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. 

If you find yourself yawning a lot, or even nodding off as soon as you sit down on a chair or sofa, you may be suffering from fatigue or as it is often called these days – TATT – ‘tired all the time’.  With many of us leading increasingly busy lives – juggling work and family – it is hardly surprising that lack of energy is increasingly common. Feeling energetic all of the time isn’t possible and it is perfectly normal to feel tired at the end of a busy day or to have temporary dips in energy during the day but if you feel persistently tired and haven’t got enough energy to get through the day, what you eat could play an important part.

A well-balanced, healthy diet is essential for high energy levels. At its most basic level, the food and drink you consume is the fuel that your body and brain needs to function at its peak. Skimp on the quality of that fuel and you will pay the price with weight gain and low energy. Skipping breakfast, not drinking enough water, over eating, dieting, eating on the run, consumption of caffeine and alcohol, and eating a lot of refined, processed food are the major causes of low energy levels.

 

Rate Your Diet:

 

–          Do you eat breakfast every morning?

–          Do you eat at least 2,000 calories each day, mostly comprised of healthy, freshly prepared whole foods?

–          Do you grab a piece of fruit and a handful of nuts and seeds instead of a bar of chocolate to fight your mid afternoon doldrums?

–          Do you limit yourself to fewer than three cups of coffee every day?

–          Do you drink six to eight glasses of fluid every day (colas, coffee and alcohol don’t count!)?

–          Do you make sure you eat something every couple of hours?

–          Do you sit down and take your time when you have a meal, chewing your food thoroughly?

 

More than one ‘no’ answer suggests that your diet may play a role in your energy crisis. Follow my eating for energy diet rules below and you should see your energy levels improving within a few days or weeks.

 

Breakfast: If you skip breakfast your energy will almost certainly dip in the mid morning so make sure you always eat a healthy breakfast. You may be tempted to reach for sugary foods in the morning, like sweet cereals or marmalade on toast, to give you an energy boost but this will only give you a quick kick-start followed by a dip which leaves you craving more sugar. Instead go for a healthy breakfast that will keep your blood sugar levels balanced and digested slowly so that you have sustained supply of energy in the morning ahead. Try a bowl of oat porridge with some ground nuts or seeds sprinkled on the top or scrambled or poached eggs on wholemeal toast with mushrooms and tomatoes. Avoid black tea and coffee, have a herbal tea like peppermint instead.

 

Take a multivitamin and mineral: As an insurance policy to make sure your body is getting all the nutrients it needs to keep your energy levels constant.

 

Elevensies: Steer clear of coffee first thing in the morning as it will just unsettle your blood sugar levels and make you feel tired later in the morning. Don’t skip your mid morning snack, though, as eating little and often is essential for keeping your blood sugar and your energy on an even keel. Have some herbal tea and an oatcake with some pure fruit jam or a handful of nuts and seeds and an apple.

 

Lunch: Be sure to include protein rich foods in your lunch, such as tuna or mackeral, pulses like baked beans, or tofu or quorn. Protein will help boost concentration and beat the afternoon energy slump. Add some slow release carbohydrates, such as a whole grain roll or whole wheat pasta, and finish with some fruit to give you the best possible chance of staying focused and energetic in the afternoon.

 

Time for tea: Herbal tea that is – ordinary black tea is a stimulant, like coffee, that will unsettle your blood sugar and your energy levels. Remember, stable blood sugar levels are essential for sustained energy and the best way to keep your blood sugar levels stable is to avoid stimulants like sugar, caffeine, chocolate and processed foods and to eat a healthy meal or snack every three to four hours.  

 

Dinner: research from the University of Sydney in Australia has found that eating slow release carbohydrates within four hours of going to bed helps you to sleep well – and a good night’s sleep is vital for beating fatigue. So have a serving of brown rice or whole wheat pasta with your dinner. Don’t forget to have a good serving of vegetables and to eat some healthy protein too, such as oily fish, eggs, nuts, seeds and legumes as eating a little healthy protein with every meal and snack also helps keep your blood sugar levels stable. Oily fish, eggs, dark green vegetables, baked beans, nuts and seeds are also great sources of iron. Iron is the mineral that circulates oxygen in your blood and a lack of it can cause tiredness.

 

Throughout the day: Stay hydrated by drinking between six and eight cups of water a day; more if you exercise or sweat a lot. Herbal teas and diluted fruit juices are also great. Not drinking enough can make you feel tired, stressed and irritable. And finally, aim for at least 30 minutes of exercise, preferably in the fresh air so you get all the energy boosting power of daylight. Regular exercise releases feel good hormones and lowers stress hormones and encourages a good nights’ sleep so it is a fatigue-fighting essential.

Restful sleep is essential for a fully functioning mind and body. Most of us need around seven to eight hours of sleep a night. Long lie ins can give you symptoms of jet lag without the holiday so get up at the same time on weekends and go to bed earlier if you feel tired.