| September 26, 2024 |  |
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| But first, the new & exciting
spin on… menopause? |
| | Happy Thursday! Are you ready for the weekend? In my line of work, I often read that on average, women outlive men, but that this comes with greater frailty and likelihood of chronic disease as we age. I don't know about you, but I'd like to feel strong and able right up until the end, so I'm always excited to learn new things that can hopefully help me reach that goal. Today we're covering: - Superfoods to make you feel like superwoman
- 4 high-protein recipes to get you through the day
- Why we're not the only ones obsessed with strength
- A gynecologist's expert advice on hormones, HRT, fertility, & more
What are your favorite superfoods to eat each week? Bonus points if you share recipes! | — Ailsa Cowell, M.S., health editor One more thing! We always love your feedback! Help us perfect the long game's content. Complete this short survey and you'll be entered for a chance to win a $50 gift card from the mindbodygreen shop! |
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| | Don't just live longer, live stronger |
|  Boccardi & Polom. Nutrients. 2024;16(18):3111. | A new comprehensive review set out to understand the current research on nutrition for women and healthy aging, with special attention on telomeres (the protective caps at the ends of chromosomes) as markers of cellular aging.¹ It highlights a few interesting things: - Women are born with longer telomeres than men but are more prone to elevated cortisol due to stress, which accelerates telomere shortening.
- Activity levels, diet, smoking, and alcohol consumption can all impact telomeres, as well as female dominant health issues, like thyroid disease.
- Nutrition can have a positive impact on protecting telomeres, with a Mediterranean-style diet high in omega-3 fatty acids, fiber, and polyphenols associated with longer telomeres.
- The authors specifically call out blueberries, nuts, green tea, spinach, salmon, avocado, broccoli, pomegranates, turmeric, and dark chocolate as key superfoods that reduce oxidative stress, lower inflammation, and support DNA repair—essential processes for maintaining telomere length.
With a mindful approach to diet and some intentional stress reduction, we may be able to stall the biological aging process and stay stronger, longer. +Best version of you |
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| How to address 3 common menopause issues |
|  | Menopause comes with a wide range of struggles —many of which can affect your day-to-day health and well-being. - A meta-analysis found that over half of women with menopause experienced sleep disturbances, which researchers noted could affect long-term health, productivity, and quality of life.²
- Research shows that menopausal women often report mood changes, such as irritability.³
- More than 80% of those in menopause experience hot flashes,⁴ which has been linked to long-term bone and heart health out comes.⁵
Get multi-symptom menopause support with OLLY Mellow Menopause.* The hormone-free supplement uses a blend of extracts called EstroG-100®, which has been clinically studied to help address symptoms of menopause, such as hot flashes, night sweets, trouble sleeping, and even occasional mood swings and irritability.* It also has GABA to support mental relaxation and calm.* | |
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| | Pro-protein recipes for stronger muscles |
|  Image by Carolyn Lagattuta / Stocksy | |
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| | |  | At mindbodygreen we're all about getting stronger both inside & out in order to live a long, healthy, joyous life. We loved hearing what experts like Ellen Vora, M.D., had to say about it in our latest digital issue. It's not about what we have to lose anymore; it's about what we have to gain, and the articles within this issue highlight all that and more. |
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| Menopause support created by women who get it | | | Experience multi-symptom support in one easy capsule: OLLY Mellow Menopause uses ingredients to address common menopause concerns. Expertly formulated by women, here's to feeling more comfortable in your most empowered era to date.* |
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| | What every woman should know about hormone health |
|  | "This is your life, your body. And you get one," says Kiarra King, MD. A board-certified gynecologist, King was recently on the mindbodygreen podcast to shares her expertise on everything from fertility to menopause, and so much more including: - What we've gotten wrong about women's hormones
- The importance of education
- HRT for men and women
- Advice for fertility testing
- Modern options for conceiving
King is an advocate for transforming the reproductive health space by focusing on educating and empowering women. Listen in on Apple Podcasts or watch the interview on YouTube. That's it for the long game—thanks for playing. Have a great weekend! |
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| | Want more from mindbodygreen? Find us here: | |
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| | |  | Ailsa Cowell, M.S. | Health Editor |
| | | Emma Engler, M.S. | Nutrition Research Scientist |
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| Forwarded this email? CLICK HERE to subscribe for free! | |  | | | *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. | | © 2024 mindbodygreen, All rights reserved.
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