The fourth episode of the Habits Series looks at how important it is to be able to recognise when you need to make a change. As we know, things rarely stay the same forever and the same applies to our bodies and our health. So, as much as we like to think we still live in the same body as we did 20 years ago, the chances are that it has lived and experienced a lot since then! Your body might start giving hints that it needs something different from you, and it is up to you to be able to recognise these signs. In this article we are going to show you some ways to recognise and accept that you might need to make some changes.
Have you noticed changes in your mood or ability to concentrate? Do you find yourself struggling to get a good nights sleep? Have you noticed that the frequency of your visits to the doctor has increased over the past few years? Do you find yourself feeling differently towards the foods you used to enjoy?
Read on to find out what might be happening and how to take back control of your health.
If you have read the first 3 articles in the Habits Series, you will know that our goal is to provide practical tools and useful pieces of advice to support people to find new ways to prioritise and address their health. It is very easy to get distracted with daily life, and not even notice what is happening to your own body.
Read the descriptions below and see whether anything resonates with you:
#1 - Physical Changes
The term physical doesn't just relate to changes in body shape, it also includes internal changes in the way our body functions. Researchers have been looking at the differing ways that we age physically, and the new term "ageotype" has been coined. This relatively new term considers the way people age differently, depending on genetic and lifestyle factors. The reasoning for this research is that if people can be assigned a specific ageotype, it could lead to more personalised health care in the future. So far scientists have noted that people generally fit into 1 of the following main ageotypes:
Metabolic (resulting in an increased risk of type 2 diabetes)
Immune (linking to increased change of inflammatory diseases)
Liver (with possible liver function disturbances)
Kidney (with possible kidney function disturbances)
Cardiovascular (resulting in an increased risk of cardiovascular disease)
Brain and central nervous system (with possible cognitive decline)
Being able to identify early changes that link to physical aging can be significant in reducing your risk of developing more symptoms.
Recognise (symptoms) - Accept (changes) - Prioritise (action)
Things to pay attention to:
Elevated blood cholesterol levels
Elevated blood pressure
Gradual weight gain
Loss of muscle mass
Reduced mobility and/or flexibility
A change in fat distribution (i.e. gaining weight in places you haven't previously)
Joint pains / inflammation
Possible beneficial changes:
Incorporate muscle-building activity into your daily routine: this might not appeal to you, but the maintenance / increase of lean mass would help with many of the issues listed above (weight gain, loss of flexibility, mobility, joint pain). As we get older we lose muscle mass which reduces the total amount of energy we burn for daily activities. This reduction in energy requirements can lead to weight gain, if you don't amend your dietary intake accordingly. Simple weight bearing activities for 15 minutes/day can be enough to manage some of these changes.
Reduce animal proteins: this doesn't mean that you need to become vegan or vegetarian, however exchanging some meat and dairy products for plant-based alternatives can support significant reductions in total cholesterol levels (due to the reduction in saturated fat intake). The benefit of plant-based protein is the increase in fibre which reduces cholesterol (bile acids released during digestion are created from cholesterol, fibre binds to the bile acids which results in it being removed from the body with the other indigestible food waste, resulting in the body needing to use more cholesterol to create more bile acid). A higher fibre intake also supports digestive health and feeds your good gut bacteria.
Avoid / reduce processed foods: this will help you to make a big reduction in your sodium intake. The link between high intake of dietary sodium and blood pressure are well documented. Processed foods contain a significant amount of added salt, so by eating more fresh produce you instantly reduce your intake. This change can be gradual - you don't have to overwhelm yourself. Start small by making sauces yourself instead of buying jars/packets - enjoy taking back control of what you are eating.
Mediterranean diet food choices: higher intakes of whole grains, (oily) fish, nuts, seeds and vegetables/fruits are known to contribute to a reduction in inflammation in the body. The cause of many age-related diseases are linked to an increase in inflammation, and dietary changes (that include the foods mentioned) can decrease inflammation. We have included a free download with ideas for how to implement an anti-inflammatory eating style:
Calcium and vitamin D: As we age, there are links to a disturbed calcium balance due to a poor intake of vitamin D. Both calcium and vitamin D are essential in bone health, so ensuring calcium rich foods and good exposure to sunlight are vital. See the following table for sources of both:
Calcium sources | Vitamin D sources |
Calcium fortified plant-based dairy alternatives | Sunlight exposure (20 minutes/day) |
Dairy products (milk, cheese, yogurt, skyr, quark) | Fortified egg yolks |
Nuts / Seeds (almonds, flaxseeds, hazelnuts) | Cod liver oil |
Edamame | Fortified dairy / plant-milk alternitives |
Calcium-set tofu | Fortified orange juice |
Canned sardines / salmon (with bones) | Salmon / Tuna |
Calcium fortified orange juice | Vitamin D3 supplements |
#2 - Hormonal Changes
Gradual changes are the hardest to notice. Hormonal changes leading to peri-menopause / menopause can take years to be recognised, then suddenly all of the symptoms hit you at once before you have a change to notice what has been going on. Many women, however don't have this moment of realising what is happening and will continue to struggle on because they have forgotten what "normal" felt like. Even if you feel fine, it is worth doing regular check-ins with yourself, especially after the age of 35. When you do, consider the following:
Things to pay attention to:
Mood changes
Sleep disturbances
Brain fog
Weight gain
Hot flashes
Joint pains
Dry, itchy skin
Blood sugar and cholesterol levels
Use the template below to monitor and track any changes:
Possible beneficial changes:
Increase intake of phytoestrogens: the natural decline in oestrogen levels during the years leading up to the menopause contributes to all of the symptoms listed above. This is because there are oestrogen receptors all around our body, and so the lower levels of circulating oestrogen affects the metabolic system, musculoskeletal system, hair, skin, central nervous system as well as our hunger/fullness receptors. Phytoestrogens (found in soy food products) mimic the effects of oestrogen and can reduce symptoms for some women. It is important to note that there is huge variability in how phytoestrogens are metabolised, depending on the gut microbiome and its ability to produce equol (a phytoestrogen). See our services if you are interested in checking your gut health.
Reduce alcohol and caffeine: if you feel that you are suffering with hot flushes or night sweats (known as vasomotor symptoms), you can try reducing caffeinated and alcoholic drinks as both are known to exacerbate these symptoms.
Review carbohydrate intake: a large study conducted during the covid lockdown in the UK was able to identify that women with a reduced oestrogen level (during menopause) have significantly higher fasting glucose levels than pre-menopausal controls (matched for smoking and BMI status). This puts these women at a higher risk of cardiovascular disease and Type 2 diabetes. The ZOE study also noted that symptoms were exacerbated for women classed as overweight or obese. When you have an unstable blood glucose level it can cause disruption within your endocrine system, which is where hormones are produced. Your hormones send messages to systems all round the body, telling them what to do. When this communication network is disordered, systems start to function incorrectly/less efficiently (for example: appetite regulation, stress hormone control, sex hormones and insulin resistance). The quantity, types and timings of carbohydrates you consume directly affects your blood glucose levels (as does sleep, stress and exercise). Learning how to choose the right types of foods for you can have a positive effect on how you feel, as well as reducing your risk of developing heart disease/type 2 diabetes.
Strength training: as mentioned earlier, doing short, regular resistance training supports metabolism and bone density. If your current resistance training is either non-existent or very infrequent, then there is a great advantage of setting aside 10-15 minutes 3-4 times a week to build up lean mass. Short training sessions are easier to fit into a schedule and over a period of 3+ months can lead to changes in body composition which support metabolism.
If hormonal changes are of interest, you will enjoy the topics discussed (for both men and women) in this podcast with renowned menopause specialist Dr Louise Newson and fitness expert James Smith.
A note about the hormone changes in men:
Although there is a slow decrease in testosterone levels in men from the ages of 30-40, there is no medically recognised "male menopause". Men can experience changes as they reach 40-50 years old, such as: mood swings, muscle loss, sleep disturbances, fat redistribution and poor concentration. If you are experiencing any of these symptoms, please discuss them with your medical doctor.
You should also pay attention to the following lifestyle factors, which might be adding to these symptoms:
lack of sleep
poor diet
lack of exercise
too much alcohol
smoking
stress management.
#3 - Food Choice Changes
During different phases of life, people can experience urges to eat different foods. This might be a conscious change, driven by a change in health situation, or it might be your body's way of naturally adapting. Clients regularly mention that they "go off" certain foods, this usually involves carbohydrates, dairy and meat products. We can link this occasionally to increasing interest in veganism/reducing animal produce, or it is because they realise that their body needs something different.
Things to pay attention to:
A change in digestion (bloating, constipation, diarrhoea)
Health check results e.g. blood values
Take note of your family medical history
Possible beneficial changes:
Changes in the way our body functions (as we age) can result in a slower digestive process. This means that you can experience more frequent constipation as well as bloating, because waste food is spending more time in the digestive tract, and the process of fermentation is creating more gas as a by-product. There are a few things which can help reduce these symptoms:
Increasing exercise and movement stimulates the digestive process to work a bit faster.
Take psyllium husk daily, which acts as a bulk forming laxative. It absorbs fluid, swells and reduces constipation.
Drink enough water. This is of particular importance if you start eating more fibre/taking a fibre supplement such as psyllium husk.
Observe any food-related symptoms: It isn't unusual for people to develop a food intolerance with age. If you notice digestive changes it is best to make a symptoms diary and note what you eat/drink. If you notice any patterns, you can try eliminating one food at a time to see if the symptoms resolve. We don't advise removing whole food groups as this can lead to deficiencies and might result in avoiding foods which could actually be tolerated. If you want support with this please contact us for advice.
If you have a strong family history of heart disease, for example, then you would be correct to assess the amount of animal products you are consuming. Switching to a more plant-based diet is proven to see reductions in total cholesterol and reduced inflammation.
As we get older, our metabolism slows down, which means we don't need as much energy as we did previously. If you start to recognise that you might not need to eat like you used to, start experimenting with different portions sizes or by having smaller, but more frequent meals. Everyone is different and this process of change needs to suit your individual situation.
#4 - Sleep Changes
There are several reasons why we might start to notice changes in our sleep patterns. This can be due to the environment, i.e. if your room is too hot, or isn't dark enough. Or it can be related to the timing / size / contents of a meal. There is a lot of information out there about sleep hygiene, so we are just going to focus on the diet-related aspects.
Things to pay attention to:
Meal timing
Food group ratios of carbohydrate:protein:fat
Blood sugar
Exercise
Possible beneficial changes:
Avoid caffeinated drinks after 4pm: Even if you were previously never affected by caffeine, this can change. So if you have seen changes in your sleep patterns, this would be a good place to start.
Don't eat too late in the evening: Eating too late at night can cause a disrupted nights sleep, especially if it is a larger portion, or heavy on fat / carbohydrate content.
Eat an adequate evening meal: Not eating enough in the evening also affects your ability to sleep well. If you go to bed hungry, you are likely to either be woken in the middle of the night by a rumbling stomach, or very early in the morning. This can either result in a very poor quality nights sleep, or will result in you getting up to eat something in the middle of the night. Neither situation is ideal, so aim to have something protein-based in the evening with a small amount of healthy fats and fibre to see you through to the morning.
Avoid simple sugars, large amounts of carbohydrate and alcohol: Erratic eating patterns, or poor evening meal choices lead to unstable blood sugar readings. If you go to bed with a high blood sugar it can trigger your nervous system, resulting in elevated cortisol and adrenaline levels which prevent you from being able to relax fully. A high blood sugar can also cause you to need to go to the toilet in the night, again disturbing your sleep.
Increase your physical activity level: It is scientifically proven that a higher activity level results in a better quality nights sleep. The suggested amount of exercise is at least 30 minutes / day (at least 5 days / week). Heart-raising activity has been show to have significant effects on those suffering with insomnia, although it depends on the type and timing of the exercise. Read more here.
#5 - Energy Changes
This can happen at any age, and can result in significant changes in mood, motivation, concentration, food choices and activity level. As we know from all of the points discussed above, if any one of these factors is disrupted it can have significant implications on health status. If you find yourself experiencing energy dips during the day it is worth addressing diet and lifestyle factors first, if this doesn't help, then you should check in with your doctor in case there is a different issue e.g. low iron levels.
Things to pay attention to:
Nutritional quality of meals / snacks
Intake of fluids
Stimulants such as sugar and caffeine
Iron, Co-enzyme Q10 and B-Vitamins
Possible beneficial changes:
Aim to reduce processed foods: these foods usually provide a lot energy, but contain very little nutritional value (in relation to vitamin and mineral content). Although they are contributing to your calorie (energy) intake, the energy they provide is usually short lived due to the way they are produced. People that rely on processed meals/snacks and consume very little fresh foods are at risk of nutrient deficiencies. By enjoying more fresh vegetables and fruit, less "white/processed" carbohydrates and more whole grains you will nourish your body with foods that will provide a steady energy supply throughout the day (stabilising blood sugar), as well as support a reduction of inflammation due to the increased intake of vitamins, minerals and fibre.
Stay hydrated: Not drinking enough fluid can have an affect on our energy levels and result in fatigue. When we don't drink enough fluid, if can lead to issues with concentration, digestion, dry skin and increase blood pressure. Keep a water bottle with you at all times and aim to drink enough to keep your urine a pale yellow colour (the WHO recommends 13 cups of water a day for men and 9 cups for women - 1 cup = 230 ml / 8 fl oz).
Limit your intake of stimulants: Drinking caffeinated drinks can be beneficial, when consumed in controlled amounts. For example 2-3 cups of coffee per day can actually be beneficial for energy levels due to their fast action in the brain. Drinking too much caffeine can however have the opposite effect and cause longer-term issues. As we are discussing noticing changes, if you experience any of the following symptoms, it might be worth reducing your caffeine intake:
Headaches
Sleep disturbances
Irritability
Faster heartbeat
The second most common dietary stimulant is sugar. When you feel the need for something sweet as a pick-me-up, it is usually because you either have had too long between your meals, or the last meal you had didn't provide enough of the right energy to match your activity. Our brains use glucose to function and the most simple form of energy for our system to absorb comes from simple carbohydrates i.e. sugar. Taking a sugary snack is beneficial if you are in an endurance sport event where your body will use the instant energy as fuel, however if you consume sweet snacks between meals you can fall into a trap of energy highs and crashes. This instability of blood sugar (and therefore energy) is strongly linked to the worsening of type 2 diabetes, obesity and heart disease, as well as increasing the risk of long-term problems with the kidneys, brain and eyes.
Enjoy iron-rich foods: One common cause for low energy is a depletion of iron stores, especially in premenopausal women. If you think you might have low iron levels please discuss this with your doctor. To ensure an adequate intake of dietary iron you should consume iron-rich foods together with a source of vitamin C, which increases its absorption (see image below for good sources of iron).
Eat foods rich in B vitamins: B-complex vitamins (B1, B2, B3, B5, B6, B12) all play an essential role in the release of energy from carbohydrates, proteins and fats. The vitamins don't directly provide a stable energy source, however foods rich in B-vitamins are crucial to ensure effective energy production and metabolism. These vitamins are found in abundance in animal products, so people following a vegan diet need to pay attention to their intake of good food sources. Vitamin B12 is typically supplemented in a vegan diet to prevent anaemia.
Eat foods that supply Co-enzyme Q10: This potent antioxidant occurs naturally in the body, however levels fall as we get older. Co-enzyme Q10 plays a key role in energy production at a cellular level (producing ATP), as well as acting as an antioxidant protecting cells from oxidative damage (it is seen to have protective effects in those recovering from heart failure). The antioxidant properties are also thought to support skin health (as we age) and could improve muscle function during exercise, due to its potential in reducing oxidative stress in the muscle and allowing improved / more efficient energy production.
”Not everything that is faced can be changed. But nothing can be changed until it is faced.” — James Baldwin
Don't accept change if it is preventing you from living the life you want to live. Keep tabs on yourself, how you feel and what seems different. Change doesn't have to mean settling for something that compromises your future.
Have you decided that you would like to address your eating habits? If you want guidance and support through adopting new habits, you can click this link to book a free call to see how we can help you.
If you have found any of these tips useful, please comment below, we love to hear from you! Sign up for our e-newsletter and be informed when there is a new post in the Habits Series - there will be a new topic every month in 2023.
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