5 Health Truths Every Woman Over 50 Should Know

How many were you aware of?

What matters the most, healthwise

Dr. Ruth Machin’s five points to know about:

1. There’s less wiggle room now when it comes to diet: declining estrogen promotes insulin resistance, increases visceral fat, contributes to muscle loss, and worsens blood lipid profiles, making it more important to prioritize protein, fiber, and unsaturated fats while limiting refined carbohydrates and saturated fats.
2. Muscle becomes your internal health insurance policy: this is because maintaining and building muscle supports metabolism, improves insulin sensitivity, strengthens bones and joints, enhances balance, and helps preserve independence later in life. The good thing is that building muscle doesn’t require a gym, heavy weights, or lengthy workouts because even lighter resistance training can produce benefits when performed consistently and progressively.
3. Downtime nevertheless becomes more important: yes, we must exercise, but also, chronic stress, inadequate sleep, and insufficient recovery can undermine health and fitness progress, while deep sleep plays a key role in muscle repair and adaptation. Also, reduced estrogen negatively affects tendons and ligaments, making gradual progression and adequate recovery especially important when increasing exercise.
4. Quick fixes were never good, but now they become more dangerous: this is because crash diets can accelerate muscle loss, increase hunger, slow resting metabolism through metabolic adaptation, and contribute to weight regain and weight cycling. In contrast, sustainable habits and gradual progress are much more beneficial. On which note…
5. Health is a marathon, not a sprint: Dr. Machin encourages us to focus on the mobility, energy, and independence that we want at ages 75 or 85 rather than on results over the next few months.

For more on all of this, enjoy:

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Take care!