50’s
In General…
- As we age we have to work harder and harder to stay healthy and maintain our weight
- After 50 most women start experiencing Menopause Symptoms
- After 50 women lose 20% more bone density
- After 50 women produce more inflammatory chemicals and have accumulated more oxidative damage to DNA
Diet and Nutrition
Transition into a low-glycemic, Mediterranean style diet – anti-inflammatory, balances blood sugar.
- Improves menopause symptoms
- Balances blood sugar
- Helps maintain healthy weight
- Maintains good energy through out the day
Increase fiber intake – legumes, ground flax seed
- Improves estrogen metabolism
- Supports regular bowel movements
Exercise (30minutes 5-7 days a week)
Continue Strength Training and Cardio within aerobic target heart rate
Yoga – Strengthen hips and back, stress reduction
Supplements
Adrenal Support – improves menopause symptoms – brain fog, fatigue, insomnia, hot flashes
Increase Bone Support
- Calcium 1500mg daily
- Vitamin D 800IU daily
- Continue Magnesium, Boron, Vitamin K, Beta Carotene
Omega 3’s – Fish oil 2000-3000mg of DHA/EPA daily; Plant based 650mg ALA
- Supports healthy skin and mucus membranes after menopause
- Anti-inflammatory
- Supports cardiovascular health
- Improves mood, prevents depression
Vitamin E 600-800IU daily as D-alpha tocopherol with mixed natural tocopherols
- Vitamin E helps prevent cancer, heart disease, strokes, cataracts,
- Vitamin E enhances the action of insulin and improves blood glucose metabolism by reducing oxidative stress.
- Reduces hot flashes
- Protects nerves cells, protects brain function
Author
Dr. Denise Grobe ND
Dr. Grobe is the True Harmony Naturopath that specializes in gynecology and gut health. She educates her patients on holistic and conventional options for various health concerns.
