Age gracefully by maximizing your body's absorption of calcium, collagen, estrogen, and more.
As we go through the journey of aging, we might get caught up in worrying about what that entails and end up missing the joys of this process. For this reason, today we’ll delve deeper into the significance of balanced nutrition and dietary choices to support our well-being and vitality.
As time advances, our bodies undergo unique changes. This means that we will need to make adjustments to our nutritional intake. To age gracefully means that essential nutrients like calcium, collagen, and estrogen become pivotal. Unfortunately, these can decline post-menopause, impacting bone density, skin elasticity, and overall health. For this reason, we need to focus on incorporating the right foods into our diet to help bridge these nutritional gaps. And of course, we should never forget to stay as hydrated as possible - good hydration is tightly connected to healthy aging for a reason!
Calcium-rich foods: Fortify your bones with an abundance of foods rich in calcium, such as dairy products like yogurt and cheese, or fortified plant-based milk, but also leafy greens like kale and broccoli. Did you know that another food that has lots of calcium in it is almonds? The nutrients contained in these superfoods help us maintain the integrity and strength of our skeletal structure as we age gracefully.
Collagen-Boosting Foods: Collagen plays a pivotal role in maintaining skin elasticity, supporting joint health, and preserving our vitality. To help your body produce this important structural protein, look for foods that have collagen in them. For example, include bone broth, chicken, fish, citrus fruits, berries, and vegetables such as bell peppers and tomatoes in your diet. If you’re looking for a bone broth recipe, check out this one I shared a while back.
Estrogen-Supportive Foods: Our estrogen production tends to gradually decrease as we go through menopause, causing a hormone imbalance that can affect our overall wellness. To help your body keep producing estrogen after menopause, introduce foods like flaxseeds, soybeans, chickpeas, and fruits such as pomegranates and apples into your daily meals. These are foods that increase estrogen production thanks to their phytoestrogen content. Did you know that estrogen also helps manage cholesterol and that lacking it may lead to weight gain?
If you are worried about your estrogen levels being too low post-menopause, consider talking to a professional about Estrogen Replacement Therapy (ERT). Your doctor will guide you through a comprehensive understanding of your personal health circumstances, potential benefits, and risks associated with ERT. Estrogen Therapy after menopause can be a great ally in keeping your hormones balanced.
Engaging in regular exercise, particularly incorporating weight lifting, proves invaluable as we focus on ways to age gracefully. Weight lifting facilitates bone building, supports posture, enhances strength, and improves balance and mobility, empowering us in our daily activities and maintaining overall vitality. These become crucial concerns as we continue our journey through life, and are key to a healthy body and strong bones. Learn more about the importance of strength training in this blog post.