Health Archives - Page 5 of 5 - Fitness in Midlife

6 Simple Diet Tips to Trim Your Waist At Any Age

Fitness in Midlife on June 25, 2024

A healthy diet and great exercise are the best ways to achieve a smaller waist. Slow, steady progress is the name of the game when it comes to investing in your health!

And here’s the deal: what you choose to eat will make more of a difference in how your belly looks than anything else. (In other words, it’s time to ditch the junk food!)

It’s imperative to eat healthy, well-balanced meals that nourish your body. And while that concept seems fairly simple, we all know it’s definitely not easy!

Along with staying active, here are six diet tips that might help you adjust to a new, healthier way of eating. (And get a smaller waist in the process!)

Plan Ahead For The Week

A woman in a pink shirt blending a smoothie in the kitchen.

A big part of making poor eating choices is that you get hungry and simply eat what is easiest to grab. Of course, the easiest thing is often fast food. So take an hour on Saturday or Sunday and do some simple meal planning/prep.

For example:

Bake, grill, or boil a few chicken breasts.
Hard boil a dozen eggs.
Buy a few cartons of Greek yogurt.
Wash and chop your favorite anti-inflammatory fruits and veggies and get them into baggies for grabbing on the go.
If you like to cook, make a big pot of healthy chili or low-cal southwestern chicken soup and divide it into containers for the freezer.

Anything you can do to prepare in advance will reward you with results. Spending a few hours on the weekend to plan for the week ahead can transform mealtime from stressful and fattening to simple and healthy.

You can learn more with these 8 meal prepping tips for beginners.

Eat In Balance

Happy older couple unpacking a bag of groceries in the kitchen.

Protein, carbs, and healthy fats go together in meals for a reason. The combination keeps you balanced and satisfied.

Try to eat them together every time you eat. If you are grabbing an apple for a snack, it might surprise you to know that pairing it with a tablespoon of peanut butter is even better!

By balancing the nutrients, you might take in more calories initially, but you end up eating less in the long run, and your blood sugar will stay in balance, staving off cravings for the bad stuff.

This means you eat the good calories that get used up rather than stored in your belly. Storing less calories will help you avoid weight gain!

So, what does a well-balanced and simple meal look like? Here are some ideas for good choices:

Piece of toast made from whole grains with peanut butter and ½ a banana.
Protein shake with fruit or veggie mixed in.
Veggie sticks and hummus.
Full-fat Greek yogurt with berries.
Try our Muffin in a Minute (it’s not what you think!)

None of these are complicated, and each of them will keep you satisfied for several hours.

Turn Down Unexpected Treats

A hand reaching into a box of a dozen donuts.

We are often guilted into eating things that others offer us!

It’s totally fine to splurge every so often and enjoy a treat, especially if you typically have a healthy, balanced diet. But living in constant imbalance won’t give you the best results.

Think about it: If you added up the free doughnuts at the office, slices of co-worker birthday cake, or oversized samples at the big-box store, you’d be surprised at how often you eat something that wasn’t part of your original diet plan. (And don’t forget all the sips and bites you take from your kid’s plate!)

Be intentional about what you eat and, if needed, keep track for a week and write it all down as you take it in.

Crash Diets Are Not Your Friend

A plate turned into an alarm clock with bells and clock hands.

Restrictive meals and diets can cause your metabolic rate to drop. Evidence shows how hard it is for adaptive thermogenesis to begin the more you reduce your calorie intake. In reality, a tightly restrictive diet can be counterproductive.

So, how do you identify a crash diet? Any protocol that requires you to cut out a whole food group (also known as a macronutrient) or exercise excessively is worth questioning. We at Get Healthy U always advocate balance as the most important thing.

Eat Bloat-Blasting Foods

No one feels like their waist is trim and slim if they’re bloated all the time! We recommend you add foods to your diet that help with bloating and avoid the ones that make it worse.

It’s helpful to steer clear of baked or processed foods. (Especially overly salty foods!)

Add lots of leafy greens, which are high in magnesium and micro-nutrients for digestion. Here’s our list of debloat foods for more ideas.

Make Peace With Slow, Steady Progress

A woman sitting in a chair doing overhead presses with small dumbbells.

Losing weight quickly is not what you should focus on. Working toward a safe rate of losing 1 to 2 lbs per week will be much more likely to result in a permanent loss.

To make peace with slow weight loss, focus on small wins instead. Instead of “I must lose x lbs to achieve this bodyweight,” reset it to, “This week, I’m going to walk 5 times and plan my meals every day.” It’s much more tangible and realistic.

Going too hard too quickly could result in burnout. You want your lifestyle adjustments to stick, along with your slimmer waist!

Common Osteoporosis Risk Factors You Can Actually Control

Fitness in Midlife on June 23, 2024

Osteoporosis is a condition that weakens bones, making them fragile and more prone to fractures, and is a common concern among older adults. In fact, there are an estimated 54 million Americans living with osteoporosis.

There are several risk factors associated with osteoporosis. Some of these factors can be controlled, and some cannot.

While the risk of developing osteoporosis increases with age, there are certain factors that can put you at a higher risk.

Let’s explore a brief overview of osteoporosis, the most common risk factors, and what you can do now to help prevent it.

What is Osteoporosis?

An older woman massaging hip pain while sitting on a bed.

Osteoporosis is a bone disease that develops when bone mass and bone mineral density decrease. This significantly weakens bones, which increases the risk of fractures and broken bones.

The biggest culprit behind osteoporosis is age. Your bones are in a constant state of renewal, meaning new bone is made, and old bone is broken down. When you’re younger, the body makes new bone faster than it breaks down, which increases bone mass.

Once you hit your 20s, the bone renewal process slows down, and most people reach peak bone mass by 30 years old. From there, as you age, bone mass is lost faster than it’s created — thus putting you at risk for osteoporosis.

Osteoporosis Risk Factors You Can’t Control

A man massaging painful wrist on a white background. — Unfortunately, there are uncontrollable risk factors for osteoporosis that you cannot change. These include:

Age: The risk of osteoporosis increases as you get older, particularly for women over the age of 50 and men over the age of 70.
Gender: Women are more likely to develop osteoporosis than men, especially after menopause. Around 50 percent of women in the U.S. age 50 or older will break a bone due to osteoporosis.
Family history: If you have a family history of osteoporosis or fractures, you may be at a higher risk.
Menopause: Because menopause leads to increased bone loss due to a decrease in estrogen, menopausal women are more at risk of developing osteoporosis.
Previous bone fracture: If you’ve ever broken a bone, you’re more at risk for osteoporosis.
Medications: Sometimes, certain health conditions require medications that could potentially increase your osteoporosis risk. Some of these include corticosteroids, glucocorticoids, and certain medications for diabetes or depression. You can always speak with your doctor about any possible osteoporosis risks before starting a new medication.
Certain diseases: Diseases such as rheumatoid arthritis, COPD, Crohn’s disease, IBS, coeliac disease, endocrine disorders, HIV/AIDS, certain cancers, and chronic kidney disease may increase your osteoporosis risk.

Osteoporosis Risk Factors You Can Actually Control

A glass of whiskey on ice. — Certain lifestyle and dietary choices can put you at higher risk for osteoporosis. The good news? These can all be changed.

Here are the biggest controllable risk factors for osteoporosis:

Low body weight: It’s important to maintain a healthy weight, since being underweight (a BMI below 19) can lead to decreased bone mass.
Smoking: Smoking can decrease bone density. Smokers have double the risk of hip fracture compared to non-smokers.
Excessive alcohol consumption: Drinking too much on a regular basis can weaken bones increase the risk of fractures.
Poor diet: Inadequate intake of calcium and vitamin D deficiency can contribute to weakened bones. A diet low in dairy products, leafy greens, and other sources of calcium can also be a risk factor.
Lack of exercise: Lack of weight-bearing activity and strength training exercise can increase the risk of osteoporosis.
Eating disorders: Anorexia or bulimia can lead to extreme weight loss, which is dangerous for bone health.

How to Help Prevent Osteoporosis Now

woman happy exercising doing back pain stretches — So, is osteoporosis preventable? While the uncontrollable risk factors are always there, it doesn’t mean you *will* end up with the disease.

Fortunately, there are things you can start right now to help prevent osteoporosis. The sooner you start taking care of your bones, the better off you’ll be when you reach your later years. (It’s never too late to make a change!)

Here are some tips for preventing osteoporosis:

Boost your vitamin D and calcium intake. Both are essential in maintaining strong bones! You can get vitamin D and calcium through your diet, but supplements can help as well. (Always speak with your doctor before starting a supplement regimen.) Some calcium-rich foods include Greek yogurt, broccoli, leafy greens, oranges, beans, spinach, tofu, almonds, and milk. Vitamin D-rich foods include yogurt, eggs, salmon, mushrooms, and fortified milk.
Add more protein to your diet, too. Some studies have shown that eating protein may increase bone mineral density. Some of the best protein sources include lean beef, chicken, salmon, eggs, peanut butter, pasta, lentils, and low-fat cottage cheese. The recommended daily protein intake is 0.4 grams per pound of body weight.
Create a healthy lifestyle. This includes quitting smoking, cutting back on alcohol, maintaining a healthy weight, and sticking to a well-balanced diet that includes fruits, vegetables, whole grains, and lean proteins.
Exercise! Resistance exercises and strength training are two great ways to improve bone health. Strength training, in particular, trains the muscle and connective tissue surrounding your bones, which helps improve bone density and prevent fractures.

Remember, it’s never too late to start making positive changes! A healthy lifestyle that includes a balanced diet, exercise, and avoiding risk factors like smoking can go a long way in preventing osteoporosis and maintaining strong bones throughout your lifetime.

Of course, you should always consult with a healthcare professional for personalized guidance and recommendations.

A Health Expert Shares 5 Foods That Make Him Feel Younger

Fitness in Midlife on June 23, 2024

Did you know your food can actually make you feel younger?

Longevity expert and doctor Mark Hyman, MD, is a 63-year-old practicing family physician and best-selling author of Young Forever: The Secrets to Living Your Longest, Healthiest Life. He’s an internationally recognized leader, speaker, educator, and advocate in the field of Functional Medicine.

He also has advice on how to keep your body young!

Dr. Hyman shared his daily routine and eating habits on his TikTok account, including five foods he swears by to keep his biological age 20 years younger. Because of their incredible health benefits, he says these foods help you live longer, age well, and reduce the risk of chronic disease.

Here are the five foods Dr. Hyman refers to as “medicine” for ensuring a long, healthy life.

1. Cruciferous Vegetables

Cruciferous vegetables include those like broccoli, brussels sprouts, kale, and cabbage. They are rich in phytonutrients, which help reduce inflammation and the risk of cancer. They also aid in digestion thanks to their magnesium, folate, and fiber content.

Dr. Hyman eats a cup or two of cruciferous vegetables every day.

You can also try adding the top 20 best anti-inflammatory foods to your diet.

2. Olive Oil

A hand pouring olive oil over top of a healthy salad.

Dr. Hyman stresses the importance of “good fats,” including extra virgin olive oil, which he uses in his cooking each day. Olive oil contains antioxidants known for reducing the risk of chronic health conditions and heart disease.

“You need to make sure you get lots of good fats, and olive oil is a great way to do it,” says Hyman.

3. Nuts

Nuts are full of healthy fats and a great source of protein. They also contain vitamins and minerals your body needs, like magnesium, folate, vitamin E, and selenium.

Hyman says nuts like cashews, almonds, and walnuts have been associated with a reduced risk for diabetes and can improve your health and life span. He recommends a handful a day.

4. Berries

Dr. Hyman explains that berries (especially blueberries and blackberries) contain a large amount of antioxidants and phytochemicals, which can improve longevity. They are also important for maintaining gut health, fighting inflammation, and reducing the risk of heart disease.

Grab a handful every day!

5. Green Tea

While this one is a drink rather than a food, it’s still a key part of Hyman’s longevity diet! Green tea can reduce harmful oxidative stress, which can negatively impact brain health.

Green tea also contains antioxidants that protect the brain from disease and promote healthy aging. Try a cup to start your day!

9 Sneaky Perimenopause Signs To Watch For

Fitness in Midlife on June 20, 2024

Perimenopause—the transition time leading up to menopause—is a gradual process. Your hormones begin to fluctuate to prepare your body for the end of menstruation, and it can begin anywhere from your early 30s to your late 40s.

As your estrogen levels rise and fall, symptoms of perimenopause will come and go—which explains why you might be dealing with unexpected symptoms one week and feel like your normal self the next.

So, is menopause approaching?

Let’s explore the 9 common perimenopause signs that your body may be signaling to you.

Note: If you are experiencing many of these symptoms, it’s best to contact your doctor, who can help you determine if perimenopause is the suspected cause.

1. Your Periods Are All Over the Place

Woman holding her stomach and a calendar with question marks. — Are your periods suddenly all over the place? Maybe they don’t last as long, there’s a change in your flow, or you go a month or two without having one. This could be a telltale sign that you’ve entered perimenopause.

2. Sudden Hot Flashes

Woman experiencing hot flash using a small fan. — Hot flashes are a common symptom of perimenopause. It’s far from the worst side effect but can be unpleasant and disruptive.

A hot flash is a sudden sensation of heat that often causes sweating, heart palpitations, and anxiety. There lots of natural remedies for hot flashes you can try for help.

3. And Sudden Cold Flashes, Too

call woman — Cold flashes are another perimenopause sign. A cold flash is a sudden sensation of cold that can be accompanied by chills and goosebumps.

4. Frequent Night Sweats

Close up top view of a middle-aged woman lying down in bed on a pillow putting her arm over her face. — Night sweats are one of the most common signs of perimenopause! A night sweat is when a person feels hot and sweaty during sleep.

Night sweats are typically more intense during perimenopause but can last throughout menopause as well.

5. Irritability and Mood Swings

Distressed older woman with her eyes closed pinching the bridge of her nose to relieve a headache.

In perimenopause, hormone levels fluctuate and can cause mood swings. Mood swings can include sadness, anxiety, irritability, and even anger.

I have a few tips of learning to embrace a positive menopause mindset.

6. Vaginal Dryness

Woman holding a picture of a sad face over her pelvic region. — Vaginal dryness is characterized by reduced hydration or fluid in the tissues of the vagina, which can lead to pain and irritation.

7. Trouble Sleeping

A person struggling to sleep putting a pillow over their head in bed. — Between fluctuating hormones and night sweats, perimenopause can cause a disruption in how much sleep you’re getting.

Insomnia, trouble falling asleep, and the inability to get restful sleep can occur during perimenopause.

8. Trouble Concentrating

A tired woman sitting at a table with her laptop putting her hand on her head. — During perimenopause, memory and concentration problems can happen as estrogen levels drop, leading to insufficient blood flow to the brain.

9. Tender or Sore Breasts

Woman holding her sore breast. — Breast tenderness can occur in the premenopausal stages because of fluid retention and the fluctuation in hormones like estrogen and progesterone.

Surprising Benefits of Magnesium for Older Adults

Fitness in Midlife on June 20, 2024

If you’re looking to boost your overall health and wellness, you may want to consider adding magnesium to your daily routine. While this essential mineral is important for people of all ages, it offers some surprising benefits specifically for older adults.

Magnesium plays a crucial role in various bodily processes, including bone health, heart health, and cognitive function. Additionally, it can help regulate blood sugar levels, alleviate muscle cramps, and support digestive health.

In this wellness guide, we’ll explore the unexpected benefits of magnesium for older adults and how you can incorporate magnesium into your daily routine. From reducing the risk of osteoporosis to promoting restful sleep, the benefits of magnesium are truly impressive.

Key Takeaways:

Magnesium offers surprising benefits for older adults
Magnesium plays a vital role in bone health, heart health, cognitive function, blood sugar regulation, muscle cramp relief, digestive health, and more
Older adults can incorporate magnesium into their daily routine through magnesium-rich foods or supplements in consultation with their healthcare provider

Understanding Magnesium and Its Role in the Body

Older woman smiling while taking a dietary supplement with a glass of water.

Before we dive into the benefits of magnesium for older adults, let’s take a moment to understand what magnesium is and why it is essential for our bodies.

Magnesium is an essential mineral that is necessary for many bodily processes, including nerve and muscle function, maintaining a steady heartbeat, and supporting a healthy immune system. It also plays a crucial role in bone and teeth health, as well as in the regulation of blood sugar levels.

As we age, our bodies become less efficient at absorbing magnesium from our diets, making supplementation more critical. Low levels of magnesium can contribute to symptoms such as muscle weakness, cramps, and fatigue.

Importantly, magnesium works closely with other minerals, including calcium and potassium, to maintain overall health and wellness. Therefore, it’s crucial to ensure you have sufficient amounts of all these minerals in your diet.

Magnesium plays an important role in:

Nerve function
Muscle function
Heart function
Bone health
Blood sugar regulation
Immune function

Magnesium Benefit #1: Promote Bone Health

A woman dressed in all white with her hip pain highlighted in red.

As we age, our bones become weaker and more susceptible to fractures, making bone health a crucial area of concern for older adults. Osteoporosis, a condition characterized by low bone density and increased risk of fractures, is a prevalent concern.

Magnesium is essential for the proper absorption and utilization of calcium, which is necessary for maintaining bone health. Magnesium also plays a role in regulating hormones that affect bone metabolism and can reduce inflammation that contributes to bone loss.

Magnesium Benefit #2: Enhances Heart Health

Uncomfortable woman touching an ache in her chest.

As we age, maintaining good heart health becomes increasingly important.

Fortunately, magnesium can provide numerous benefits in this area. Studies have shown that supplementing with magnesium can lead to lower blood pressure, a key factor in preventing cardiovascular diseases such as heart attack and stroke.

Magnesium can also improve overall heart health. It has been shown to enhance cardiovascular function by reducing inflammation, relaxing blood vessels, and improving circulation.

Magnesium Benefit #3: Manages Blood Sugar Levels

Two older women friends talking and smiling outside at a BBQ.

Magnesium plays a critical role in regulating blood sugar levels, making it an essential mineral for older adults to consider in their diet. Evidence suggests that adequate magnesium intake can help prevent the development of type 2 diabetes, a condition that becomes more prevalent as we age.

Research has shown that magnesium supplementation can improve insulin sensitivity, allowing cells to better absorb glucose from the bloodstream and utilize it for energy. This process can help reduce the risk of insulin resistance, a common precursor to type 2 diabetes.

Magnesium Benefit #4: Alleviates Muscle Cramps

Older woman doing squats on a black yoga mat in her living room.

As we age, muscle cramps and spasms can become a common issue that interferes with our daily life. Fortunately, magnesium can be an effective solution to alleviate these discomforts.

Magnesium works by relaxing the muscles, which can help prevent cramps and spasms that often occur during the night.

Magnesium Benefit #5: Promotes Restful Sleep

Overhead view of a middle-age woman sleeping on bright blue sheets.

To promote restful sleep, magnesium can also help calm the nervous system and regulate the production of the sleep hormone, melatonin.

This can be particularly beneficial for older adults who may struggle with insomnia or other sleep disorders.

Magnesium Benefit #6: Support Cognitive Function

Magnesium is involved in numerous processes related to brain function, including neurotransmitter release and synaptic plasticity.

Magnesium Benefit #7: Boost Mood

Woman flexing her arm muscles in the kitchen. — As we age, our mental well-being becomes increasingly crucial, and magnesium may play a role in supporting it. Studies have shown that magnesium supplementation can alleviate symptoms of depression and anxiety in older adults.

Magnesium is thought to enhance mood by regulating neurotransmitters, such as serotonin and dopamine, which are essential for emotional health. It may also have a calming effect on the nervous system, helping to reduce feelings of anxiety and stress.

If you are experiencing symptoms of depression or anxiety, talk to your healthcare provider about incorporating magnesium-rich foods into your diet or considering magnesium supplementation.

Magnesium Benefit #8: Supports the Immune System

A happy, active older woman smiling outside while holding a water bottle.

Studies show that magnesium plays a vital role in strengthening the immune system, helping our bodies fight off harmful pathogens and reducing the risk of infection.

Magnesium’s anti-inflammatory properties also make it an excellent ally in combating inflammation, which can contribute to chronic diseases such as arthritis, heart disease, and cancer. By reducing inflammation, magnesium can help prevent or manage these conditions and improve overall health and wellness in older adults.

Magnesium Benefit #9: Improves Digestive Health

A woman clutching her stomach ache. — As we age, digestive issues such as constipation can become more common and problematic. Fortunately, magnesium can play a significant role in promoting digestive health and preventing constipation.

Magnesium helps to relax the muscles in the digestive tract, allowing for smoother and more comfortable bowel movements. Additionally, magnesium helps to draw water into the colon, softening stools and making them easier to pass.

Adequate magnesium intake can also support the growth of beneficial gut bacteria, which can help to further improve digestive function and promote overall health.

Some of the best dietary sources of magnesium include:

Spinach
Almonds
Avocado
Black beans
Whole grains

Incorporating Magnesium Into Your Diet

Woman mixing superfood salad ingredients with wooden spoons in kitchen.

It’s recommended that adults over the age of 50 should aim for a daily magnesium intake of 400-420 mg for men and 320-360 mg for women. Magnesium-rich foods include leafy green vegetables, nuts and seeds, whole grains, and dark chocolate.

In some cases, magnesium supplementation may be necessary to ensure optimal levels. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen, as excess magnesium intake can lead to adverse effects.

Before You Start Taking Magnesium

Older woman forgetting something. — Before adding magnesium supplements to your diet, it’s essential to speak with your healthcare provider to ensure that it’s safe for you to do so. Magnesium supplementation may interact with certain medications or medical conditions, so it’s crucial to get personalized advice from a healthcare professional.

Overall, incorporating magnesium into your daily routine can have significant benefits for your health and well-being.

Stubborn Menopause Weight Gain? These 7 Supplements Can Help!

Fitness in Midlife on June 19, 2024

Menopause—typically diagnosed after you’ve gone 12 months without a period—can occur in your 40s or 50s, but the average age is 51 for women in the United States.

For many women, menopausal weight gain is a real issue. Fortunately, It’s normal! But with the right diet, lifestyle, and menopause supplements, it doesn’t have to be.

Here, we’ll take a look at the reasons for menopausal weight gain, followed by the best nutrients for weight management during menopause. (All are available as dietary supplements!)

Be sure to consult your healthcare provider before starting a supplement regimen.

What Causes Menopause Weight Gain?

Close up of a foot stepping onto a scale.

Factors that contribute to menopause weight gain include:

Hormones
Age
Genetics
Lifestyle (active vs. sedentary)

A change in metabolism is one of the biggest culprits. During menopause, the loss of estrogen and progesterone that occurs creates metabolic changes in the body, including decreased muscle mass. This leads to fewer calories burned, which means the potential for more body fat.

Can Menopause Weight Gain Change Your Body Shape?

It is common for menopausal weight gain to affect your body shape. Research shows that weight gain during menopause can cause significant shifts in body composition. You are also more likely to gain belly fat, leading some women to transition from a pear-shaped figure to an apple-shaped figure.

The good news? You can get rid of it! Along with a healthy diet and staying active, we’ve rounded up the seven best supplements to try if menopause is causing weight gain.

1. Vitamin D

A hand holding Vitamin D supplements in a small bowl inside a picture of the sun.

Mounting studies show that vitamin D can aid in weight loss. Research has found that those with higher body fat tend to have lower blood levels of vitamin D compared with those of a healthier weight. These are the most common vitamin D deficiency signs.

Vitamin D comes with an array of other benefits, including:

Keeping your immune system healthy
Maintaining strong bones and teeth
Helping your body absorb calcium and phosphorus
A decreased risk of colorectal and bladder cancer

It is recommended for people 50 to 70 years old to get 15 micrograms daily (600 IU) daily, and those over 70 should get 20 micrograms daily (800 IU). Some may take 5,000 IU or more daily, depending on deficiency levels and how their bodies absorb vitamin D.

2. Calcium

Calcium is known as the bone health super vitamin! With age (and menopause) comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves.

Because menopause leads to increased bone loss, menopausal women are more at risk of developing osteoporosis. But there’s good news: research suggests that higher calcium intake, in addition to vitamin D, may be associated with lower body weight and better metabolic health.

The daily recommended calcium intake for women over 50 years of age is 1,200 milligrams.

3. Magnesium

Person holding a bowl full of raw spinach.

Do you suffer from leg cramps, fatigue, migraines, sleep issues, weakness, nausea, or loss of appetite? If you have one or more of these symptoms, you could be suffering from magnesium deficiency.

During menopause, magnesium helps keep your bones strong and combats your increased risk of osteoporosis. It can also improve sleep, support heart health, and reduce your risk of depression.

Three of the most common types of magnesium taken as supplements include:

Magnesium Glycinate: Helps with high blood pressure, type 2 diabetes, migraines, bone health, serotonin levels, and depression
Magnesium Oxide: Can be used for heartburn, sour stomach, acid indigestion, and constipation
Magnesium Citrate: Commonly used as a short-term laxative

Research shows that higher magnesium intake helps better control insulin resistance and glucose blood levels—two factors that can contribute to weight gain.

The recommended daily magnesium intake for women over 50 years of age is 320 milligrams.

4. B Vitamins

B vitamins are water-soluble, incredibly powerful, and full of health benefits—especially during menopause!

For menopausal women, studies have shown great benefits from vitamin B intake. Here are some of the findings:

Vitamins B6 and B12 may help support cognitive function, decrease your risk of dementia, and improve bone mineral density.
Vitamin B6 may lower the risk of depression in older adults, including those going through menopause.
Vitamin B9 (also known as folate) may help reduce the frequency and severity of hot flashes.

As for menopausal weight gain? Some studies suggest adequate vitamin B12 levels may be associated with a lower risk of weight gain and obesity.

The daily recommended B12 intake for women over 50 is 2.4 micrograms.

5. Collagen

A woman in a sun hat applying sunscreen.

Collagen makes up about 30 percent of your total body protein and 70 to 80 percent of your skin. It supports skin elasticity while keeping it supple and firm while also making your nails strong and shiny.

Unfortunately, your skin loses about 30 percent of its collagen during the first five years of menopause. Taking a collagen supplement is a great way to counter this loss.

And here’s the kicker: collagen may help relieve joint pain (thus keeping you more active) while helping you feel fuller and eat less—two essential ways to improve weight loss.

Your daily collagen intake ranges from 2.5 grams to 15 grams, depending on your supplement. It is important to pay careful attention to the instructions and recommendations on your supplement label.

6. Omega-3s

A close-up view of two tuna steaks topped with herbs.

Omega-3 fatty acids are important for regulating blood clotting and inflammation. They have been shown to help prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis.

They are also thought to help with menopause! Some research suggests they may reduce the symptoms of major depressive disorders and hot flashes in menopausal women. It also suggests that fish oil, a type of omega-3 supplement, may also burn fat and help with weight loss—thus helping with menopausal weight gain.

The recommended daily omega-3 intake for women is 1.1 grams (1100 milligrams).

7. Vitamin C

A woman putting yellowish pills in her hand.

Vitamin C may be the most well-known supplement people take—and for good reason!

Some of the benefits provided by vitamin C include:

Boosting your immune system and energy levels
Reducing inflammation
Decreasing the severity of cold symptoms
Supporting brain cell functions
Reducing the risk of cardiovascular disease

Vitamin C is water-soluble (meaning your body uses the amount it needs and rids itself of any excess through urine) and aids in collagen production. Moreover, those who are deficient in vitamin C may be more resistant to fat loss!

7 Simple Exercises to Improve Balance At Any Age

Fitness in Midlife on June 19, 2024

As a natural part of aging, our balance can be hindered by joint degeneration and muscle loss. Weaker core muscles and changes in eyesight can cause older adults to lose their balance more often.

In fact, the CDC reports that at least 300,000 older people are hospitalized each year for hip fractures, and more than 95% of them are caused by falling.

Balance is such an important part of healthy aging! So, we’ve rounded up seven simple, low-impact exercises to help improve core strength and balance, followed by a few tips to help keep you steady on your feet.

1. Heel-Toe Raises

Chris Freytag demonstrating heel toe raises using a chair.

How to do heel-toe raises:

Stand with your feet hip-width apart.
Roll back onto your heels (hold onto a chair if needed).
Roll forward onto your toes (hold onto a chair if needed).
Keep repeating, moving back and forward for 30 seconds.

2. Side Leg Lifts

Chris Freytag demonstrating how to transfer weight onto one foot for a single leg balance exercise.

How to do side leg lifts:

Stand with your feet hip-width apart.
Lift your right foot off the ground and your leg out to the side.
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.

3. Back Leg Extensions

Chris Freytag demonstrating how to do a back leg lift balance using a black chair for stability.

How to do back leg extensions:

Stand with your feet hip-width apart.
Raise your left foot off the ground and lift your left leg behind you.
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.

4. Balance Beam Stance

How to do a balance beam stance:

Stand with your feet hip-width apart.
Step one foot right in front of the other like you are on a balance beam.
Hold for 10 seconds (hold onto a chair if needed).
Repeat with the other leg in front. Do each side 2-3 times.

5. Rock the Boat Exercise

Chris Freytag demonstrating the rock the boat, transferring weight from one foot to the other.

How to do a rock the boat exercise:

Stand with your feet hip-width apart.
Lift your right foot off the ground and your leg out to the side.
Step back to center and then lift your left foot off the ground and your leg out to the side. (Hold onto a chair if needed).
Move side to side, transferring weight from one foot to the other, for 30 seconds.

6. Chair Squats

Chris Freytag demonstrating the two positions of a chair squat using a black chair to improve balance

How to do chair squats:

Start sitting in a chair with your feet hip-width apart.
Slowly stand up, keeping your abs tight, and squeeze your glutes.
Sit back down into the chair with control
Repeat for 30 seconds.

7. Single Foot Balance

Senior exercise for balance: Chris Freytag demonstrating how to balance on one foot, with a black chair nearby for balance support.

How to do a single foot balance:

Stand with your feet hip-width apart.
Raise your right foot off the ground (bend your knee and lift as high as feels ok).
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.

More Tips For Improving Your Balance

Along with adding the previous exercises to your routine, you can also practice these strategies to help improve balance:

Stand on one foot from time to time during the day. (Hold onto a counter, table, or chair if needed.)
Sit on an exercise ball at your desk instead of a chair.
Squat one inch over a chair and hold for a few seconds before sitting down.
Walk with a book on your head. (Old school but effective!)
Try some of my favorite daily yoga poses.
Stand still with your eyes closed. Pick up a foot, count to 10, then switch. (This is more advanced.)