Women Lose 22 Years Of Health (Here’s How To Fix It)

Dr. Ruth Machin wants us to avoid evitable decline:

Don’t give up

In the UK (where Dr. Machin lives and works) women live to an average of 83, while healthy life expectancy is about 60.9, meaning about 22 years on average lived with chronic illness/frailty.

Needless to say, actions taken in our 50s and 60s can influence later-life health and independence.

Dr. Machin recommends keeping on top of the following six things:

• Know your metabolic health: metabolic syndrome increases the risk of heart disease, stroke, and type 2 diabetes; in women, the five measures are waist circumference over 88 cm (35 in), triglycerides over 150 mg/dL (1.7 mmol/L), HDL cholesterol under 50 mg/dL (1.2 mmol/L), blood pressure of 130/85 or higher, and fasting glucose of 100 mg/dL (5.6 mmol/L) or higher, with three or more indicating metabolic syndrome.
• Eat mostly nutrient-dense foods: eating too much over time can contribute to weight gain, increased fasting insulin, and insulin resistance, while visceral fat and fat stored in muscle can also worsen insulin resistance; an 80/20 approach means making nutrient-dense whole foods the majority of your diet while leaving 10–20% for foods that don’t fit into that general scheme.
• Eat more plants: eating more plant foods is associated with lower cardiovascular risk and improved health outcomes; a simple change is to fill half your plate with non-starchy vegetables, and focus on what you’re adding in more than what you’re excluding.
• Stay socially connected: lack of social connection is associated with greater heart disease risk and higher mortality, while living alone can also increase the risk of malnutrition; having a meal or snack with someone outside your household is one practical way to maintain social connection.
• Prioritize sleep: insufficient sleep can increase hunger, cravings, calorie-dense food choices, and insulin resistance; maintaining consistent sleep and wake times and keeping the bedroom cool at around 16–18°C (60–65°F) can help, while avoiding food and strenuous exercise close to bedtime can reduce overheating.
• Build and maintain muscle: resistance exercise helps maintain muscle, which supports glucose uptake and insulin sensitivity, while muscle loss begins earlier in adulthood and contributes to changes in metabolism; starting from your current ability, including with body-weight exercises at home, can help preserve strength and independence.

For more on all of this, enjoy:

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Take care!