50’s

In General…

• As we age we have to work harder and harder to stay healthy and maintain our weight
• After 50 most women start experiencing Menopause Symptoms
• After 50 women lose 20% more bone density
• After 50 women produce more inflammatory chemicals and have accumulated more oxidative damage to DNA

Diet and Nutrition

Transition into a low-glycemic, Mediterranean style diet – anti-inflammatory, balances blood sugar.

• Improves menopause symptoms
• Balances blood sugar
• Helps maintain healthy weight
• Maintains good energy through out the day

Increase fiber intake – legumes, ground flax seed

• Improves estrogen metabolism
• Supports regular bowel movements

Exercise (30minutes 5-7 days a week)

Continue Strength Training and Cardio within aerobic target heart rate

Yoga – Strengthen hips and back, stress reduction

Supplements

Adrenal Support – improves menopause symptoms – brain fog, fatigue, insomnia, hot flashes

Increase Bone Support

• Calcium 1500mg daily
• Vitamin D 800IU daily
• Continue Magnesium, Boron, Vitamin K, Beta Carotene

Omega 3’s – Fish oil 2000-3000mg of DHA/EPA daily; Plant based 650mg ALA

• Supports healthy skin and mucus membranes after menopause
• Anti-inflammatory
• Supports cardiovascular health
• Improves mood, prevents depression

Vitamin E 600-800IU daily as D-alpha tocopherol with mixed natural tocopherols

• Vitamin E helps prevent cancer, heart disease, strokes, cataracts,
• Vitamin E enhances the action of insulin and improves blood glucose metabolism by reducing oxidative stress.
• Reduces hot flashes
• Protects nerves cells, protects brain function

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