What should I be doing for my health and wellbeing?
Instagram has turned into one big advert - for everything from fitness programmes to memberships, cookbooks and Apps, breathwork and vagus nerve stimulation courses, ‘healthy’ snack bars to supplements.
So how do you work out what is what and who knows what they are talking about? And what do YOU need for YOUR health and wellbeing?
Well, the answer is that you might not need anything! But if you do have any symptoms you want rid of, or want to improve your health generally or more specifically, here are the things I think are worth investigating further (especially if you are a woman in her 50s or beyond).
(Note I DON’T say ‘what are the things you should be doing/taking/changing’, because we are all individuals and depending on your genetics, lifestyle, stress levels, past trauma, hormone status, exercise and nutrition and so on, you may benefit from different interventions to your friend, partner, sibling, or person you follow on social media.)
Fibre - ideally we need 30g per day, which is a LOT!
if you aren’t getting enough from your food (veg, nuts, seeds, oats, beans and lentils), then supplementing with a good fibre supplement is recommended because of the huge benefits to gut health (see later)
it helps gut motility and reduces bloating (although it might increase bloating when you first add more in!)
we need a mix of soluble and insoluble fibre - variety is key
fibre keeps you full for longer so can help in weight loss
it feeds the good microbes
Protein intake
we need more as we age
vital for good hormone production, muscle building, enzymes and damage repair
needed for the 2nd stage of detoxification by the liver, without which toxins remain in the body
women entering mid-life and beyond, 1.5-2g per kg of bodyweight depending on activity levels - more if you are exercising as you need to ensure enough for muscle retention/building and repair
Vegan’s and people who don’t eat a lot of meat and fish may find benefit from supplementing and as with any supplements, quality is important - read the label and avoid anything with too many additives or artificial sweeteners
Collagen supplementation
the jury is still out on how effective collagen supplements are, although from my personal experience, a mix of marine and bovine collagen definitely improved the thickness of my hair AND encouraged hair growth at my temples where it was thin
collagen requires hyaluronic acid, vitamin C and zinc in order to assimilate into our joints, hair etc and provide hydration to skin and plumping up of the synovial fluid in joints. If you decide to supplement make sure it has all of these!
Magnesium supplementation
used in over 300 processes in the body
removed by caffeine
you need more if you are active as mitochondria use it for energy production
required for muscle relaxation - reduces cramps, headaches and constipation
most of us are low in magnesium due to depletion in the soil and hence low amounts in our vegetables, but make sure you get a good quality supplement as some don’t absorb as well as others
Vitamin D supplementation
particularly in the UK and northern Europe in the winter, but also if you wear sunscreen constantly
for lighter mood and immunity during the winter months
Creatine supplementation
the most scientifically researched supplement, with no negatives!
5g before your workout enables you to work harder so you improve fitness/strength more effectively
if you take 10+grams over the course of a day (the exact amount hasn’t been confirmed), some research suggests the additional grams provide energy to the brain for improved cognitive function, neuroplasticity and overall brain health
quality is variable - look for Creapure or Creavitalis, produced in Germany with over 98% purity
Use this link to order high quality Creapure supplied by a small, independent company in the UK and get 10% off: https://naturalnutrients.co.uk/SSWELLBEING
If you are concerned about brain health
this is an emerging field with huge increases in Alzheimer’s and dementia, particularly in older women
Omega 3 is definitely worth working on, as these healthy fats are essential for brain health and good nerve signalling and may slow cognitive decline as we age - oily fish, nuts and seeds, avocados and olive oil are all great sources, but if you don’t eat these every day, then supplement with a good quality CLEAN product
B vitamins for energy - especially B12 which can be depleted in older adults
creatine (see above)
lift heavy weights - strong and active muscle cells send signals via molecules released into the blood which promote neurogenesis, the production of new neurones in the brain
run fast!! Good circulation, improved by high intensity cardiovascular exercise, improves blood flow to the brain, providing it with plenty of fuel and oxygen to work well
learn new stuff - constantly learning encourages new neurone production and healthy memory and focus
get outside - the brain will be constantly alert, checking you are safe, improving cognitive function
If you are stressed
reduce caffeine intake to reduce cortisol production
breathwork - any type of breathing which adds a longer outbreath will promote switching off the stress mechanisms
walk or sit in a wood or forest. The chemicals released by trees can reduce cortisol.
Spend time by water - the constant gentle noise of waves, a waterfall or a babbling brook promotes calm
Listen to the birds - if the birds are singing, they know they are safe. If they are safe, then it is likely we are too, so our minds and bodies relax
adaptogens can promote calm. Check any supplements actually have enough of each adaptogen to be functional - many don’t have anywhere near enough to work!
Lift heavy stuff
it’s harder to build muscle as we get older, so it is vital to lift heavy - heavy enough so our brains get a quick signal that we need to start building muscle mass. Lift something you can only lift 6/8 times
as we age, we lose muscle mass which protects our joints, enables us to be independent and to continue doing what we love
muscle also releases molecules which are involved in keeping our brain healthy
Make sure your technique is perfect before adding heavy weights to avoid injury - hire a good personal trainer
Jump training
yes it is possible to increase bone density after 60 - I’ve done it with numerous clients! - and if you want to live a long and active life, bone density is key
pogo! to improve bone density
move and jump in different directions for balance, joint strength and cognitive function
Gut Health - definitely worth looking at!
if your gut health is poor, absorption of any food AND supplement you take will be poor so this is where I always start with my clients
poor gut health can cause leaky gut, leading to systemic inflammation, often experienced as low level pain in joints and muscles
poor gut health leads to reduce GLP-1 production so may be relevant if you are struggling to lose weight
a huge proportion of your immune system is in your gut - it acts as an early warning system - but only if your gut microbe population is good
your microbiome may be responsible for your low mood - without a good mix of microbes, your gut can’t produce serotonin, the feel good hormone
Certain gut microbes produce hormones - the estrobolome is one example of a group of microbes which produce certain oestrogens - so without those microbes you may struggle with hormone issues or a difficult menopause
if your skin is a problem, look to your gut - if your gut is leaky, it will be letting in toxins to your body, which can then cause skin issues
a high fibre diet is necessary for optimal gut health (see above)
But how do you know what YOU need? Well, if you would like help investigating any symptoms you may have, or determine if there are reasons any of the supplements or lifestyle hacks I mention above would be relevant to you, please get in touch using the contact button at the top of this page, or go to my nutrition and lifestyle page and book a nutrition and lifestyle consultation. I’d love to help!
Or you can use the link below to access the high quality supplements (other than creatine - see the link above) I use for myself and my clients with great results.
#onehealth.