This month it is all about the ladies

Women go through many stages and changes throughout their lives. First there is childhood full of wonderment and a lot of firsts – first tooth, first day at school, first time you come home with a scraped knee. Then you turn into an awkward teenager as you battle your way through hormonal and bodily changes and experience the beginning of having periods every month.

 

Entering early adulthood, the world is your oyster. You are beautiful, strong, energetic and nothing stands in your way. During your 20s, 30s and 40s you fall in and out of love, get a job, get married and even have children of your own.

By your mid to late 40s the biggest change starts creeping up on you, when hot flushes, irregular periods and mood swings make you reach for anything and everything that could help you get through it.

After menopause the changes you go through are less pronounced, until suddenly one morning you wake up and can’t move like you used to. Your joints are stiff and aching and you realise that you have entered the dreaded “old zone”, where you can no longer hide the wrinkles, the stoop in the shoulders and the grey in your hair. You have become an older adult.

For each of these stages you need to take care of yourself so that when you reach your golden years, you will be able to do what you need to do.

 

Healthy living ^{(1, 2)}

Here are a few things you can do to improve your health as a woman – and remember – it is never too late to start improving your health.

Get physical – Include physical activity in your daily routine, e.g. walking, swimming or any other physical activities you enjoy. Doing regular moderate exercise holds several health benefits, e.g. helps to maintain a healthy weight, to retain bone and muscle mass, to lower your blood pressure and to keep your heart healthy, to name but a few. As you grow older, it becomes more difficult to keep the weight down as your muscle mass decreases and your body fat increases. You will therefore need fewer kilojoules to maintain your weight as you grow older. If you struggle to get rid of those extra kilograms, then rather opt for a formula like the Fat Burn Formula, to help you burn more body fat when you exercise.

Eat healthy – include fresh fruit and vegetables, whole grains, high-fibre foods and lean meat into your daily menu. Limit foods containing saturated fats, sodium and too much salt. Following a healthy diet and drinking enough water helps to prevent constipation.

Quit smoking (if you are a smoker) – smoking contributes to the hardening of your arteries and increases your blood pressure and heart rate. If you smoke or use other tobacco products, ask your doctor for help to quit. Smokers also lose bone mass faster than non-smokers.

Stress less – stress takes a huge toll on your health, especially that of your heart. Manage your stress by dealing with it in healthy ways. You could also supplement with Vitamin D3 Complex to help bring your stress down.

Keep your mind occupied – stay mentally active to keep your brain in shape by doing crossword puzzles, Soduko or by playing a musical instrument. You could also keep your brain healthy by taking the Calcium + Magnesium Formula.

Stay social – by keeping in touch with your friends and loved ones, you will stave off depression and lessen your stress – both of which could contribute to memory loss.

Get screened – when you are over the age of 50, you need to go for regular screenings to look for any diseases or conditions before they show any symptoms. Screenings include mammograms and tests for blood pressure, diabetes, cholesterol and certain types of cancers like breast and cervical cancer.

Get your shots – make sure that you are up to date with your immunisations and get the flu shot every year. Talk to your doctor about whether you need other types of vaccinations or booster shots.

Supplement correctly – take a proper multivitamin and mineral supplement like FoodState^®’s Multivitamin and mineral for over 50’s or Multivitamin and mineral for women.

 

Bone Health ^{(3, 4)}

Your bones change continuously as new bone is made and old bone broken down. When you are young, your body builds bone faster and breaks it down slower – this helps to increase your bone mass. You reach your peak bone mass at around age 30. As you age, your bones tend to shrink in size and lose some of its density. After menopause, if you do not supplement correctly, you will lose bone mass faster than you will be building it, leading to the development of osteoporosis – a condition where your bones become weak and brittle. The higher your peak bone mass, the more bone you have “in the bank” – giving your body some reserves to use when you do not take in sufficient supplementation.

 

Here are a few things that could influence your bone health: ^{(3, 4)}

• The amount of Calcium in your diet – a diet low in calcium can lead to a decrease in bone density, bone loss and an increased risk of fractures if you should fall
• Your level of activity – the less active you are, the higher your chances of developing bone degeneration
• Use of alcohol and smoking – alcohol interferes with the body’s ability to absorb calcium and tobacco use contributes to weaker bones
• Your gender – women are more at risk than men because they have less bone tissue
• Age – as you age your bone mass decreases
• Weight and size – being underweight places you at risk and if you are small in stature, it also means you have less bone to draw from as you age
• Hormones – the levels of certain hormones can cause bone loss, e.g. a drop in oestrogen levels in menopausal women
• Family history of weak bones or falls
• Eating disorders like anorexia or bulimia
• Certain medications damages bone or influences the body’s calcium levels

 

Steps to take to prevent bone loss: ^{(1, 3)}

• Include sufficient amounts of Calcium in your diet. The recommended amount per day is around 1000 mg. After the age of 50, women should increase that amount to 1200 mg per day. We recommend FoodState^®’s Calcium Complex and Calcium + Magnesium Complex for healthy bones.
• Don’t neglect your Vitamin D intake. Your body needs Vitamin D to absorb Calcium. You will need about 600 mcg per day. We recommend FoodState^®’s Vitamin D3 Complex.
• Exercise regularly – Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, and strength training can help you build strong bones and slow down bone loss.
• Avoid substance abuse. Avoid smoking and don’t drink more than two alcoholic drinks a day.

 

Facing the big change ⁽⁴⁾

During their 40s and 50s, women go through (what grandmother used to call) “the Change” – as if it was a curse or something to be feared. But these days, we know much more about the hormonal changes in the female body, which lessened the stigma surrounding the big change. Menopause, as we prefer to call it, happens 12 months after your last menstrual period, marking the end of menstrual cycles. These months leading up to menopause is called perimenopause. The average age for menopause is 51. Menopause is a natural process and even though it signals the end of fertility, it doesn’t mean that you should stop living.

 

The following signs and symptoms are an indication of perimenopause: ⁽⁴⁾

• Irregular periods
• Vaginal dryness
• Hot flushes
• Night sweats
• Sleep problems
• Mood changes
• Weight gain and slowed metabolism
• Thinning hair and dry skin
• Loss of breast fullness

 

These symptoms may even trigger anxiety, irritability, mood swings or feelings of sadness or loss. ⁽⁵⁾ If you notice these symptoms in yourself, do not hesitate to make an appointment with your doctor or healthcare provider. They could recommend the correct preventative care and give you advice on how to deal with your body’s changes. ⁽⁴⁾

 

Here are some tips on managing these symptoms: ^{(4, 5)}

• Cool your body down, by wearing lighter clothing and drinking cold water
• Keep your bedroom cool at night
• Do regular exercise – it will help keep the muscles supporting your bones, strong. However, avoid doing it within 2 hours before bedtime
• Try to reduce your stress levels by practicing relaxation techniques, like yoga or tai chi
• Avoid potential “hot flush” triggers, such as spicy food, caffeine, smoking and alcohol. Women who smoke have an earlier menopause than non-smokers and have worse hot flushes
• Eat a healthy balanced diet, including fresh fruit and vegetables, whole grains and lean meat; also limit your sugar and saturated fat intake
• Get plenty of rest and go to bed at the same time every night
• We recommend FoodState^®’s Menopause Formula and Lots of Libido Formula to help you cope with these changes

Women of all ages need specific supplements at specific times in their lives to help boost their health and well-being. Most women when they suffer from PMS or go through menopause don’t know that they could take certain vitamins and minerals to help them cope better with these stages and changes in their lives. Nor do they know which supplements to take as the choices are overwhelming.

FoodState^®’s range of vitamin and mineral supplements with its breakthrough FoodState^® technology is beneficial to the whole family, because it presents vitamins and minerals in a form that the body can recognise, absorb and use!

We recommend the following formulas from FoodState^® – Multivitamin + Mineral for Women, Vitamin D3 Complex, Sugar Balance Formula, and Calcium and Magnesium to name but a few.

 

Share, Like and Comment to let us know what you think. For any queries send us an email at: info@FoodState.co.za.

 

We have compiled a list of FoodState^® supplements, which may be beneficial to help keep the women in your life healthy.

Vitamin D3 Complex

Vitamin D is a fat-soluble vitamin, obtained by exposure to sunlight or from the diet. ⁽⁶⁾ Inadequate amounts of Vitamin D could result in bones becoming thin and brittle, leading to rickets in children and osteomalacia in adults. ^{(7, 8)} Sufficient amounts of Vitamin D, along with calcium, could help protect women from osteoporosis. ^{(4, 6)} Vitamin D helps the body to better absorb calcium from the diet and promotes good bone health, it also helps with cell growth, neuromuscular and immune functions and the reduction of inflammation. ⁽⁶⁾ FoodState^®’s Vitamin D3 Complex contains the more potent form of Vitamin D, which will help regulate the levels of calcium and phosphate in your body. ^{(6, 8)}

 

Sugar Balance Formula

Fatigue, irritability, weight gain, craving for refined carbohydrates and light-headedness are all symptoms of blood sugar imbalance. ⁽⁹⁾ Several minerals play an important role in blood sugar balance, that is why FoodState^®’s Sugar Balance Formula could help address these common problems. Each of its ingredients plays an important part in helping maintain healthy blood sugar levels. Chromium is essential in maintaining stable blood sugar levels through proper insulin utilisation.  ^{(8, 10)} Magnesium is vital for enzymes activity, especially those involved in the production of energy. ^{(8, 11)} Vanadium is a trace mineral that helps with low blood sugar and bone growth. ^{(12, 13)} It also contains Omega 3 fatty acids to help control cholesterol levels. ⁽¹⁴⁾

 

Calcium + Magnesium Formula

Calcium is vital for the formation of strong bones, teeth and healthy gums. It also assists with blood clotting muscle contractions and nerve transmissions. If we do not consume enough Calcium through our diet, it is taken from our bones for use by our bodies. ^{(8, 15)} Magnesium assists with bone formation and works in partnership with calcium to improve bone health. ⁽¹¹⁾ Boron is a trace element that assists with bone health and helps with the metabolism of calcium and magnesium. ⁽⁸⁾ The FoodState^® Calcium + Magnesium Formula contains all three these elements to help you achieve good bone health.

 

Lots of Libido ^{(4C, 4G)}

Several factors contribute to women not having a desire for sexual activity -vaginal dryness from decreased moisture production; loss of elasticity that causes discomfort and even some bleeding during sexual intercourse, as well as decreased sensation may reduce the libido. FoodState^®’s Lots of Libido formula with Horny Goat weed and Siberian ginseng, could help you overcome these factors to enjoy a healthy sex life and have more vitality. ^{(16, 17)}

Menopause Formula

Menopause Formula is a distinctive combination of phytonutrients, vitamins, minerals and omega 3 fatty acids, specifically targeted for women with menopausal problems like hot flushes, pre-menstrual tension, breast tenderness, mood swings, loss of libido, vaginal dryness and weight gain. FoodState® Menopause Formula, contains herbals like Red Clover and Black Cohosh that could help relieve these symptoms. ^{(18, 19)} In addition to this herbal component there is the added advantage of essential fatty acids, and the correct vitamins and minerals delivered in the unique FoodState^® form.

 

Fat Burn Formula

As you get older, it becomes more difficult to lose weight, but the key to weight loss or maintaining an ideal weight, is by lowering energy intake and increasing energy expenditure through exercise. ⁽²⁾ The FoodState^® Fat Burn Formula contains thermogenic nutrients, which help boost the metabolism so that the body burns more energy. When used in conjunction with exercise, it helps burn fat, blocks fat storage, controls kilojoule intake and suppresses hunger, helping to attain and maintain the weight you desire.

 

Joint Formula

Joint dysfunction such as cartilage and spinal disc degeneration is often associated with ageing. ⁽²⁰⁾ Supplementing with FoodState^®’s Joint Formula will nutritionally support the joints of the body.
It contains glucosamine and chondroitin, both of which are involved in the formation of cartilage and is effective in controlling osteoarthritis symptoms. ⁽²¹⁾ Another ingredient is Omega 3 fatty acids, which also helps to reduce inflammation and stiffness of the joints. ⁽¹⁴⁾

 

It always helps to take a multivitamin as they often provide you with vitamins and minerals you didn’t even know you lacked or needed:

Multivitamin + Mineral for Over 50’s

Changes to the human body that occur as a person ages, can result in the development of illness if a person does not manage their lifestyle accordingly. The metabolism slows down, circulation is more sluggish and your body’s ability to burn fats and alcohol changes. ^{(4D, 20B)} Help your body function optimally by supplementing with the formula specifically aimed at those over the age of 50.

Multivitamin + Mineral For Women

The normal physiology of women, results in a greater need of certain vitamins and minerals. This has been taken into account in the FoodState^® Multivitamin + Mineral For Women for women. FoodState^® recommends it to be taken to help with fertility and hormones, and provides other daily requirements specific to women of all ages. It is also recommended to deal with the symptoms of premenstrual syndrome (PMS) like: mood swings, crying, irritability, anxiety, anger, appetite changes and food cravings, bloating, breast tenderness and muscle pain to name a few. ⁽²³⁾

 

 

References:

1. Mayo Clinic. Aging: What to expect. Healthy lifestyle. Healthy aging. mayoclinic.org [online] 2012 Nov [cited 2015 Aug 12]. Available from: URL: http://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070?p=1.
2. Agency for Healthcare Research and Quality. U.S. Preventive Service. Stay Healthy at 50+. 2014 Update. [online] 2014 [cited 2015 Aug 12]. Available from: URL: http://www.ahrq.gov/patients-consumers/prevention/lifestyle/women-over-50.html.
3. Mayo Clinic. Adult health. Bone Health: Tips to keep your bones healthy. mayoclinic.org [online] 2013 Feb [Cited 2015 Aug 12]. Available from: URL: http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060?p=1.
4. Mayo Clinic. Diseases and conditions: Menopause. mayoclinic.org [online] 2015 Jan [Cited 2015 Aug 12]. Available from: URL: http://www.mayoclinic.org/diseases-conditions/menopause/basics/definition/con-20019726.
5. NHS Choices. Menopause: five self-help tips. nhs.uk [online] 2014 Nov [Cited 2015 Aug 14]. Available from: URL: http://www.nhs.uk/Livewell/menopause/Pages/Menopauseselfhelp.aspx.
6. NIH Office of Dietary Supplements. Vitamin D – Health Professional Fact Sheet. nih.gov [online] 2014 Nov [Cited 2015 Aug 12]. Available from: URL:   https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
7. Mayo Clinic. Drugs and Supplements: Vitamin D. mayoclinic.org [online] 2013 Nov [Cited 2015 Aug 12]. Available from: URL: http://www.mayoclinic.org/drugs-supplements/vitamin-d/background/hrb-20060400.
8. NHS Choices. Vitamins and Minerals. nhs.uk [online] [cited 2015 Aug 12]. http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx.
9. Smart Nutrition. Blood Sugar Imbalance. Smartnutrition.uk [online] [Cited 2015 Aug 11]. Available from: URL: smartnutrition.co.uk/conditions/energy/blood-sugar-imbalance/.
10. University of Maryland Medical Center. Chromium. umm.edu [online] 2014 Jun [cited 2015 Aug 11]. Available from: URL: http://umm.edu/health/medical/altmed/supplement/chromium.
11. NIH Office of Dietary Supplements. Magnesium – Health Professional Fact Sheet. Nih.gov [online] 2013 Nov [Cited 2015 Aug 13]. Available from: URL: http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
12. Vanadium: Uses, Side Effects, Interactions and Warnings. WebMD [online] [cited 2015 Aug 13]. Available from: URL: http://www.webmd.com/vitamins-supplements/ingredientmono-749-vanadium.aspx?activeingredientid=749&activeingredientname=vanadium.
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14. Mayo Clinic. Drugs and Supplements: Omega 3 fatty acids, fish oil, alpha-linolenic acid. Mayoclinic.org [online] 2013 Nov [cited 2015 Aug 14]. Available from: URL: http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/background/hrb-20059372.
15. National Osteoporosis Foundation. Calcium and Vitamin D: What you need to know. nof.org [online] [cited 2015 Aug 14] . Available from: URL: http://nof.org/calcium.
16. Find a Vitamin or Supplement: Horny goat weed: Uses, Side Effects, Interactions and Warnings. Webmd.com [online] [cited 2015 Aug 14]. Available from: URL: http://www.webmd.com/vitamins-supplements/ingredientmono-699-horny%20goat%20weed.aspx?activeingredientid=699&activeingredientname=horny%20goat%20weed.
17. University of Maryland Medical Center. Siberian ginseng. umm.edu [online] [cited 2015 Aug 14]. Available from: URL: http://umm.edu/health/medical/altmed/herb/siberian-ginseng.
18. Find a Vitamin or Supplement: red clover: Uses, Side Effects, Interactions and Warnings. WebMD.com [online] 2009 [cited 2015 Aug 17]. Available from: URL: http://www.webmd.com/vitamins-supplements/ingredientmono-308-red%20clover.aspx?activeingredientid=308&activeingredientname=red%20clover.
19. Mayo Clinic. Drugs and Supplements. Black cohosh (Cimicifuga racemosa, Actaea racemosa). Mayoclinic.org [online] 2013 Nov [cited 2015 Aug 17]. Available from: URL: http://www.mayoclinic.org/drugs-supplements/black-cohosh/safety/hrb-20058861.
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21. Mayo clinic. Drugs and Supplements: Glucosamine. Mayoclinic.org [online] 2013 Nov [cited 2015 Aug 14]. Available from: URL: http://www.mayoclinic.org/drugs-supplements/glucosamine/evidence/hrb-20059572?p=1.
22. Persiani S, Roda E, Rovati LC, Locatelli M, Ciacovelli G, Roda A. Glucosamine oral bioavailability and plasma pharmacokinetics after increasing doses of crystalline glucosamine sulphate in man. Osteoarthritis and Cartilage 2005;13:1041-1049.
23. Mayo Clinic. Diseases and Conditions. Premenstrual syndrome (PMS). Mayoclinic.org [online] 2014 Dec [cited 2015 Aug 17]. Available from: URL: http://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/basics/definition/con-20020003?p=1.