Archives for February 2021

Bone health is a hot topic among women over 40. The older we get, the more prone we are to bone loss, says Marla Ahlgrimm. But, there are ways to slow the progression, and it starts with your plate.

Marla Ahlgrimm explains that eating vegetables is one of the best things you can do for your bones. Vitamin C, an antioxidant, can help to reduce cellular damage. Vegetables containing high levels of calcium may also increase mineral density. Yellow, red, and green vegetables are closely linked with higher levels of bone mineralization.

Protein is another vital factor in bone health, says Marla Ahlgrimm. Protein can come from animals, such as beef, pork, or chicken, or from a plant-based diet. For vegetarians, nuts are a great source of protein, and protein shakes can also increase a person’s protein intake.

According to Marla Ahlgrimm, foods containing high levels of calcium, such as yogurt, milk, and cheese, also protect bone structure. She cautions here, however, to use calcium supplements sparingly as these have been shown to increase a person’s risk of heart disease by up to 22%.

Vitamin K and vitamin D also play a crucial role in bone health. Cheese, liver, and fatty fish, such as salmon, are a great source of vitamin D while sauerkraut and soybeans, along with eggs and some meats, can provide vitamin K.

Marla Ahlgrimm further explains that women seeking to lose weight should still strive for at least 1200 cal per day. A low-calorie diet – less than 1000 cal in 24 hours – can reduce bone density in people of all weight categories.

Ultimately, eating a sensible diet that includes a variety of proteins, calcium, and vitamins is the best way to strengthen your bones no matter your age.

The silent killer. These three words, according to Marla Ahlgrimm, are often used to describe high blood pressure. Unfortunately, many women don’t listen to their bodies and assume that high blood pressure only affects men. Here, Ahlgrimm answers a few questions about the disease and how it can impact a woman’s life.

Q: What is high blood pressure?

Marla Ahlgrimm: Blood pressure measures the pressure of the blood in the arteries as your heart beats. It is a set of numbers that represents your systolic pressure and your diastolic pressure. The former is how much pressure is being put on the arteries as your heart takes a beat while the latter is when the heart is at rest.

Q: What is a healthy blood pressure?

Marla Ahlgrimm: A normal blood pressure reading is 120 (systolic)/80 (diastolic) or lower. Anything higher than that gets into the elevated blood pressure range, and a reading of 130/80 indicates stage I hypertension. At 140/90, you are considered at stage II, and anything greater than 180/120 is a medical emergency known as a hypertensive crisis.

Q: What are the symptoms of high blood pressure?

Marla Ahlgrimm: Unfortunately, high blood pressure often comes on with no symptoms, hence the moniker of “silent killer.” Some people experience fatigue and lightheadedness while others may experience flushing and nosebleeds. These are symptoms of extremely high blood pressure that require medical attention. 

Q: How can a woman decrease the risk of experiencing high blood pressure?

Marla Ahlgrimm: First and foremost, it’s crucial to know your family history. If your mother, father, or grandparents had high blood pressure, there’s a good chance that you will, too. But, aside from genetics, engaging in a healthy lifestyle, which includes limiting alcohol, saturated fats, cholesterol, and salt, along with exercising and reducing stress, are the best ways to keep yourself healthy overall.