About that dairy stuff you’re eating so much of … You know, cheese, yogurt, ice cream and milk? According to Dr. Bruce Berman, data indicate that middle-aged women who consume greater amounts of calcium from dairy are at significantly higher risk for hip fractures than women who receive their calcium from non-dairy sources. Add to that the fact that the United States leads the world in dairy consumption and has the highest incidence of osteoporosis and one can only assume that the American Dairy Association has more clout with USDA than science.
Osteoarthritis affects a lot of women over 50 but if you don’t have it now, or have it in a non-debilitating way, you can ward off future problems by doing a couple of things: Walk. Start slow if you’re sedentary, building speed and distance over time. Ladies Home Journal has a great set of exercises and stretches designed to get you started and keep your joints in good shape. (http://www.lhj.com/health/fitness/stay-strong-workout/ ) Diet can also be a huge factor. For more information on how a certified health coach can help you achieve your health goals including building an exercise plan and nutrition plan that supports your joint health, contact me.
If you are worried about memory and/or cognitive function, eat these foods regularly: Kale, salmon, walnuts, blueberries and chia. Make a salad and you’re good to go! Another option is to make a smoothie with the kale, blueberries and chia. Add some Kombucha or non-dairy milk and an apple and blend away. Eat the salmon for lunch and keep an ounce of walnuts in a small container in your purse for those times when you are not at home and are hungry enough to eat the seat of your car. (I like to keep a small box of raisins as well. They taste great with the walnuts!)
What leaves you with increased confidence and a smile on your face? (No, I’m not going there!) Do something that takes you out of your comfort zone. It doesn’t have to be jumping out of a plane or zip-lining, although those are definitely out of my comfort zone. It can be helping serve dinner at a homeless shelter or playing games with families at a Ronald McDonald House. Maybe it’s joining a gym and braving the first few times you work out there feeling out of place or hiring a certified health coach to help you figure out how to adjust your diet and lifestyle to get leaner, stronger and have more energy. Whatever it is, do it now. The satisfaction you feel with yourself and your life will increase exponentially.