{"id":10805,"date":"2020-11-26T09:35:18","date_gmt":"2020-11-26T09:35:18","guid":{"rendered":"https:\/\/nutrishield.com\/?p=10805"},"modified":"2020-11-26T09:46:47","modified_gmt":"2020-11-26T09:46:47","slug":"health-facts-every-woman-should-know","status":"publish","type":"post","link":"https:\/\/staging.nutrishield.com\/?p=10805","title":{"rendered":"Health facts every woman should know"},"content":{"rendered":"
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As you get older, changes to a woman\u2019s body bring health challenges<\/h2>\n
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Here's how you can deal with them
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From about age 50 onwards, changes in a woman\u2019s body bring health challenges you do need to address.<\/span><\/p>\n

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The good news is that \u2013 if you do \u2013 your health can be better than ever, and your energy level raised.<\/p>\n

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This article was written by Colin Rose, a Senior Associate Member of the Royal Society of Medicine, who has been writing on health science for over 30 years. He is also the founder and Director of Research and Innovation of Uni-Vite Healthcare.<\/em><\/span><\/p>\n

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Reduced oestrogen can lead to loss of bone density and higher abdominal fat<\/strong><\/h5>\n

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One of the biggest changes is a reduced level of oestrogen, which causes you to lose bone density and increases your risk of osteoporosis in later life (ref.1)<\/em>.<\/p>\n

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The same hormonal changes are linked to more likelihood of abdominal fat which, in turn, raises the risk of heart disease, diabetes and breast and colorectal cancer (ref.2)<\/em> \u2013 making regular screening important.<\/p>\n

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Inflammation can build up\u00a0\u2013 a risk factor for degenerative diseases<\/strong><\/h5>\n

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In addition, for both women and<\/u> men, inflammation can build up in body tissues and arteries which is a confirmed risk factor for heart disease, stroke and Alzheimer\u2019s. Indeed, dementia has now risen to be the leading cause of death in UK women.<\/p>\n

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DNA damage accumulates and can lead to cancer<\/strong><\/h5>\n

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Finally, damage to DNA, caused by free radical action, begins to accumulate. This can ultimately be a trigger for cancer \u2013 at a time when the immune system gradually becomes less efficient.<\/p>\n

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All this is not meant to be alarmist, but to explain the 4 main underlying reasons why the risk of age-related diseases increases for women (and for men, too, of course) after the age of 50.<\/p>\n

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Fortunately, armed with this knowledge, there are things you can do that hugely reduce your personal risk.<\/p>\n

These exact same factors drive ageing. Which is why the latest science confirms that when you counteract them, you also slow ageing.<\/p>\n

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The secret to staying healthy, living longer, and even ageing more slowly, is to reduce, limit, or even prevent, each of these interlinked threats.<\/h3>\n

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That means taking action to counteract declines in oestrogen levels, counteract inflammation, counteract free radical damage and boost your immune system.<\/p>\n

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By combining the results and advice from four major studies, each from a prestige university, we have developed a strategy to do this.<\/p>\n

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Because your diet and lifestyle need to change in line with the changes in your body, many of which, of course, are brought about by the menopause.<\/p>\n

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'Best of the Best' Healthy Eating Plan can lower Alzheimer's risk by 53%<\/h3>\n

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Large scale health studies have been conducted on three named eating plans that each significantly improve your health.<\/p>\n

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By combining them \u2013 and adding some extra nutrients \u2013 you can benefit from \u2018the best of the best\u2019. You are learning from the healthiest people on our planet.<\/p>\n

This article gives you an ideal food plan based on all this research and includes foods that also turn on protective genes.<\/p>\n

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(1) The Mediterranean Diet<\/strong><\/h4>\n

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You will have almost certainly have heard of the Mediterranean Diet<\/strong> \u2013 based on diets in specific areas in the Mediterranean called \u2018Blue Zones\u2019. In these areas, a high proportion of people live free of illness into their 90s and beyond.<\/p>\n

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The Mediterranean Diet has been shown to reduce heart disease, diabetes and certain cancers.<\/p>\n

It features high levels of fruits and vegetables, fish, herbs, nuts, olive oil, limited red meat and dairy and occasional red wine.<\/p>\n

On the island of Ikaria in the Mediterranean, where this diet is the norm, most people live in robust good health well into their late 80s or 90s.<\/p>\n

But good though the Mediterranean Diet is \u2013 it can be improved.<\/p>\n

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(2) The DASH Diet<\/strong><\/h4>\n

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Less well known is the DASH<\/strong> Diet \u2013 which stands for D<\/strong>ietary A<\/strong>pproaches to S<\/strong>top H<\/strong>ypertension. It came out of extensive research at Harvard University.<\/p>\n

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The DASH Diet reduces blood pressure and is strongly recommended for heart health (ref.3)<\/em>, for reducing stroke risk, to control diabetes and for weight loss and maintenance. That\u2019s important as your metabolism begins to slow after your 40s.<\/p>\n

It\u2019s fibre-rich and again features fruit and vegetable whole foods, whole grains, lean fish and poultry and low-fat dairy, with very limited processed foods, salt, sugars and red meat.<\/p>\n

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(3) The MIND Diet<\/strong><\/h4>\n

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The MIND<\/strong> Diet \u2013 which stands for the M<\/strong>editerranean\/Dash I<\/strong>ntervention for N<\/strong>eurodegenerative D<\/strong>elay \u2013 combines the two previous diets and was introduced in 2016.<\/p>\n

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The MIND Diet emphasises \u2018brain foods\u2019 that improve focus and memory \u2013 foods like berries (blueberries, raspberries, strawberries etc), green tea, Omega 3 rich oily fish (salmon, sardines, mackerel etc), nuts and olive oil.<\/p>\n

Why these foods? Because oily fish (and some nuts and seeds like walnuts and flaxseeds) provide Omega 3 which is vital for brain health and normal neuron connections. Berry fruits \u2013 and leafy greens \u2013 are high in flavonoids and polyphenols which are brain protective.\"Health<\/p><\/blockquote>\n

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Flavonoids \u2013 as important as vitamins and minerals<\/strong><\/h4>\n

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Flavonoids and polyphenols are a class of nutrients found in fruits and vegetables that are that are not so well known \u2013 but are as important for health as vitamins and minerals.<\/p>\n

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Some of the most powerful flavonoids are found in the colourants in the skins of plants. Plants produce these colourful compounds in their skin to protect themselves against insects, fungi and solar damage \u2013 and when we eat them, we \u2018inherit\u2019 their protective qualities.<\/p>\n

A sub-group of flavonoids are the carotenoids, including beta carotene, lycopene and lutein. Carotenoids help prevent the formation of the beta amyloid plaques and tangles that degrade neuron brain cells and characterise an Alzheimer\u2019s brain. They are also important anti-cancer nutrients.<\/p>\n

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Studies on MED-DASH-MIND diets show lower cancer, dementia and heart risks AND slower ageing<\/h3>\n

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1: Healthier brains \u00a0\u00a0 <\/strong>The MIND diet can protect against cognitive decline, dementia and Alzheimer\u2019s (ref.5)<\/em>. This is a critical benefit when the UK\u2019s Office of National Statistics confirms that in 2018, dementia was the leading cause of death for women! (And the second most frequent cause of death for men.)<\/p>\n

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2: Younger brains \u00a0\u00a0 <\/strong>A study in the Journal of the Alzheimer\u2019s Association<\/em> found that adults following a MIND diet had a 53% lower risk<\/em> of developing dementia than those eating a typical Western diet.<\/p>\n

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They went further \u2013 those eating the most DASH diet servings (in the top third of nutritional intake) were assessed as 7.5 years younger in biological age (ref.6)<\/em>.<\/p>\n

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3: Healthier hearts<\/strong> \u00a0\u00a0 The MIND diet can lower inflammation in body tissues and blood vessels. Chronic inflammation is known to be a key driver of stroke and heart disease \u2013 and heart disease is the second leading cause of death in women. And the number 1 cause in men. Stroke is essentially \u2018a heart attack in the brain\u2019.<\/p>\n

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4: Reduced cancer risk<\/strong>\u00a0 \u00a0By providing high anti-oxidant levels, the MIND diet can help reduce the damaging effect of oxygen reacting to fats and sugar \u2013 and therefore free radical damage to tissues and cells. Free radical damage can otherwise can lead to cancer, including breast and cervical cancer. The high fibre content of the MIND diet also helps to prevent colorectal cancer.<\/p>\n

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5: Increased bone density \u00a0\u00a0 <\/strong>A MIND diet is high in calcium, magnesium and vitamin K, because it includes leafy green vegetables like kale and spinach. So \u2013 with the addition of vitamin D \u2013 it will help to prevent loss of bone density.<\/p>\n

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Indeed, a study of more than 90,000 participants showed that eating a Mediterranean diet (a sub-set of the MIND diet) was linked to increased bone health and lower fracture risk in postmenopausal women (ref.4)<\/em>.<\/p>\n

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6: Stronger immunity<\/strong> \u00a0\u00a0 The MIND diet is also a natural immune system booster. It\u2019s high in vitamins and minerals like vitamin A, C and D, zinc, in flavonoids, carotenoids and in Omega 3 \u2013 all of which strongly support the immune system.<\/p>\n

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Consequently, it helps counteract the fact that your immune system would normally weaken over time \u2013 which is one reason why we become more vulnerable to flu, contagious viral diseases and indeed cancer as we get older. Cancer is, in part, an immune system failure.<\/p>\n

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7: Healthier blood sugar<\/strong> \u00a0\u00a0 Finally, the MIND diet improves blood sugar levels and therefore helps protect against diabetes.<\/p>\n

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All-round health defence<\/h3>\n

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You will have noticed that the nutrient-dense MIND diet helps lower the risk of all three leading causes of death and disability in women.<\/p>\n

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Why? Because it addresses the risk factors we started with \u2013 it reduces inflammation, it reduces free radical damage, it strengthens the immune system and it helps reduce the risk of gaining fat around the belly area.<\/p>\n

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But can you go even further? You can, and here's how.<\/p>\n

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Natural ways to boost oestrogen levels<\/strong><\/h4>\n

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You can counteract the decline in your oestrogen by adding phyto-oestrogens<\/strong> (\u2018phyto\u2019 means plant-derived). These plant foods mimic oestrogen and help increase your oestrogen levels naturally. Many health researchers prefer them over HRT.<\/p>\n

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So include in your diet foods made from soybeans<\/strong> \u2013 like tofu, soy chunks, soy mince and soy milk \u2013 which contain soy isoflavones<\/strong>. Not only do soy isoflavones increase oestrogen levels in women, they are associated with the fact that the incidence of cancer in Japanese women is far lower than in the UK or USA.<\/p>\n

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Flax seeds<\/strong> are also a rich source of phyto-oestrogens. They have additional benefits, too \u2013 they contain Omega 3 oils and fibre and help lower cholesterol levels in the blood. They can easily be added to cereals or smoothies.<\/p>\n

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Nuts<\/strong> also contain phyto-oestrogens, as do dried apricots and peaches \u2013 all of which make great healthy snacks.<\/p>\n

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Counter-balancing a decline in oestrogen is important too for sexual health. Lowered levels of oestrogen lead to reduced vaginal lubrication,\u00a0which can make sexual intercourse more difficult. It also increases your risk of urinary and vaginal infections.<\/p>\n

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Turn on the good genes and turn off the \u2018bad\u2019 genes<\/strong><\/h4>\n

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Although genes are\u00a0a<\/em>\u00a0factor in health and longevity, a 2016 study clearly shows it is the impact of nutrition on the way genes are expressed<\/u> that is the real key to health (ref.7)<\/em>.<\/p>\n

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So, although you cannot alter your genetic make-up, there is a lot<\/u> you can do to influence the way those genes are expressed. When a gene is expressed, it is either activated or deactivated, switched on or off.<\/p>\n

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The food and lifestyle choices you make can turn genes on or off \u2013 and those switches either favour health or lead to disease. It\u2019s all part of two exciting new sciences called epigenetics<\/strong> and nutrigenomics<\/strong>.<\/p>\n

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The National Institutes for Health published a landmark research paper in 2018 called Effects of Dietary Nutrients on Epigenetic Changes in Cancer (ref.10)<\/em>. It confirms that:<\/p>\n

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\u201cNutrition can alter gene expression, as well as the susceptibility to disease, including cancer, through epigenetic changes.\u201d<\/p><\/blockquote>\n

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How nutrition can impact gene expression to improve health<\/strong>-<\/strong>----<\/span><\/h4>\n

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\u2022 The\u00a0Leibniz Institute on Aging <\/em>in 2017 showed that optimum<\/u> levels of B complex<\/strong> vitamins are vital to prevent incorrect activation of genes. In this case optimum means a higher level than the RDA (recommended daily amount).<\/p>\n

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\u2022 Supplementing with B complex<\/strong> vitamins can activate genes that help protect against air pollution \u2013 a fact that should interest people working and living in cities.<\/p>\n

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\u2022 Grapeseed<\/strong> flavonoids have been shown to activate genes that reduce stress and depression.<\/p>\n

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\u2022 The antioxidant flavonoids in berries, including blueberries<\/strong> and bilberries<\/strong>, activate genes that reduce DNA damage, which in turn reduces the risk of cancer.<\/p>\n

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\u2022 Carotenoids<\/strong> like lutein and lycopene activate genes that repair DNA damage.<\/p>\n

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\u2022 Ginger<\/strong> and its cousin turmeric<\/b> (which in extract or supplement form is curcumin<\/strong>) activate hundreds of genes that are anti-inflammatory and neuro (brain) protective.<\/p>\n

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\u2022<\/span> Zinc<\/strong> activates genes that improve immune defence.<\/p>\n

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\u2022<\/span> Vitamin B12<\/strong> and folic acid<\/strong> help to express genes that protect against colon cancer and neural damage.<\/p>\n

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\u2022<\/span> Vitamin D3<\/strong> activates numerous genes that inhibit tumours, improve immune response and prevent bone density and cartilage loss (ref.8)<\/em>.<\/p>\n

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\u2022<\/span> A lesser known nutrient called betaine<\/strong> (a quasi B vitamin) activates a gene that reduces the level of a compound in the blood called homocysteine. That\u2019s important for heart health, because high homocysteine is a risk factor for heart disease.<\/p>\n

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An ideal eating plan for women over 50<\/strong><\/h3>\n

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All this research strongly points to the ideal diet for a woman over 50 as a modification of the MIND diet \u2013 ie. by adding some soy products and flax seeds and increasing your intake of nutrients that promote positive gene expression.<\/p>\n

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But there is a catch ...<\/strong><\/h5>\n

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The number of daily portions of fruits and vegetables in the MIND, DASH and MEDITERRANEAN studies is considerably higher than a simple 5-a-day recommendation.<\/p>\n

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Indeed, both the American Cancer Society<\/i> and Imperial College London<\/em> concluded that you need 9-10 portions of fruits and vegetables<\/strong> a day \u2013 plus 2-3 portions of oily fish a week. This was confirmed in 2017 by the NHS (ref.12)<\/em>. At these levels, your blood chemistry becomes seriously protective against age-related illness.<\/p>\n

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But for many people 70 portions of fruit and veg a week is not realistic. [When the UK Government was setting a recommendation for fruit and vegetables, their advisors arbitrarily cut the figure to 5 a day \u2013 even though the scientific evidence was 9-10 a day, believing that people would simply not even try to reach that level.]<\/p>\n

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\u2026 which is why\u00a0a woman over 50 should consider a supplement<\/strong><\/h5>\n

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Many women do take a one-a day multivitamin. Vitamins and minerals are certainly important, but they are only part of what you need. What\u2019s missing, in an effective supplement, are the nutrients we have discussed \u2013 flavonoids, carotenoids and Omega 3.<\/p>\n

But before we continue, a full disclosure. Uni-Vite Healthcare, the company I founded, developed a supplement called NutriShield following the recommendations of Dr Paul Clayton, former Chair of the Forum of Food and Health at the Royal Society of Medicine, and author of the best-selling book Health Defence<\/em>.<\/p>\n

NutriShield boosts the level of the nutrients with the biggest impact on health and healthy ageing. So it include flavonoids, Omega 3, soy isoflavones, and the nutrients that promote positive gene expression \u2013 like lutein, lycopene, beta carotene, betaine, extra B vitamins and vitamin D.<\/p>\n

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The enhanced MIND Diet plus NutriShield health supplement<\/strong><\/h4>\n

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Consequently, my one-page summary of the ideal, enhanced MIND diet does include NutriShield Premium<\/strong>, which supplies all these extra nutrients. Independent laboratory tests show it has a very powerful ant-inflammatory and antioxidant effect (see results here)<\/a>.<\/p>\n

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It doesn\u2019t include iron because iron supplements are NOT recommended for women past the menopause, as too much iron can cause liver and heart damage. [Iron supplementation is generally not recommended for men of any age, because too much iron is pro-inflammatory for them.]<\/p>\n

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NutriShield also includes optimum levels of B vitamins and vitamins D3 and K2 and helps you reach the sort of levels of nutrients in the research.<\/p>\n

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Unlike most supplements, NutriShield doesn't just contain the basic RDA (Recommended Daily Allowance) amounts of vitamins and minerals, which only prevent outright deficiencies.<\/p>\n

Instead, it's designed to provide you daily with the wide range and high level of nutrients found in the very healthiest diets. Instead, it\u2019s designed to provide you daily with the wide range and high level of nutrients found in the very healthiest diets. So, it includes optimum levels of B vitamins for energy and also vitamins D3 and K2 and helps you reach the sort of levels in the MIND diet research<\/p>\n

You can see just some of the hundreds of reviews from women (and men) who are taking Nutrishield here.<\/a><\/p>\n

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You can go to a page to see the full Healthy Eating and Lifestyle plan, and download a pdf, too.<\/a><\/p>\n

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NutriShield Healthy Eating and Lifestyle Plan<\/figcaption><\/figure>\n<\/div>\n

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Recommended Health Check-Up List for women over 50<\/strong><\/h4>\n

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You can see our list of recommended regular health check-ups for women over 50 here<\/u><\/strong>.<\/a><\/p>\n

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And you can see how NutriShield Premium <\/strong>can help women over 50 stay fit and healthy here<\/u>.<\/strong><\/a><\/p>\n

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If you enjoyed this article, please share it with family and friends.<\/p>\n

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[DISPLAY_ACURAX_ICONS]<\/p>\n

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You can follow us on Facebook or Twitter for daily headline health tweets.<\/p>\n

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And register now for a free regular e-newsletter on the latest in nutrition and health research.<\/h4>\n

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Dr Paul Clayton designed NutriShield<\/strong> as a comprehensive health supplement with OPTIMUM levels of 43 essential nutrients including soy isoflavones, polyphenols and flavonoids from fruits, vegetables and other plants, Omega 3, betaine and green tea. See more detail elsewhere on this site or click on the picture.<\/p>\n

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\"HealthDr Paul Clayton's best-selling book Health Defence<\/em><\/strong> is available from bookstores or from Uni-Vite Healthcare here<\/a>.<\/p>\n

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A free summary report and the opportunity to read the book online is available here<\/a>.<\/p>\n

Colin Rose's new book (2020) Delay Ageing\u00a0<\/strong><\/em>is also available from bookstores or from Uni-Vite Healthcare here.<\/a><\/p>\n

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See online here<\/a> for delicious recipes from the Health Defence Cookbook<\/strong><\/em>\u00a0 incorporating healthy foods featuring in a Mediterranean Diet.<\/p>\n

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REFERENCES<\/h4>\n

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1. Estrogen production and action. Linda R. Nelson, MD, PhD, Departments of Obstetrics and Gynecology and Molecular Genetics, University of Illinois at Chicago<\/em><\/p>\n

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2. Estrogen's Dual Nature; Studies Highlight Effects on Breast Cancer. Renee Twombly; Journal of the National Cancer Institute<\/em>, Volume 103, Issue 12, 22 June 2011<\/p>\n

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3. URL: hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/dash-diet<\/p>\n

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4. Dietary Patterns and Fractures in Postmenopausal Women. Haring B, Crandall CJ, Wu C, Leblanc ES, Shikany JM, Carbone L, Wassertheil-Smoller S. (2016).\u00a0 JAMA Internal Medicine, <\/em>176(5), 645.<\/p>\n

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5. Mediterranean diet and brain structure in a multi-ethnic elderly cohort. Gu Y, Brickman A et al (2015). Neurology, <\/em>85 (20), 1744-1751.<\/p>\n

6. URL: rush.edu\/news\/press-releases\/mind-diet-may-slow-cognitive-decline-stroke-survivors<\/p>\n

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7. Vitamins regulate gene expression and induce differentiation and growth inhibition in cancer cells. Their relevance in cancer prevention. Prasad KN, Edwards-Prasad J, Kumar S, Meyers A. 1993 Oct;119(10):1133-40.<\/p>\n

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8. Influence of Vitamin D on Gene Expression in Bone-building Cells; Genomic Determinants of Gene Regulation by 1,25-Dihydroxyvitamin D3<\/sub>\u00a0during Osteoblast-lineage Cell Differentiation J. Biol. Chem.<\/em>\u00a02014,\u00a0289.<\/p>\n

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9. URL: alzheimersresearchuk.org\/dementia-is-leading-cause-of-death-for-women-in-england-and-wales<\/p>\n

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10. Feed your genes: How our genes respond to the foods we eat. <\/em>The Norwegian University of Science & Technology. ScienceDaily<\/em> 20 September 2011. URL: sciencedaily.com\/releases\/2011\/09\/110919073845.htm.<\/p>\n

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11. Menopause, obesity and inflammation: interactive risk factors for Alzheimer\u2019s disease. Amy Christensen and Christian J. Pike; Front Aging Neurosci.<\/em> 2015<\/p>\n

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12. URL: nhs.uk\/news\/food-and-diet\/five-a-day-of-fruit-and-veg-is-good-but-10-is-better\/<\/p>\n

<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

As you get older, changes to a woman\u2019s body bring health challenges Here’s how you can deal with them From about age 50 onwards, changes in a woman\u2019s body bring health challenges you do need to address. The good news is that \u2013 if you do \u2013 your health can be better than ever, and … Read more<\/a><\/p>\n","protected":false},"author":5,"featured_media":8961,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_wp_rev_ctl_limit":""},"categories":[65,34,75,44],"tags":[205,95],"yoast_head":"\r\nHealth facts every woman should know - NutriShield<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/staging.nutrishield.com\/?p=10805\" \/>\r\n<meta property=\"og:locale\" content=\"en_GB\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Health facts every woman should know - NutriShield\" \/>\r\n<meta property=\"og:description\" content=\"As you get older, changes to a woman\u2019s body bring health challenges Here's how you can deal with them From about age 50 onwards, changes in a woman\u2019s body bring health challenges you do need to address. 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