Women
Health and Wellness at Every “St-Age”.
August is Women's Month, a time to honour and celebrate the strength, resilience, and achievements of women around the world. As we age, embracing our health and wellness are crucial.
How can you as a women thrive at every stage of your life? Focus on nurturing your body, mind, and spirit.
Signs of Aging in Women
Know that you are not alone - we cannot avoid it, part of the cycle of life. However, how you embrace ageing not only makes you feel empowered - but it also makes you look empowered, confident, calm, and like nothing can get you down. It is just a part of life, it brings wisdom. The physical changes you can only slow down, not avoid! Good to know about them as there are many things one can do to reduce the effects.
I always say its downhill from 25 but really the first signs of aging appear in our 30’s as fine lines and wrinkles, often accompanied by dry skin due to hormonal changes. As we move into our 40’s and beyond, we may notice blotchy skin or age spots from years of sun exposure, along with sagging skin from the loss of collagen and elastin.
Graying hair is another natural result of aging, linked to decreased melanin production.
Post-menopause, many women experience thinning bones due to lower oestrogen levels, leading to a decrease in height and stooped posture from weakened muscles and bones. You may also notice a loss of physical strength, especially a weakening grip, this is as a result of a decrease in muscle mass. Aching and stiff joints are common, as are digestive issues like constipation, discomfort and bloating, and the worse - urinary leakage due to pelvic floor changes.
Sexual health may suffer, many women experience a decrease in libido and discomfort during sex due to hormonal shifts. Vision and hearing may decline, with difficulty reading small print and trouble hearing in crowded rooms. Cognitive changes such as short-term memory and thinking processes are impacted, and believe it or not some may struggle to multitask. This is so depressing! Oh, dont forget that! Due to hormonal changes women often suffer from a low mood or even depression.
Why do we age?
To address the signs of aging, it’s essential to understand the underlying causes. One prominent theory involves free radicals, which create oxidative stress that damages cellular DNA. This damage can be prevented by consuming antioxidant-rich foods found in fruits and vegetables, and if you cannot consume enough there are nutritionals available to do just that. However, do remember that there is NO substitute for healthy living!!!
Another theory is “inflammaging,” where chronic low-grade inflammation accelerates aging. An anti-inflammatory diet, regular exercise, and stress reduction can help combat inflammation. Protein cross-linking, where sugars bond with proteins, leads to the stiffening of blood vessels and joints. Keeping blood sugar stable by minimizing sugary foods and drinks can reduce this effect. Heat shock proteins, which protect cells from damage, decrease with age but can be stimulated through activities like exercise, cold showers, and intermittent fasting. Telomeres, sections of DNA at the ends of chromosomes, shorten with age. A plant-rich diet, regular exercise, and stress management can help preserve telomere length. Stem cells, which regenerate old and damaged tissues, lose their effectiveness as we age. Emerging cell-based therapies show promise in addressing this issue.
Hormonal changes, particularly during menopause and andropause, contribute to many signs of aging. While hormone replacement therapy is an option, it should be considered under professional guidance, alongside a nutrient-rich diet.
5 Key Factors To Age Gracefully
Avoid Smoking: Smoking increases free radicals and degrades collagen, leading to wrinkles and sagging skin.
Avoid Sunburn: We actually do need loads of vitamin D, but sun damage can accelerate ageing - it causes skin damage, wrinkles, blotchiness, and age spots.
Sleep: Lack of sleep has been linked to biological aging, emphasizing the importance of prioritizing quality rest.
Exercise: A sedentary lifestyle contributes to age-related declines in bone density and muscle mass. Regular exercise maintains physical health and supports heart health, brain function, and better sleep.
De-Stress: Chronic stress interacts with many aging mechanisms, affecting blood sugar regulation, inflammation, hormones, and telomere length. Managing stress through mindfulness, hobbies, and self-care is vital for healthy aging.
Nutritional recommendations
Top Supplements for Women’s Health to boost wellness and support healthy aging.
Curcumin, the active compound in turmeric, supports a healthy inflammatory response and interacts with cellular aging pathways.
Resveratrol, an antioxidant found in red wine and red grapes, supports cardiovascular health and neutralizes free radical damage.
Nicotinamide Mononucleotide (NMN) enhances cellular energy production and DNA repair, crucial processes associated with aging.
Collagen supports the health of skin, bones, muscles, tendons, and blood vessels.
Omega-3s are essential fatty acids that combat “inflammaging.”
Celebrating Women, Celebrating Wellness - Aging is inevitable, but with the right knowledge and proactive steps, we can navigate it with grace and vitality. This Women’s Month, let's celebrate our strength and commitment to health, empowering ourselves and each other to live our best lives at every age. And remember the best way to age – accept it with grace!