Women’s Supplements After the Change
If you are a regular reader you know I went in for a echocardiogram to establish a baseline in my middle-age. My bloodwork was good overall. HDL and Tri’s were good — LDL needs to be lowered. LDL is the bad cholesterol. My doctor last week said my heart is in great shape (all those years of riding my bike as a kid, and tennis and volley ball later). He recommended chocolate – dark – to help lower my LDL, plus Omega-3 (I take Triple Omega available from Costco).
Here are three articles to provide a guide for women in our age range:
March 23, 2011 — Cocoa, used throughout history as a folk medicine, may actually have significant health benefits, according to a new study by Harvard researchers.
Their analysis of 21 studies with 2,575 participants shows that cocoa consumption is associated with decreased blood pressure, improved blood vessel health, and improvement in cholesterol levels, among other benefits.
Eric L. Ding, PhD, of Harvard Medical School says the apparent health benefits come from polyphenolic flavonoids in cocoa that have the potential to prevent heart disease. Flavonoids are antioxidants that are commonly found in fruits, vegetables, tea, wine, and coffee.
In addition to decreasing blood pressure and improving blood vessel health, consumption of flavonoid-rich cocoa decreased “bad” LDL cholesterol among people under age 50, and increased good HDL cholesterol, the analysis showed. Flavonoid-rich cocoa consumption also was linked to reductions in risk factors for diabetes — a major risk factor itself for cardiovascular disease.
Also, resistance to the hormone insulin, which helps regulate blood sugar, favorably dropped among people who consumed flavonoid-rich cocoa, compared to people in comparison groups. Further, consumption of flavonoid-rich cocoa did not change triglyceride levels of study participants or make them obese. Triglycerides are a type of blood fat that have been linked to coronary artery disease when levels are elevated above normal.
Supplements for Women
Post-menopausal Women: Your most important health challenges will be to protect your heart, bones, skin, and circulation. Some of my favorites for achieving these goals are:
1. A well-balanced natural multi-vitamin.
2. A well-balanced natural multi-mineral. Your bones need much more than calcium, so does your heart.
3. Vitamin C with extra bioflavonoids, promotes elasticity in veins, arteries, and capillaries.
4. Vitamin E for circulation, dry skin, and healthy platelets.
5. Co-enzyme Q 10, supports the heart, the gums, and the circulation… and liver
6. Digestive enzymes to help digest and assimilate the nutrients you’re eating and supplementing.
7. Anti-oxidant formula with grape seed and alpha lipoic acid. I use “Skin Eternal” by Source Naturals. It has other nutrients to assist aging skin.
8. An acidophilus supplement to support healthy digestion and support for the colon.(Yogurt)
9. Soy foods help our hearts and our bones. Try soy milk in the evening.
10. Natural creams from yams help keep us comfortable and supports bones.
Source: Susan’s Natural World
My Note on #3: Arteries are the blood vessels that pump blood away from your heart. If your arteries are blocked, blood can’t circulate through your body the way it should, and you can end up deficient in essential nutrients, such as oxygen. A blockage in your artery can be thought of as a state of lowered elasticity, and can heighten your risk of heart attack and stroke. Taking vitamin supplements can improve your blood vessel health.
Vitamin C Benefits
Vitamin C is an antioxidant that carries many health benefits, among them blood vessel health. According to the Linus Pauling Institute, vitamin C is essential to the production of collagen, a protein that support your skin, but also is a part of the structure of blood vessels. Vitamin C can prevent the buildup of plaque in your arteries, according to Mayo Clinic physician Dr. Martha Grogan. Plaque makes these throughways for your blood narrow and less elastic. A long list of fresh fruits and vegetables contain high concentrations of vitamin C, including citrus fruits, berries, bell peppers, carrots, baked potato, mushrooms and avocado. According to the Linus Pauling Institute, adults should consume between 75 and 120 mg of vitamin C per day.