and reduce inflammation.

These healthy fats nourish the skin from within, making it look smoother and more radiant. Aim to include omega-rich foods in your diet several times a week.

8. Whiten Your Teeth

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Teeth naturally yellow with age, so whitening them can make a noticeable difference in your appearance. Try at-home whitening strips or visit your dentist for professional options.

A bright smile is youthful and exudes confidence, enhancing your entire look.

9. Stay on Top of Your Posture

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Good posture instantly makes you look younger, taller, and more confident. Practice exercises to strengthen your core and back muscles, like these 10 posture exercises, and remind yourself to sit and stand up straight.

Proper posture not only helps reduce back pain but also projects an energetic and youthful demeanor.

10. Get a Good Night’s Sleep

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Lack of sleep affects everything from your skin to your energy levels. Aim for 7-8 hours of quality sleep each night to support cell repair, reduce puffiness, and keep dark circles at bay. A well-rested body and mind show in a glowing complexion and vib

6 Reasons Going Alcohol Free After 50 Might Be Worth It

Fitness in Midlife on October 31, 2024

As we age, our bodies handle alcohol differently, and more people over 50 are choosing to go alcohol-free to protect their health.

With a range of benefits from improved sleep to better mental clarity, reducing or cutting out alcohol can have a profound impact on well-being, especially for those in midlife and beyond.

Here are some compelling reasons why going alcohol-free might be the best choice for your health.

1. Improved Sleep Quality

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Alcohol may help you fall asleep faster, but it disrupts the quality of sleep, particularly in the second half of the night. As we get older, our sleep naturally becomes lighter, and alcohol’s interference with REM sleep can worsen sleep quality.

Going alcohol-free can lead to deeper, more restorative sleep, leaving you more refreshed. Here are even more tips to get better sleep.

2. Enhanced Mental Clarity and Mood

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Alcohol can contribute to cognitive fog and affect mental sharpness, which can be more noticeable with age.

Studies show that regular alcohol intake may increase the risk of cognitive decline, so going alcohol-free can improve mental clarity, brain fog symptoms, memory, and focus.

Additionally, without alcohol’s impact on serotonin and dopamine, people often experience improved mood and emotional balance.

3. Better Heart Health

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Moderate drinking has often been linked to heart health, but recent studies suggest that the risks might outweigh the benefits, especially for older adults.

Alcohol can increase blood pressure and affect cholesterol levels, raising the risk of heart disease and stroke.

Going alcohol-free can support heart health by helping maintain healthy blood pressure and improving overall cardiovascular function.

4. Reduced Risk of Liver Disease

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The liver becomes less efficient at processing alcohol as we age, making it more susceptible to alcohol-related damage.

Even moderate drinking over time can contribute to fatty liver, inflammation, and liver disease.

By going alcohol-free, you give your liver a chance to repair itself, improving its function and reducing your risk of liver-related health issues.

5. Weight Management and Metabolism

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Alcohol contains empty calories and can slow metabolism, making it harder to maintain a healthy weight as we age.

Reducing alcohol intake often leads to natural weight loss, improved digestion, and better energy levels, making it easier to maintain a healthy weight and stay active.

6. Improved Immune Function

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Alcohol can suppress the immune system, which is increasingly important to protect as we age.

Going alcohol-free strengthens immune response, making the body more resilient to illnesses and infections, from seasonal colds to more serious diseases.

You can also add these anti-inflammatory foods to your diet!

6 Warning Signs of Osteoporosis to Watch Out For As You Age

Fitness in Midlife on September 11, 2024

Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. It occurs when the creation of new bone doesn’t keep up with the removal of old bone. Women, especially those over 50, are at a higher risk due to factors like menopause, which can accelerate bone loss.

Osteoporosis is often called a “silent disease” because it develops gradually over the years without showing any obvious symptoms until a fracture happens. Understanding the early warning signs of osteoporosis can make a significant difference in managing and potentially preventing further bone loss.

By recognizing these six warning signs of osteoporosis, you can take proactive steps to maintain your bone health and reduce the risk of fractures.

1. Receding Gums

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Surprisingly, your dentist may be the first to notice signs of osteoporosis. Receding gums can be an early indicator of bone loss. The jawbone supports your teeth, and if it’s losing density, your gums may start to recede.

2. Weak Grip Strength

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A weakening grip isn’t just about losing hand strength. It might also indicate decreasing bone density. Studies have shown a link between weak grip strength and low bone mineral density.

3. Brittle Fingernails

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While nail health can be affected by many factors, consistently brittle nails may hint at underlying bone health issues. If you notice your nails breaking or chipping more often, it might be worth discussing this with your healthcare provider.

4. Height Loss

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Have you noticed you’re not as tall as you once were? Losing height is a common sign associated with osteoporosis due to compression fractures in the spine. Even a slight reduction in height can be a red flag.

5. Back Pain

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Persistent back pain, especially in the lower back, could indicate micro-fractures in the vertebrae. These fractures can be a result of weakened bones and should not be ignored.

If this is something you struggle with, try incorporating these back pain exercises into your routine.

6. Stooped Posture

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A noticeably curved upper back, often referred to as a dowager’s hump, is another sign of vertebral fractures due to osteoporosis. This change in posture results from the collapse of weakened vertebrae.

These posture exercises can help you stand taller and stronger.

Risk Factors for Osteoporosis

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Apart from these signs, awareness of the risk factors can also help in early detection.

Some factors include:

Family history of osteoporosis
Personal history of fractures
Sedentary lifestyle
Excessive alcohol consumption
Smoking
Low calcium intake

Taking Proactive Steps

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If you recognize any of these early warning signs of osteoporosis, don’t wait for a fracture to occur before taking action!

Consider the following steps to manage and potentially prevent osteoporosis:

Diet and Nutrition: Ensure adequate calcium and vitamin D, vitamin K, and magnesium intake to support bone health. Foods rich in these nutrients include dairy products, leafy greens, and fortified cereals.
Regular Exercise: There are certain exercises that are better for individuals dealing with osteopenia and osteoporosis. This guide on the best osteoporosis exercises is a great place to start!
Lifestyle Modifications: Quit smoking and limit alcohol consumption to help preserve bone health.
Bone Density Test: When it comes to checking your bone density, the go-to test is the DEXA scan (Dual-Energy X-ray Absorptiometry). This quick, non-invasive test is the gold standard for diagnosing osteoporosis and assessing your risk of fractures.

Remember, it’s never too late to improve your bone density! By staying informed and taking action, you can maintain your bone health and continue living an active and fulfilling life.

10 Joint-Friendly Exercises for Stronger Legs

Fitness in Midlife on September 4, 2024

If you struggle with knee pain, there’s still a lot you can do to build strength and keep those joints healthy! The key is focusing on exercises that strengthen the muscles and support structures around your knees, like the quads, glutes, hamstrings, and inner thighs. Consistent strength training is one of the best ways to maintain your mobility and protect your joints as you age.

These 10 exercises are thoughtfully chosen to strengthen your legs and the muscles around your knees without putting too much strain on the joints. They’ll keep you strong and active while being gentle on your knees!

Feel free to do a few or all of these exercises—consistency is key for the best results.

Note: Always consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing knee conditions or concerns.

1. Walking Backwards

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Walking backward is a surprisingly effective exercise for strengthening the muscles around your knees while also improving balance and coordination. Unlike forward walking, backward walking shifts the emphasis onto your hamstrings, calves, and glutes, all while engaging the muscles that support and stabilize your knees.

How to do it:

Find a clear space or on a treadmill walk very slowly with controlled steps.
Look over your shoulder as needed.
Walk backwards for 3-5 minutes.

2. Straight Leg Raises

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Performing straight leg raises are a great way to strengthen your quadriceps without putting pressure on your knees.

How to do it:

3. Wall Sits

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Wall sits engage your quadriceps, hamstrings, and glutes while keeping your knees in a safe, stable position.

How to do it:

4. Deadlifts

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A bodyweight deadlift, also known as a good morning, is a simple yet effective exercise that targets the hamstrings, glutes, and lower back. This movement also strengthens the posterior chain, improves hip mobility, and helps protect your lower back from injury.

How to do it:

5. Calf Raises

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The calf raise exercise strengthens your lower legs and improve balance without stressing your knees.

How to do it:

6. Step-Ups

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Adding step-ups into your workout routine will build strength in your quadriceps and glutes while being gentle on your knees.

How to do it:

7. Clamshells

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The clamshell exercise strengthens the glutes and outer thighs, which are crucial for knee stability.

How to do it:

8. Glute Bridges

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The glute bridge exercise strengthens your glutes and hamstrings while taking pressure off your knees.

How to do it:

9. Partial Squats

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This modified squat still works your quads and glutes without putting too much strain on your knees.

How to do it:

10. Side-Lying Leg Lifts

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Side-lying leg lifts target the muscles on the outer side of your hips and thighs, helping to stabilize the knees.

How to do it:

These exercises are designed to keep your legs strong while being gentle on your knees, ensuring you stay active and pain-free. Remember to start slow and listen to your body—if any exercise causes discomfort, stop and consult with a healthcare provider.

5 Squat Alternatives for Bad Knees

Fitness in Midlife on August 28, 2024

Working your legs is essential for your overall fitness! After all, your legs not only move you, but as the largest muscles in your body, they help you perform those big calorie-burning exercises that boost your metabolism.

Unfortunately for some, bad knees can get in the way! It’s a fairly common condition, too—a study from Gallup-Healthways found that 26% of the adult population in the United States suffers from knee pain.

From injuries, surgeries, arthritis, runner’s knee, and more, there are many reasons you might be experiencing knee pain. The good news? It doesn’t have to cause you to miss leg day.

The following are five squat variations that can strengthen your legs without putting a ton of stress on your knees.

1. Stability Ball Wall Squats

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Stability ball squats are a great alternative to regular squats for those with knee issues because they reduce stress on the knees by providing support and cushioning through the ball.

These squats still effectively work the quadriceps, hamstrings, and glutes while improving balance and core strength, making them beneficial for maintaining lower body muscle tone without aggravating knee pain.

How to do it:

Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat.

Not only will this take some pressure off your knees, but you’ll also be able to adjust the move on the fly to suit your own strengths and weaknesses.

Get a feel for this and then add some dumbbells in your hand to make it harder.

Tip: Choose your range of motion—go lower if you can, but stay higher if your knee pain kicks in. The key is to sit back as you squat, keep your legs hip-width apart, and focus your weight in your heels!

2. Reverse Lunges

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The reverse lunge exercise is a good alternative to regular lunges for those with knee issues because they place less pressure on the front knee by shifting the weight backward. This exercise targets the quadriceps, hamstrings, and glutes, and is beneficial for building lower body strength while minimizing strain on the knee joints.

How to do it:

Stand tall with your feet hip distance apart.

Take a large step backward and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

Rise back to start and repeat.

Tip: Pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you.

3. Deadlifts

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The deadlift move is a good alternative to regular squats for those with knee issues because they emphasize hip hinge movement rather than knee flexion, reducing stress on the knees. They primarily work the hamstrings, glutes, and lower back, offering a powerful way to build lower body and core strength while minimizing knee strain.

How to do it:

Start standing with feet hip distance apart and dumbbells resting in front of thighs.

Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor.

Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.

Tip: Use heavy weights—either barbells or dumbbells—since you have many muscles recruited to do this lift. Keep your knees slightly bent and legs hip width apart – but do all the work in your abs and glutes.

4. Glute Bridges

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The glute bridge exercise is an excellent alternative to regular squats for those with knee issues because they engage the glutes and hamstrings without placing any strain on the knees. This exercise helps strengthen the lower body and core while improving hip stability, making it beneficial for maintaining muscle tone and reducing knee discomfort.

How to do it:

Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones.

Place your arms flat on the floor at your sides and tuck your shoulders under your back.

Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat.

Continue to move your hips up and down for 30 seconds.

Tip: Try single-leg glute bridges too! Isolating one leg will target the hamstrings and give you an extra challenge once you’ve mastered traditional glute bridges.

5. Stability Hamstring Roll-In

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Performing stability ball hamstring roll-ins are a good alternative to regular squats for those with knee issues because they target the hamstrings and glutes without involving knee flexion, thereby reducing knee strain. This exercise also enhances core stability and balance, making it beneficial for building lower body strength while protecting the knees from excessive stress.

How to do it:

Begin lying on back, arms by side and feet on top of a stability ball.

Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat.

Pull heels toward glutes rolling ball in, then push the ball back out. Continue to pull ball in and out for desired number of reps. Slowly lower body back to the mat.

Tip: Start by lifting and lowering your hips with your feet on the ball. Once you have the strength to do that, you can progress to the roll-in. (Also, expect cramps! It happens during this move, primarily due to the weakness of the hamstring muscle. Hang in there. It will get better!)

Looking for even more exercises that are easy on the knees? Try this 12 Minute Low Impact HIIT Workout for Bad Knees.

10 Exercises to Help Improve Your Posture

Fitness in Midlife on August 27, 2024

So many of us spend hours sitting or staring at screens, making it hard to maintain proper posture! Good posture strengthens your body, increases flexibility, and promotes balance, reducing back pain and boosting energy levels. Moreover, proper alignment minimizes stress on muscles and ligaments, lowering injury risk.

Ready to improve your posture? Here are 10 posture exercises designed to help you stand taller and feel better. They work on strengthening the back muscles, core, and shoulders.

1. Child’s Pose

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This restful yoga pose gently stretches your lower back, hips, and thighs, promoting relaxation and flexibility.

How to Perform Child’s Pose:

Kneel on the floor, sit back on your heels, and stretch your arms forward.

Rest your forehead on the mat and hold for a few deep breaths.

2. Cat-Cow

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This exercise increases spine flexibility and strengthens your core muscles, relieving tension in your back.

How to Perform Cat-Cow Pose:

Start on all fours. Inhale and arch your back (Cow), then exhale and round your back (Cat).

Repeat for several cycles.

3. Forward Fold

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This stretch elongates your spine, calms your mind, and releases tension in your neck and shoulders.

How to Perform a Forward Fold:

Stand with your feet hip-width apart.

Hinge at your hips and fold forward, reaching towards the floor.

Hold for a few breaths.

4. Standing Chest Opener

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This exercise opens up your chest, countering the effects of slouching and promoting a more upright posture.

How to Perform the Standing Chest Opener:

Stand tall and clasp your hands behind your back.

Gently lift your arms, opening your chest.

Hold for a few breaths.

5. Glute Bridge

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Strengthening your glutes supports your lower back and improves posture by realigning your pelvis.

How to Perform a Glute Bridge:

Lie on your back, bend your knees, and place your feet flat on the floor.

Lift your hips towards the ceiling, hold, and lower.

6. Thoracic Spine Opener

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This exercise enhances mobility in your upper spine, which is crucial for maintaining good posture.

How to Perform a Thoracic Spine Opener:

Lie on your side with your knees bent.

Extend your top arm and rotate your upper body to open your chest towards the ceiling.

Return and repeat on the other side.

7. Plank with Arm Reaches

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This plank variation challenges your core, shoulders, and back, helping you build a strong foundation for better posture.

How to Perform Plank with Arm Reaches:

Assume a plank position.

Reach one arm forward, hold briefly, and return it.

Alternate arms while maintaining stability.

8. Mid-Back Rows

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Strengthening your back muscles helps you counteract the slouching that can occur from sitting too much.

How to Perform Mid-Back Rows:

Using a resistance band or weights, pull them towards your chest while keeping your elbows close to your body.

Squeeze your shoulder blades together.

9. Doorway Stretch

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This stretch releases tension in your chest and shoulders, encouraging a more open and upright posture.

How to Perform the Doorway Stretch:

Stand in a doorway, place your hands on the frame, and lean forward slightly to stretch your chest.

10. Pilates Swimming

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This dynamic exercise enhances your core strength and back stability, improving posture.

How to Perform the Pilates Swimming Move:

Lie face down, extend your arms and legs, and lift them off the floor.

Flutter your arms and legs in a swimming motion.

Incorporating these exercises into your routine can make a significant difference in how you carry yourself! Consistency is key, so aim to perform these exercises regularly to enjoy a more aligned and confident posture.

Improve Your Mobility with These 10 Simple Yoga Poses

Fitness in Midlife on August 23, 2024

Daily yoga relieves tight and sore muscles, improves endurance, builds muscle strength, and promotes healthy aging. As older adults begin to lose flexibility, yoga is a great way to get it back!

Here, we’ll share 10 simple yoga poses perfect for improving your mobility, helping you feel more agile, and preventing stiffness. These poses are great for all fitness levels and can be done from the comfort of your home.

The following 10 yoga poses are perfect for loosening tight muscles and boosting flexibility and mobility.

1. Standing Side Bend

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Lengthen a compressed spine and a tight back by moving sideways!

Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.

Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.

Inhale to return arms overhead to center and exhale.

Hold for 30 seconds on each side.

2. Downward Dog Pose

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Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.

Begin kneeling on your mat with hands directly under your shoulders, fingers spread wide.

Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.

Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.

Hold and breathe for 30 seconds.

3. Cobra Pose

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Open your chest and the front of your shoulders for better posture.

Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.

Point your toes so the tops of your feet are on the mat.

As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.

Hold and breathe for 30 seconds.

4. Crescent Lunge

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Open tight hip flexors and lengthen your spinal column.

From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.

Reach both arms straight overhead and bend the right knee to 90 degrees.

Relax your shoulders as you continue reaching up and lengthening the back leg.

Hold for 30 seconds on each leg.

5. Cat Pose

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Relieve a tight back and maintain spinal flexibility.

Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.

Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.

Draw your navel up to your spine and breathe gently as you hold the stretch.

Hold and breathe for 30 seconds.

6. Cow Pose

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Relieve a tight back and maintain spinal flexibility.

Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.

Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.

Look slightly upward with a relaxed neck and breathe gently.

Hold and breathe for 30 seconds.

7. Pigeon Pose

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One of the best hip stretches! Open your hips and lower back with a traditional pigeon, or do it lying on your back.

Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.

Keep your back leg long and your hips even as you relax your weight through the middle of your hips.

Hold for 30 seconds on each leg.

8. Happy Baby

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A pose of relaxation! You will also open your groin, inner thighs, and lower back.

Begin lying on your back and grab your big toes with your index and middle fingers.

Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.

Relax and breathe.

Hold and breathe for 30 seconds.

9. Yogi Squat

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Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving comfortably.

Begin on your feet, crouched down with your tailbone between your ankles and hands in prayer at your chest.

Continue to press hands firmly together while at the same time pressing elbows against inner thighs.

Hold and breathe for 30 seconds.

10. Windshield Wiper

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Stretch your external hips and lower back, and relieve sciatica pain with this pose.

Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.

Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.

Engage your abdominals and slowly pull your knees back to the start position.

Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.

Hold for 30 seconds on each side.

7 Tips for Getting Rid of Uncomfortable Gas Pains

Fitness in Midlife on August 13, 2024

We’ve all been there—those uncomfortable, bloated moments when gas pains strike at the worst possible time. Whether it’s after a big meal or just out of the blue, that tight, crampy feeling can throw a wrench in your day!

The good news? There are simple remedies you can try to help alleviate gas pains and get you back to feeling like yourself.

Here, we’ll cover seven tips to help get rid of gas pains.

1. Try Some Peppermint

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Research has found that peppermint oil is a safe and effective option for treating symptoms of irritable bowel syndrome in adults, including gas pains.

That said, peppermint oil or supplements may not be for everyone. They can interfere with certain medications or cause heartburn, so it’s important to speak with your doctor before starting a regimen.

2. Drink a Little Apple Cider Vinegar

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Some research suggests drinking apple cider vinegar (ACV) may help fight against bacteria that can cause abdominal gas buildup. If you decide to try ACV for gas pains, it’s usually recommended to dilute a tablespoon in a glass of water and drink it before or during a meal.

That said, ACV may cause irritation in the throat, which is not ideal for those with a history of acid reflux or other gastrointestinal issues. As with any remedy, it’s a good idea to consult with a healthcare professional before adding ACV to your routine.

3. Get Some Exercise

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Exercise may feel like the last thing you want to do when you have gas pains, but it helps! Research shows that physical activity could be effective in relieving abdominal gas and bloating. Even a brief walk after eating can provide significant relief.

4. Sip on Chamomile Tea

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Chamomile has anti-inflammatory and antispasmodic properties, which can help relax the muscles of the digestive tract and reduce gas, bloating, and discomfort.

Try sipping on chamomile tea after meals and before bedtime for the most relief.

5. Try Clove Drops or Oil

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Cloves contain a compound called eugenol, which can help relax the muscles in the digestive tract and reduce gas, bloating, and discomfort. Cloves may also help prevent the formation of gas in the gastrointestinal tract.

Try taking a clove oil capsule after meals to reduce gas production.

Safety Note: Clove oil should never be used in children since even small amounts may cause severe side effects, such as seizures and liver damage.

6. Use Baking Soda

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Baking soda can help neutralize stomach acid and relieve bloating. To try it, mix 8 ounces of water with 1/2 teaspoon of dissolved baking soda.

Although helpful, baking soda should not be taken more than 1/2 teaspoon at a time or be used long-term. Doing so may increase the risk of electrolyte imbalance or symptoms such as irregular heartbeats.

7. Change Up Your Diet

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What you eat (or don’t eat) can play a crucial role in preventing gas pains. Here are a few gas-causing culprits to limit in your diet:

Carbohydrates

Contrary to popular belief, carbs are not your enemy; they are an essential fuel source for your body. But carbs are more of a double-edged sword because they bind with water more than anything—which is good for glycogen storage but bad news when it comes to bloating.

Carbs increase fluid retention in your body and can make you feel bloated. To deflate, you can reduce carbohydrates for about a day or two and base your diet on greens and lean proteins.

Sodium

Since sodium causes your body to retain fluid, you’re left feeling bloated, puffy, and uncomfortable.

The recommended daily amount of sodium is 1,500 grams, but the average American consumes 3,400 grams—more than double! Instead of flavoring your food with salt, use herbs, fresh ground pepper, cayenne pepper, or salsa.

But more importantly, beware of sodium lurking in surprising places, such as condiments, salad dressings, bread, canned goods, lunchmeats, cheese, cereal, soup, and jarred pasta sauce.

Sodas

Avoid bloating by ditching most bubbly drinks like sodas and sparkling water, which can cause gas to get trapped in your stomach. To spruce up water and help you sip all day, add fruit and herbs for a fun and tasty twist.

A few more gassy foods to cut back on include:

Beans

Dairy

Grains

Cruciferous vegetables

Fruits

Candy

Onions

Ultra-processed foods

10 Common Menopause Symptoms—And How to Deal With Them

Fitness in Midlife on August 12, 2024

Menopause is a natural phase in every woman’s life, but it often comes with a variety of challenging symptoms. From hot flashes and night sweats to mood swings and poor sleep, these changes can certainly feel overwhelming!

Here, we’ll explore the 10 most common menopause symptoms, along with practical tips for each to help you navigate your menopause journey with confidence and ease.

1. Hot Flashes

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Hot flashes are sudden, intense feelings of warmth that spread over the body. They occur thanks to fluctuating hormone levels (less estrogen), which affect the body’s temperature regulation. Hot flashes commonly start in the upper body and face and can spread over the whole body instantaneously.

You will notice a change in your body temperature, even feeling like your body is on fire.

How to Deal With Hot Flashes:

Stay Cool: Wear lightweight clothing and keep your environment cool. Dress in layers so you can peel off a few if needed.

Hydrate: Drink plenty of water to stay hydrated. Try these tips for drinking more water for inspiration!

Diet & Lifestyle: Eating healthy and eliminating processed foods can help. Avoid spicy foods, caffeine, and alcohol which can trigger hot flashes.

Relaxation Techniques: Practice deep breathing exercises at the onset of hot flashes. Also, for overall stress reduction try meditation.

Cooling Necklaces: There are a variety of options that can help keep you cool.

2. Night Sweats

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Night sweats are different from hot flashes. Think of them as hot flashes on steroids that occur during sleep and cause excessive sweating. Basically, you wake up, and your pajamas and sheets are soaking wet.

Again, hormonal fluctuations are the culprit here—particularly decreased estrogen levels, which interfere with the body’s heat regulation.

How To Deal With Night Sweats:

Bedroom Environment: Keep your bedroom cool and well-ventilated, using a fan if needed.

Light Bedding: Use lightweight blankets and moisture-wicking pajamas.

Hydration: Drink plenty of fluids throughout the day.

3. Joint Pain

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A decline in estrogen can cause inflammation, leading many women to experience menopause joint pain and stiffness.

This issue often goes undiagnosed, but it can be a real problem!

How To Deal With Menopause Joint Pain:

Stay Active: Regular workouts and mobility exercises help keep joints flexible. Joints are where two bones come together, and consistent movement helps keep them naturally lubricated.

Diet: Eat a healthy diet rich in anti-inflammatory foods like fatty fish, nuts, and leafy greens.

Supplements: Consider Omega-3 supplements for joint health.

4. Mood Swings

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Hormonal imbalances can impact brain chemicals that regulate mood. And if you are sleep deprived (another one of our ten common symptoms), your mood swings are worse.

Mood swings are sudden and intense changes in emotional state, often without any apparent reason. Think irritability, depression, and more anxiety than usual. One minute you are fine, the next you are sobbing at a sappy commercial.

You feel like you aren’t controlling your own emotions or mood changes.

How to Handle Mood Swings:

Mindfulness & Meditation: Practice stress-relief techniques.

Healthy Lifestyle: Regular exercise and balanced nutrition can stabilize mood. Make sure you are getting your vitamins and minerals and needed supplements.

Social Support: Engage with friends, family, or support groups. If feelings become unbearable, please seek the help of a therapist or psychologist and your doctor.

5. Menopausal Weight Gain

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Menopause-related weight gain is incredibly common due to slowing metabolism and hormonal changes. Menopausal weight gain typically accumulates around the abdomen.

How to Handle Menopausal Weight Gain:

Balanced Diet: Focus on whole foods and reduce processed foods. Eat more protein and fiber. Get rid of chemicals, fake food coloring and additives which cause inflammation.

Regular Exercise: Incorporate both cardio workouts and strength training. If you are not strength training and you are over 50, now is the time! Muscle is the key to aging and staying strong and keeping your metabolism energized. (You can also check out the five benefits of HIIT exercise during menopause.)

Portion Control: Be mindful of your portion sizes—calories do matter!

Check out more top tips for getting rid of menopause belly fat.

6. Poor Sleep

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Hormonal changes can disrupt sleep patterns. Sleep problems can include difficulty falling asleep or staying asleep, often leading to overall fatigue.

How to Improve Poor Sleep:

Sleep Routine: Establish a consistent sleep schedule. I had to get rid of my phone in bed!

Caffeine Intake: Avoid caffeine. This was key for me was not having any after lunch.

Sleeping Environment: Create a cool, dark, and quiet sleeping space.

Supplements: There are many natural supplements that contain melatonin, magnesium, and other ingredients to help you fall and stay asleep.

If you’re struggling with a consistent nighttime routine, check out these science-backed tips for getting better sleep.

7. Brain Fog

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Hormonal shifts can affect cognitive function. As estrogen drops, your receptors may not be triggering well, and your lack of recall, concentration, and focus can worry you.

Many women experience brain fog as a common symptom of menopause. It’s recognized as forgetfulness or difficulty concentrating. It can also look like having a hard time remembering words or recalling what you just did or why you walked into a room.

How To Deal With Brain Fog:

Mental Exercises: Engage in activities that challenge your brain. Play games, read daily, learn new things.

Stay Organized: Use planners and reminders.

Healthy Lifestyle: Maintain a balanced diet and regular physical activity.

Stay Socially Connected: Connect with friends and family and try not to isolate yourself.

8. Loss of Libido

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During menopause, many women experience a loss of libido or a decrease in sexual function.

All of a sudden, you may have a lack of interest in sex, vaginal dryness, and pain during sex. This is because lower estrogen levels can reduce blood flow to the genital area and decrease arousal.

How To Deal With Loss of Libido:

Open Communication: Talk with your partner about your needs and concerns.

Lubricants: Over-the-counter vaginal moisturizers and water-based lubricants can help alleviate vaginal dryness and discomfort during sex.

Consult a Doctor: Seek advice on possible treatments.

This is a complex subject, and there are a few things you can do on your own, but reaching out to your healthcare provider to talk about your menopausal transition is encouraged.

9. Skin Changes

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Many women experience noticeable changes in skin texture, coupled with the onset of wrinkles, dry patches, itchy skin, and slow wound healing. This one is a doozy.

Many women complain of crepey arms, legs, and necks in particular. Once again, the decline of estrogen is the culprit because it causes less blood flow to your skin. Menopause also brings on an accelerated loss of collagen and elastin.

How To Deal With Skin Changes:

Diet and Supplements: Make sure to take adequate vitamin D. Collagen supplements can also be helpful.

Topical Moisturizers: Use quality moisturizers with ingredients like hyaluronic acid to hydrate the skin. Use topical retinoids and Beta hydroxy acids to improve texture.

Strength Train: You can’t eliminate crepey skin but by building muscle, it certainly looks better.

Stay Hydrated: Drink plenty of fluids throughout the day.

Skin Treatments: Talk to your dermatologist or a medispa about options to reach your skin goals.

Lifestyle Changes: Wear a clean sunscreen. Wear UV protective clothing and avoid peak sun hours.

10. Migraine Headaches

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Migraines and headaches are very common during menopause. Many women experience frequent or severe headaches that may be new or worsening.

A migraine is a specific type of headache that is often characterized by throbbing pain on one side of the head.

How To Improve Menopausal Migraines or Headaches:

Hydration: Drink plenty of water.

Alcohol Intake: Reduce alcohol consumption.

Over-the-Counter Pain Relief: Use medications like Advil or Excedrin as needed.

Professional Advice: If headaches persist, consult a healthcare provider.

While these conditions and symptoms are common, everyone’s experience is unique. Always consult with your doctor to discuss any concerns or symptoms you may be experiencing that are impacting your quality of life.

Remember, you are not alone! With the right strategies, you can navigate menopause with confidence and grace.

Feel Younger, Live Longer: 10 Benefits of an Anti-Inflammatory Diet

Fitness in Midlife on July 26, 2024

Along with exercise, diet plays a huge role in our quest for longevity. The anti-inflammatory diet, rich in whole foods and packed with nutrients, is known for its powerful effects on reducing chronic inflammation, the hidden culprit behind many health issues.

Some of the best anti-inflammatory foods include:

Tomatoes

Avocados

Broccoli

Olive oil

Green leafy vegetables (kale, spinach, collards)

Nuts (walnuts, almonds)

Herbs and spices (ginger, turmeric, garlic)

Fatty fish (salmon, mackerel, tuna, sardines)

Fruits (strawberries, blueberries, cherries, oranges)

By making mindful food choices, you can not only feel younger but also add years to your life!

Next, we’ll share the 10 biggest benefits of adopting an anti-inflammatory diet.

1. Reduces Chronic Inflammation

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The term “anti-inflammatory diet” says it all! Reducing chronic inflammation helps prevent and manage inflammatory conditions like rheumatoid arthritis, inflammatory bowel disease, and psoriasis.

2. Improves Heart Health

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An anti-inflammatory diet reduces the risk factors for cardiovascular disease, such as high blood pressure, high cholesterol levels, and atherosclerosis.

3. Promotes Better Weight Management

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Some foods in an anti-inflammatory diet, like fruits and vegetables, are low in calories and high in fiber, which can aid in weight management. Maintaining a healthy weight is essential for reducing inflammation.

4. Improves Joint Health

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Following an anti-inflammatory diet may reduce pain and improve joint function in people with conditions like osteoarthritis or rheumatoid arthritis.

5. Boosts Your Immune System

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A diet rich in antioxidants and nutrients can support a robust immune system, helping the body fight off infections and illnesses.

6. Supports Gut Health

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An anti-inflammatory diet can be beneficial for individuals with conditions like irritable bowel syndrome (IBS) and Crohn’s disease, as it can help reduce gastrointestinal inflammation and discomfort.

7. Balances Blood Sugar

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Consuming complex carbohydrates and foods with a low glycemic index can help stabilize blood sugar levels, reduce the risk of type 2 diabetes, and help those already diagnosed manage their condition.

8. Improves Cognitive Function

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Some research suggests that an anti-inflammatory diet may support brain health and lower the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s disease.

9. Improves Your Skin

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Certain skin conditions, such as acne and eczema, may improve when you adopt an anti-inflammatory diet thanks to reduced inflammation.

10. Aids in Cancer Prevention

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While no diet can guarantee cancer prevention, an anti-inflammatory diet rich in fruits and vegetables, which are high in antioxidants, may reduce the risk of certain types of cancer.

Take a Minute to Breathe With These 5 Meditation Types

Fitness in Midlife on July 25, 2024

When you hear the word “meditation,” what do you think of? Many people don’t know that there are different types of meditation, and if one type doesn’t work for you, there may be another type that does.

Free from the distractions of cell phones or conversation, our minds can flood with the subconscious worries, longings, and concerns of day-to-day life. But it’s by sitting with those thoughts and watching them come—and eventually go—that we can calm our bodies and minds and find peace.

The truth is, there is no one-size-fits-all meditation—it comes in just about as many variations as you can imagine. This is good news, since meditation offers amazing benefits, including:

Lower blood pressure

Boost your immune system

Improve concentration

Ease Stress

Decrease anxiety and depression

Improve memory

Here, we cover five main types of meditation. Find the one that’s best for you!

1. Mindfulness-Based Stress Reduction Meditation

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What it is: Made popular by Jon Kabat-Zinn in 1979, MBSR, or Mindfulness-Based Stress Reduction, is about breath awareness and a “body scan.” Breath awareness is simply the act of calmly noticing each inhale and exhale so your breath is the main focus. A body scan is a technique used to focus on physical sensations in the body. Starting at your toes and working your way up, you focus on specific parts of your body at a time; this heightened awareness has the potential to release and relax tension in different areas.

MBSR has gained increasing popularity over the past few decades and is now offered in over 200 hospitals and medical centers around the world. Kabat-Zinn even leads workshops where his students practice walking meditations, noticing each step mindfully and harkening back to the ancient expression: “When you’re walking, just walk. When you’re eating, just eat.” Kabat-Zinn believes each activity can be done mindfully, and in doing so, you can adopt a more meditative state in your day-to-day life.

Pose: Seated, lying down, or walking

Try if: You want to live more mindfully during each moment of your life, whether when enjoying your meals or walking through the park.

2. Transcendental Meditation

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What it is: You may have heard of Transcendental Meditation (TM) because it was made popular by some famous followers (the Beatles, for example), but it’s a thousands-of-year-old tradition initially brought to America by Maharishi Mahesh Yogi in the 1950s. Transcendental meditation asks that you sit still for twenty minutes twice a day and utilize a mantra to find focus during meditation.

Twenty minutes may sound like a lot at first, but the length of time is designed to help you access a deeper level of calm that exists beyond your everyday emotions and the stress of life. If you choose to enroll in a TM class, your instructor or teacher can give you a mantra, which you can repeat throughout your meditation.

Pose: Seated

Try if: You feel restless, overly stressed, or mentally fatigued and want to experience a deeper sense of inner calm.

3. Loving-Kindness Meditation

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What it is: The cultivation of compassion for others is a popular form of meditation in Buddhism, although loving-kindness meditation itself is not tied to any one religion or philosophy. It’s also sometimes referred to as Metta Meditation. You begin by taking two or three deep breaths with slow, long exhalations, feeling the breath moving through the center of your chest—your heart chakra. You then repeat the following or similar phrase directed at yourself:

May I be happy. May I be well. May I be safe. May I be peaceful and at ease.

After a period of directing loving-kindness to yourself, bring to mind a friend or someone in your life who has cared for you. Then slowly repeat the phrases toward them.

May you be happy. May you be well. May you be safe. May you be peaceful and at ease.

Then direct your attention to the universe—ask that all its beings are happy, well, safe, peaceful and at ease. Connect with any feelings of warmth and unity you experience.

Pose: Seated

Try if: You want to cultivate greater compassion for yourself and others.

4. Zazen Meditation

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What it is: Zazen meditation is the practice at the heart of Zen Buddhism, and its main focus is on the relationship between the breath and the mind. Practitioners are encouraged to turn their attention to each inhalation and exhalation, counting their breaths at times to achieve greater mental focus. As you inhale, count to one; the exhale is two. Your next inhale is three; the following exhale is four, and so on. Try to focus on counting each breath, and let that be your mind’s solitary task. Zen meditation can be practiced in groups, and sometimes chanting is involved.

Pose: There are several variations of Zazen meditation poses:

Both legs crossed so each leg rests on the opposite thigh (full lotus)

One leg resting over the opposite calf (half-lotus)

On your knees with legs folded under you

Sit in a straight-back chair

Try if: You want to experience deep relaxation through your breath.

5. Vipassana Meditation

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What it is: This Sanskrit word means “to see things as they really are” and is also referred to as “insight meditation.” It is part of a 2,500-year-old Buddhist tradition designed to help you tap into a deeper level of consciousness. In Vipassana, you are instructed to label thoughts and experiences as they arise, noting objects that grab your attention. Each time you identify a label in your mind, you are then encouraged to bring your awareness back to your primary object: your breath. Focus on your breath from moment to moment. Any time a thought, feeling, or sensation comes into your mind, note it as “dog barking,” “knee pain,” or “thinking,” and then return your focus to your breath. This allows you to become the observer of your thoughts, helping you see them more objectively.

Pose: Cross-legged on a cushion on the floor.

Try if: You want to release harmful thoughts and expand your consciousness.

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