Aging Well - Part 2
In Your 50s
The 50s can be a really fun decade. Many men and women talk about coming into their own in their 50s. Our relationship with our community, our work, and with ourselves often becomes much stronger.
It’s also a shifting time for our hormones (men & women). Most women move into their menopausal years during their early or mid-50s and men begin a slower shift into andropause (lower amounts of testosterone). For this masterclass, I’ll be focusing more on post-menopause, but if you’d like some perimenopause hormonal help, head over to this masterclass <3. And, let me know if you’d like some info on andropause.
What I’ve seen over and over again is this – your lifestyle in your 50s will help to determine your health in your 60s. This means it’s a good time to bring in some self-care and healthy habits…your 60-something self will thank you <3.
Things to keep in mind
Weight Gain in Your 50s: The Hormonal Roller Coaster and How to Navigate It
Ah, weight gain. It feels almost inevitable in your 50s. But let's get one thing straight: it's not your fault. Lower levels of estrogen, progesterone, and testosterone can make it easier to gain weight, and you're not alone if you've noticed a few extra pounds creeping in.
So, what can you do? First, let's talk about hunger signals. They get really quiet post-dieting and reacquainting yourself with these signals is crucial. We eat when we're stressed, bored, or because the clock says it's mealtime, not necessarily when we're hungry.
Now, let's focus on eating habits. It's not just about what you eat but how you eat. Are you eating slowly and savoring each bite, or are you inhaling your food while scrolling through emails? Taking the time to eat mindfully can make a significant difference in how your body digests food and signals fullness.
And, most importantly, we’ve gotta ditch the guilt. Gaining weight is often seen as a personal failure, but it's not. It's a biological response to a variety of factors, many of which are out of your control. So instead of beating yourself up, let's focus on actionable steps.
1. Mindful Eating: Practice being present during meals. Put down the phone, turn off the TV, and engage with your food.
2. Quality Over Quantity: Choose foods that nourish you, not just fill you up. Whole foods, rich in nutrients, will satisfy you more than processed foods that are high in sugar and salt.
New digestive symptoms:
Over time, your lifestyle can wreak havoc on your digestive system. Eating quickly, eating when you’re rushed, and eating the same foods day in and day out can weaken your digestive juices and cause more digestive symptoms. Symptoms like; bloating, gas, acid reflux, slow digestion, and a heavy feeling after eating can be signs your digestive system is struggling.
In the future, this bit of weakness can cause protein, mineral, and B12 deficiencies…so this is a good time to nip it in the bud. Focus on your digestive habits (be present, chew well, no liquids with meals) and your digestive system will thank you for many decades to come.
(I feel a bit like a broken record…always telling you to chew your food. But it’s important!!! And it makes a HUGE difference!!!)
Hydration and Healthy Fats = Glowing Skin
Your changing hormones can make your skin feel drier and more wrinkled. It’s water and fat to the rescue! Be sure to stay hydrated every day and add 1 tsp – 1 tbsp of healthy fats/oils* to each meal and your skin will glow.
*A note on dietary fat and weight gain – your body only stores dietary fat as extra weight as a very last resort. It would rather use it to make cell walls, hormones, and lubricate your whole body. Even 3 extra tbsp of healthy fat each day is still a moderate amount…don’t worry about it causing weight gain <3.
Nutrients to consider
Probiotics –
If you’ve been on antibiotics in the last 5 years, drink chlorinated water, or if you buy beef from the grocery store (antibiotic residue), you may need some extra good bacteria support. A probiotic supplement can help your digestion & immune system, lower inflammation, and help support your metabolism.
Look for: a multi-strain probiotic supplement that helps your digestion work better. Just 1x per week is enough unless you’re dealing with irregularity or other digestive issues.
Multivitamin –
If you’ve had some stressful years or if you’re dealing with a chronic illness, adding a multivitamin can be helpful. But, they’re not needed for everyone in this decade.
Look for anything at the health food store. Pharmacy multis are hard to break down and digest.
Bonus –
Add a serving of fermented foods each day. These foods are amazing fertilizers for your gut bacteria. You just need one type and one serving each day. Like, sauerkraut, kimchi, yogurt, kefir, and kombucha.
Blood work to keep an eye on
There are a few things to ask your doctor to check during a check-up –
Iron – in your 50s it might be low…but it also might be really high. This is a good time to rule out hemochromatosis. It’s a genetic tendency to hold onto iron. High iron levels can trigger inflammation and are connected to a higher cancer risk.
B12 – this is a common deficiency because it’s a really hard vitamin to absorb. B12 needs a strong stomach to absorb properly, and your stomach naturally weakens in this decade.
Thyroid (TSH, T3, T4, antibodies) – it’s always a good idea to check your thyroid and rule out Hashimoto’s, an autoimmune disorder that affects the thyroid.
Your 50s are a vibrant decade where you can truly come into your own. From hormonal shifts to lifestyle changes, this is a pivotal time to invest in yourself. Whether it's tuning back into your hunger signals, focusing on digestive health, or simply adding a dash of creativity to your day, these years offer a golden opportunity to set the stage for a healthier, happier you in the decades to come.
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)