Scientists at the University of Western Australia found that adults who took regular does of vitamin B12 supplements were less likely to suffer mental health problems in old age.

It seems that the supplements lower the amount of homocysteine in the blood, high levels of which have been linked to heart disease and mood swings and other disorders. This can be reduced fairly quickly by taking B12 supplements or by eating food rich in vitamin B12, such as oily fish, eggs, yogurt and cheese. Researchers questioned 3,752 people aged 70 and above on past and present symptoms of depression and found that those with the highest levels of homocysteine were 70 percent less likely to suffer from it. The researchers believe that lowering homocysteine can reduce the risk of depression in the elderly by about 20 per cent.

 

Homocysteine can be easily tested with a finger prick test that is performed at home then sent to the lab, so contact my clinic if you would like your homocysteine measured. 

Alarming new research from Harvard Medical School published in the journal Cancer Epidemiology Biomarkers and Prevention has suggested that women who use talcum power every day on their genitals are 40 per cent more likely to develop ovarian cancer.

Scientists suspect that powder particles applied every day to their genitals to keep fresh may travel to the ovaries and trigger a process of inflammation that encourages cancer cells to flourish. Previous studies have raised genuine concerns about the use of talc, but this latest finding indicates that the risks may be far greater than previously thought and the researchers have urged all women to stop using talc immediately.

 

The study, which involved more than 3,000 women, found that using talc just once a week increases risk of cancer by 36 per cent, rising to 41 per cent for those using talc every day. Laboratory tests show ovarian cells exposed to talc divide more rapidly – a common indication of cancer. The risks were even greater for women with a certain genetic profile. Women carrying a gene called GSTMI or glutathione S-transferase MI, but lacking a gene called glutathione S-transferase TI or GSTTI, were nearly three times more likely to develop tumours. Around one in ten Caucasian women is thought to have this genetic profile, increasing their risk sharply.

 

Talc is made from a mineral called hydrous magnesium silicate, or soapstone, which is then crushed, dried and milled to produce powder. Some experts believe this powder, which is also found in lipstick, paint and insecticide has chemical similarities to asbestos, which can cause a deadly form of lung cancer. (In addition, habitat destruction caused by illegal mining of the mineral has helped drive the Indian tiger to the brink of distinction.)

 

More than 6,000 women every year are diagnosed with ovarian cancer in the UK. Risk factors include a family history of the disease, starting periods at a young age, and having already had breast cancer. Women who are overweight or use hormone replacement therapy are also thought to be more at risk. If you are worried about ovarian cancer then a simple ultrasound scan can give you peace of mind, do contact my clinic for details of how to be referred for this test. 

 

Women will often bring into my clinic supplements that they have already bought to ask my opinion of them. Shockingly, many of the supplements bought by mail order contain talc in the tablets. This raises two important points. One is that, as with food, you must read the label – it is not just enough to read the part that lists the vitamins and minerals that are in the supplement, you also have to read the ingredients list. The ingredients can include not only substances like talc but also artificial sweeteners and colourings, which I hope you would be avoiding in food. Secondly, it is better to buy supplements in capsule form than tablets. With tablets they have to include binders and bulking agents in order to make them into a solid form and your body has got to break that tablet down (some can be extremely hard) in order to obtain the benefit. With a capsule (and choose vegetable capsules instead of bovine gelatin, you can even get fish oil supplements in fish oil gelatin now e.g. Omega 3 Plus) it is possible to have them just filled with the essential nutrients and nothing else (the Natural Health Practice has supplements just like this). Also, with a capsule your body only has to ‘melt’ the capsule in order to release the nutrients rather than having to break down a hard tablet. 

 

Remember that you get what you pay for with supplements. It’s much better to pay a bit extra to get better quality, which means not only ‘no nasties’ added, but also better absorption because the minerals are in a more absorbable form.

As we age we all become more vulnerable to certain health conditions, but there are plenty of natural ways to prevent them so you can live your life to the full. Whatever your age, the following natural well being plan will help you control some of the most common age-related problems.

Your 40s

 

Sleep problems

Sleeplessness is more likely to occur in your 40s when the hormonal changes of the menopause approach and this can increase your risk of stress, anxiety and fatigue. Along with a healthy diet and regular exercise studies have shown that a quality night’s sleep is essential for weight management, hormone balance and good health in general.

 

To encourage a good night’s sleep boost your calcium and magnesium intake by eating more green leafy vegetables, whole grains, nuts and seeds during the day. Calcium and magnesium work together and are often described as ‘nature’s tranquilisers.’ You may also want to try a little herbal help with valerian, which, along with passion flower and hops, is known for its sleep-inducing and calming qualities.

 

Try to get at least 30 minutes exercise in the fresh air as natural daylight and activity can result in 50 percent improvement in sleep patterns. It can also help to make sure your bedtime routine is relaxing. Have a warm bath with aromatherapy oils to wind down and avoid drinking caffeine during the afternoon and evening. Don’t take your worries to bed. Make a list of things you need to think about tomorrow. If you still can’t get to sleep don’t lie there tossing and turning and clock watching – get up and do something relaxing, such as listening to calming music, until you feel sleepy.

 

Lack of energy

Many women over the age of 45 say they suffer from tiredness and as you enter your 40s you may start to find your energy levels dropping. As we age, metabolic and physiological changes can impact on your body’s energy levels, causing fatigue. But this doesn’t mean you can’t do anything about it. With the right diet and exercise plan and a positive mind set, many women in their 40s – and beyond – feel more energetic than ever. Take the actress Meryl Streep, for example, anyone who saw her singing, dancing, and leaping around in the movie ‘Mama Mia’ would have found it hard to believe she is a year shy of 60.

 

In the next few issues I’ll be giving you more advice about natural ways to boost your energy levels, but for now the most important things you can do are to exercise more and cut down on caffeine and sugar. Regular exercise is essential for keeping your energy levels up. Caffeine and sugar may give you an instant hit but they’ll leave you feeling tired and depleted in the long run. A healthy, balanced diet is crucial as nutritional deficiencies can trigger fatigue (see also the article on ‘Eating for energy’) and you could also benefit from supplementing with a daily multivitamin and mineral, especially one that contains vitamin B12, which is known to boost energy. Choose a multivitamin and mineral that is designed for leading up to and through the menopause, the one I use in the clinic is called Menoplus. Herb wise, ginseng is the ultimate energy booster. Several trials have shown it to be effective in alleviating the symptoms of low energy but for women it is better to use Siberian ginseng rather than any other kind of ginseng, otherwise the effects can be too strong and some women found they were having palpitations. (See the Resources Page for information on the supplements and herbs).

 

Peri-menopause and menopause

During your 40s you are most likely to experience the symptoms of peri menopause. This occurs when your ovaries have reduced egg supply and they gradually cease to produce the female hormone oestrogen. Perimenopause can occur as early as five to ten years before the actual menopause, which is most likely to occur in your early 50s. The symptoms of perimenopause are lighter but mirror those of the menopause and include irregular periods, hot flushes, mood swings, weight gain and insomnia.

 

If you’re experiencing hot flushes, avoid clothes made from synthetic fabrics and wear layers instead to keep warm. Use bedclothes made from cotton and layers rather than a big duvet. Watch what you eat and drink – a hot drink before bedtime can often trigger night sweats or make them worse. Other triggers include caffeine, alcohol and spicy foods. And although it may make you feel hotter and sweatier in the short term, women who exercise regularly seem to have fewer flushes.

 

There are a number of natural therapies to choose from if you are in the early stages of peri-menopause. Phytoestrogens are hormone like substances that act like a weaker version of oestrogen and can help balance fluctuating hormones. They are present in foods like soya, legumes and linseeds (flaxseeds). The herb sage is known to be helpful at the menopause and black cohosh has shown to be effective for the hot flushes and night sweats. The ancient Chinese herb dong quai can also help balance hormones. (I think a combination of herbs is often more effective than single herbs so I use one called Black Cohosh Plus in the clinic. This contains black cohosh, dong quai, sage and milk thistle – see the Resources Page).

 

Bowel cancer

Over the age of forty your risk of bowel cancer increases. To find out how simple diet and lifestyle changes can reduce your risk of getting it, refer to the article ‘Bowel cancer: How to protect yourself’ in this issue.

 

Your 50s

 

Concentration and memory

In your 50s you may find that words and putting names to faces sometimes eludes you. Age does tend to affect our ability to store and retrieve information, but try not to panic. It’s very unlikely that this is an early sign of dementia. Doctors have recently confirmed that forgetfulness is a perfectly normal stage of ageing, just like greying hair. It may even be of benefit to avoid cluttering your mind with too much information. For example, you may forget where your spectacles are but you won’t forget what they are or what they are for! 

 

So instead of worrying about remembering – which just makes it harder to remember – take simple steps to help you remember things that you often forget. For example, put your keys in the same place every time and use visual association to help you remember names. For instance, if a woman you are introduced to is called Elizabeth, picture her standing beside Queen Elizabeth or Helen Mirren. It also helps to keep your mind active.

 

Just as your body needs regular exercise, your brain needs regular exercise too. Keep it fit by playing cards and chess games, reading books, doing crosswords, learning an instrument or new language or by pursuing a new hobby. The supplement ginkgo biloba is recommended for its memory boosting properties – studies show that taking this herb on a regular basis can improve concentration powers (see the Resources Page).

 

High blood pressure

High blood pressure or hypertension is becoming increasingly common with age and after the menopause women no longer have the protective effect of oestrogen. It is estimated that as many as one in four women over the age of 50 may have high blood pressure and if it is not controlled it can put incredible strain on your heart and arteries and increase your risk of stroke and diabetes. Symptoms include frequent headaches, dizziness or blurred vision, but worryingly it can often manifest without symptoms.

 

To reduce your risk of age related high blood pressure, cut down on your salt intake. Eating too much salt can send blood pressure soaring. The recommended maximum intake of salt per day is 6 grams so try replacing salt in cooking with herbs and spices for seasoning. And take note of hidden salt in foods – the British Heart Association estimates that three quarters of the salt we eat may come from processed foods and even basic foods such as white bread and cereals contain salt, so be sure to read food labels carefully.

 

Taking regular exercise will lower your blood pressure and will also help you to lose weight but you should also be sure to eat a healthy, balanced diet. Five portions of fruit and vegetables a day are a must. You should steer clear of saturated fats, added sugar and refined foods as these can increase the amount of cholesterol in your blood; the higher your cholesterol the greater your risk of high blood pressure, heart disease and stroke.

 

Potassium intake can also help lower blood pressure – foods rich in this mineral include dried apricots, pulses and nuts. And the minerals magnesium (found in brazil nuts, sunflower seeds and soya beans) and calcium (found in dairy products and green leafy vegetables) have also been shown to lower blood pressure. The herb ginger has traditionally been used to help lower blood pressure. Garlic is also recommended for general heart health. You can take both ginger and garlic in supplement form if you think you can’t get enough with your food. I would recommend a specific form of garlic called Aged Garlic which is organically gown and odourless, but more importantly it is cold aged for 20 months which results in a more potent garlic. Co-enzyme Q10 is a vitamin-like substance contained in nearly every cell of your body. It is important for energy production and normal carbohydrate metabolism. Deficiency in co-enzyme Q10 can occur with ageing. In one randomised double-blind trial patients with high blood pressure who were taking blood pressure medication were given co-enzyme Q10. On the Q10 they had lower blood pressure and their HDL (‘good’ cholesterol) increased.  (See the Resources Page for information on supplements and herbs).

 

Osteoporosis

As many as one in two women will develop osteoporosis over the age of 50, because loss of bone density speeds up after the menopause as oestrogen levels decline. Many women aren’t aware that their bones are thinning dangerously until they get a broken bone after a minor bump or fall. But the good news is that osteoporosis can often be prevented and treated with natural therapies if detected early enough.

 

The first step is to give up smoking and to avoid passive smoking as both these can have a weakening effect on the bones. It is also vital to make sure that you don’t drink more than 10 units of alcohol a week, as alcohol depletes your body of bone-building nutrients. Calcium is bone food and it is found in dairy products, green leafy vegetables, sesame seeds, beans and dried fruit. You can also take it in supplement form, usually in combination with magnesium and vitamin D, which helps aid its absorption. Regular weight bearing exercise such as brisk walking, aerobics and jogging helps to strengthen bones and you should aim for at least five sessions a week for a minimum of 30 minutes. (For more detail on the prevention and treatment of Osteoporosis see my book ‘Osteoporosis – the silent epidemic’.)

 

Your 60s

 

Diabetes

As you age your body’s ability to deal with glucose (energy from food) declines and this decline increases your risk of diabetes. As many as eight out of ten people with diabetes are overweight, so eat a healthy diet and exercise regularly to keep your weight down. Studies have shown that women who exercise for 30 minutes a day and eat a diet low in trans fatty acids (found in hydrogenated vegetable oils and processed foods, such as biscuits and margarine) and high in fibre (found in wholegrains, fruits and vegetables), reduce their risk of diabetes by up to 90 percent. So eat a diet rich in fruit and vegetables, wholegrains, brown rice and pasta and choose monosaturated oils, such as olive oil, rather than trans fatty acids found in processed foods.

 

Diverticular disease and IBS

After the age of 60, diverticular disease, which is an inflammation of the intestines, is increasingly common, although many people don’t realise that they have it. Symptoms include constipation, diarrhoea, abdominal pain, fever and vomiting. IBS (irritable bowel syndrome) has similar symptoms. The exact cause isn’t known, but it is thought that stress and anxiety can be triggers.

 

Avoiding large meals, spicy foods, caffeine and alcohol, increasing fibre intake, and drinking plenty of water can all help. Relaxation is especially important. Certain supplements may also help keep your digestive system healthy and these include peppermint oil, which has an anti-spasmodic effect; artichoke extract which can reduce symptoms of bloating and probiotics (e.g. BioKult), which can replace healthy bacteria in the colon and ease digestive problems.

 

If you are experiencing any changes in your bowel motions, then it is important to see your doctor for a check up. 

 

Arthritis

Your risk of developing arthritis increases as you get older because arthritis is a wear and tear disease. Millions of people suffer from arthritis in the UK and the majority of them are over the age of 60, but it is certainly not inevitable.  

 

It is important to keep as flexible and mobile as possible – so gentle exercise, such as swimming, is a good idea. You should also keep pressure off your joints. As always, a healthy diet rich in fruit and vegetables and omega 3, found in oily fish, nuts and seeds, is essential for healthy joints.

 

Many arthritis sufferers find that the supplement bromelain eases inflammation. Bromelain is a natural enzyme found in pineapples. Omega 3 fish oils have an anti-inflammatory effect and can sometimes work as well as prescription drugs to ease pain. Make sure you get a fish oil with high levels of EPA and DHA, the one I use in the clinic (Omega 3 Plus) contains 700mg EPA and 500mg DHA from just two capsules a day. Ginger has also been found to have anti-inflammatory properties and glucosamine is an amino acid found naturally in your body’s cartilage that may help with joint repair. I find that the combination of MSM and glucosamine seems to work even better than either glucosamine on its own or combined with chondrotin (see MSM Plus on the Resources Page). 

 

As far as herbs go, boswellia and turmeric can also be extremely helpful for joint pains. Apple cider vinegar is also often recommended for arthritis as, contrary to what one might think, it actually helps the body to be more alkaline, so reducing inflammation.