Getting older is not an illness. It is a natural process in a woman’s life. As our bodies change, it is up to us to provide needed nutrition, supplements, and physical interventions to provide the most health that is possible.

Personal Story

I am getting older. I can tell that because my skin has lost its elasticity and has more wrinkles. I have less energy than I used to have. My body has more aches and pains than when I was younger. I seem to gain weight, even though I eat my usual amounts and am very active. I am thankful that I can still work toward having good health as I age, even if my health is not perfect in all respects.

Nutrition

Good nutrition for all ages includes eating fresh fruits and vegetables, protein, whole grains, and healthy, undamaged fats. Some specific nutritional tidbits for older women follow.

• There may be health benefits to reducing meat consumption and eating more of a typical ovo-lacto vegetarian diet. This diet would include vegetables, fruits, nuts, seeds, grains, herbs, roots, eggs, milk, cheese, yogurt, and kefir.
• Eating fewer calories may encourage longevity. Most people consume between 2000 – 3000 calories a day. Calorie restriction (CR) refers to diets that are based on 1400-2000 calories per day. CR diets that do not allow for malnutrition may be of benefit. A study showed that a calorie restricted diet showed less muscle cell oxidation, which could lead to longevity.
• Increase calcium containing foods to reduce potential osteoporosis. Dietary sources of calcium include dark, leafy vegetables, dairy, and beans.
• Eat fish once or twice a week to help lower blood pressure and reduce the risk of stroke, heart attack, abnormal heart rhythms, or death.

Eating a nutritionally dense diet can help people of all ages have a healthier life.

Supplements

Many people need to supplement their diets. Older people need to be especially careful to add these supplements to their diets.

• Vitamin D- The elderly may be at risk for deficiencies of Vitamin D due to limited time in the sun. It may promote longevity in general. It might provide support to prevent osteoporosis.
• Calcium- People may benefit from calcium supplementation for support to prevent osteoporosis and bone loss. Calcium may lower blood pressure.
• Omega-3 Fatty Acids (Fish Oils)- in addition to the above notes above about eating fish to help the heart, Omega-3 Fatty Acids appear to reduce the risk of age-related macular degeneration of the eyes.
• Ginko- Used for memory and cognition, though studies have not shown effectiveness for dementia or Alzheimer’s.
• Glucosamine- appears to help repair and form cartilage and may play a role in helping the symptoms of osteoarthritis.
• Adaptogens- These may be particularly useful to modulate the body in times of stress.

Physical Interventions

Physical interventions need to encompass the whole person- physically, mentally, socially, and spiritually.

• Physical body work- massage helps ease aches and pains. Chiropractic may be useful for misalignments.
• Meditation- Self-care that includes quieting the mind helps people deal with stress. Meditating on Bible verses is a great way to be mentally fit.
• Social Connection- Some people think that receiving and giving social support could be one of the most important activities for health in the elderly, especially for the health of their immune system, stress-busting, and mental well-being. Be intentional about seeking social interaction.
• Spirituality- Having a faith in God is important to people at all ages, but the aged can rely on their faith in God to cope with their dependency on others, their physical pain or health conditions, and facing their mortality.

The physical, mental, social, and spiritual concepts all need to be addressed to accomplish healthful aging.

Action

To be the healthiest person possible, turn to providing yourself the best nutrition, supplements, and physical interventions you can find.

Resources:

https://www.sciencedaily.com/releases/2007/03/070305202936.htm

Integrative Women’s Health, by Victoria Maizes, MD and Tieraona Low Dog, MD

May God bless your healthful endeavors!

Joni

P.S. What are your thoughts on how to age healthfully?