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.

Many women inching closer to their 40th birthday mistakenly believe that beginning a fitness regimen now is impossible. The good news, says Marla Ahlgrimm, is that there is never a bad time to prioritize physical fitness. Here, Ahlgrimm answers a few questions about how to get started as you prepare for menopause.

Q: What types of exercises can women start at 40?

Marla Ahlgrimm: The idea that exercises only for twentysomethings is something I strongly suggest letting go of. Exercise has numerous physical benefits, regardless of age. However, those who have never been one to hit the gym may wish to start with something like walking or jogging. Even aerobics classes, tennis, and martial arts can have a big impact on your health, no matter how many birthdays you’ve seen.

Q: What is the difference between aerobic and anaerobic exercises?

Marla Ahlgrimm: The exercises we’ve mentioned previously are typically considered aerobic. This means they involve steady durations of activity that get the heart rate up. Anaerobic exercises, by contrast, are short bursts of movement. An example would be weight training or lunges. Aerobic exercises require deeper breathing and cause the heart rate to skyrocket, intensifying blood flow through the lungs and muscles. Anaerobic exercises require less oxygen and breakdown glucose in the body.

Q: How can exercise benefit a woman entering menopause?

Marla Ahlgrimm: Having a healthy body is one of the best ways to reduce the effects of menopause, which might include irritability, weight gain, and fatigue. Taking control of your weight through diet and exercise can also help you feel better about yourself in a time when many women begin to experience confidence and self-esteem issues.

Marla Ahlgrimm suggests that women consult with their doctors before beginning any new physical fitness routine. She notes that not all forms of exercises are ideal for everyone, and some women may wish to start with things like swimming or yoga, which are low-impact and improve strength and flexibility.

Women have three primary sex hormones: estrogen, progesterone, and testosterone. What happens to these during menopause? And what do they do anyway? Marla Ahlgrimm answers a handful of common questions in today’s brief blog.

Q: What are estrogen, progesterone, and testosterone?

Marla Ahlgrimm: These are sex hormones that determine, among many things, when a woman is ready to bear children. They are present throughout a woman’s lifetime, but undergo major changes both at puberty and at menopause. Estrogen is the hormone primarily responsible for the physical changes that signal womanhood, including the growth of breast tissue.

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You’ve almost no doubt heard someone say, “Just wait. Your metabolism will tank in your 30s!” But, what does this mean? And what is metabolism anyway? Marla Ahlgrimm offers up answers below. 

Q: What is metabolism?

Marla Ahlgrimm: Metabolism is the natural process your body uses to convert food into energy. The more efficient your metabolism, the faster your food is converted. This also means that you can eat more calories and do less physical activity without gaining a significant amount of weight.

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