It’s no secret that as we age things change with our nutritional needs and wants. Many women, including myself, have talked about not eating as much food, avoiding certain foods that may cause bloating or gas and a change sometimes in (yes we must talk about it) our bowel movements. The changes in our digestion and our appearance is often affected by our hormone production. Our hormones influence the look of our skin and hair, our metabolism, our ability to sleep well and focus. Hormones control our appetite and stimulate metabolism, it optimizes our digestion and helps to reduce inflammation.
Nutrition Ideas for Healthy Aging
Each month I hope to focus on different health issues and ways to meet our nutritional needs as we age. Everyone is different and every body is unique, so there is no one size fits all collection of health data that will make us feel and look our best. Please don’t use any information as the only way to think or go…ideas, science and theories are shifting and improving every day. Start with simple things like improving what you eat or clearing out and organizing your pantry or trying a new recipe. Success happens when we listen to our body and take care of ourselves.
Create A Healthy Pantry
Take the time to clear your pantry of foods that are processed or artificial and fill it with ingredients that will nourish your body. Read the labels and check for high sodium levels, added sugar or colouring!
Grocery shopping Tips
Make a shopping list before going to the store. Shop around the outside of the store where most of the whole foods are – stock up on frozen vegetables to have access to at anytime.
Meals Full of Colour
Try to aim for 4 colours of whole foods on your plate at any time – the most important one is green. Most green vegetables are packed with building nourishment.
Your Whole Body Health
Nourishing the whole body is just as important as eating well. Find some time for a bit of self care – including good sleep, exercise, stress management, creativity etc..
Did you know...
- Calcium can be found in green leafy vegetables as well as figs, beans/legumes, oatmeal and sweet potato?
- Our bones need vitamin D to absorb calcium which can come in the form of sunlight and fish (oysters, wild caught salmon, cod)
- Walnuts (just a handful will do) can help support your brain health? And it looks like a brain!
- We need magnesium to metabolize calcium and vitamin D which can be found in green vegetables, fish and nuts?
- Calcium can be pulled out of our bones when we eat too much salt, processed foods and drink caffeine/pop?
- Smoking can deplete nutrients from our bones, which can lead to osteoporosis?
- If you don't eat regularly, which includes small nutritious snacks (every few hours) this can affect your blood sugar levels making you feel tired or fatigued?
some of my favourite recipes...
Nutrition tips...
- Mindful Eating
- Keep it Real
- Kindness to Yourself
Seasonal FOODS that nourish us
CLICK on the picture to get a great recipe!
– has a cooling. sweet flavour
– strengthens digestion
– removes toxins from body
– treats diarrhea
– benefits dry/inflammed conditions
*can cause indigestion if eating too much
– has a cooling nature
– has a pungent, slightly bitter flavour
– is a natural diuretic
– use for eye inflammation
*avoid too much if you have a thyroid condition or low iodine
Good Digestion Can Improve your Health
Why is good digestion important?
We need good digestion to provide nutrients for all metabolic functions within the body – for our organs, muscles, tissues, bones etc.. It is the essence of our immune system, supplying valuable proteins for our white blood cells to do their job of protecting, breaking down and eliminating foreign bacteria.
How do you know if you have poor digestion?
If you get sick often, are very tired after eating or experience pain in the abdominal area you may have poor digestion! Other common symptoms of poor digestion include: gas, bloating, cravings for sugar and chocolate, bad breath, irregular bowel movements, extreme fatigue, yeast infections, mood swings, memory loss, headaches, constipation, diarrhea.
What can cause poor digestion?
- Stress
- Eating quickly
- Too much liquid with meal
- Smoking/pollution
- Poor food choices
- Eating too much
- Poor sleep
- Mercury fillings
- Low stomach acid
- Eating too late
- Eating fruit with meal
- Lack of fiber in food
- Not chewing food well
- Lack of exercise
What can help improve your digestion?
Prebiotics and probiotics have been shown to positively support the whole digestive system. Adding these in the form of food (or high quality supplements) as well as improving upon some of the factors that may lead to poor digestion can also help.
What are prebiotics?
– sugar molecules that help promote the growth of probiotics (good bacteria) and prevents constipation and diarrhea and helps level blood sugar
– most common types are FOS (fructooligosaccharides) and inulin that is found in chicory, Jerusalem artichoke, honey, asparagus, cottage cheese, eggplant, garlic, leeks, green tea, kefir, legumes, peas, onions, rye and yogurt
What are Probiotics?
– these are friendly bacterial organisms that help to build a colony of friendly flora within the intestines
– common types of these include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses
Foods that support our IMMUNITY
Good immunity begins with good digestion, so focus on eating clean whole foods, exercise regularly, do self care ( including good sleep and less stress) and include some of these foods to help. Sauerkraut, sweet potato, dark leafy greens, broccoli, mushrooms, turmeric, lemon, garlic, ginger, dark berries
CLICK on the picture to get a great recipe!
Seasonal Recipes
Here is a PDF collection of recipes I put together that you can enjoy during the different seasons of the year.
