Ua summer in shape and full of energy even after 50. This is what everyone hopes for, especially menopausal women who often find themselves “suffering” the summer rather than enjoying it. It’s all the fault of the hormonal imbalance that begins in premenopause, generally around the age of 40, culminating in hot flashes, joint pain, insomnia and other symptoms typical of those over 50. We talked about it with the Doctor Filippo OngaroLongevity Coach and former astronaut physician atESA Space Agency, who has specifically formulated some valuable advice in this regard.

Vitamin D, updated recommendations on how and when to integrate it
Vitamin D, updated recommendations on how and when to integrate it

Summer and longevity after 50

«Summer is the perfect season to take care of our well-being and prepare a personalized pro-longevity pathbased on the combination of balanced diet, nutraceuticals, physical activity and sleep quality. Considering that genetics only affects cellular aging by 30%, a personalized scientific approach becomes crucial for the holistic care of women over 50, especially on vacation”, recommends the Longevity Coach.

Here is the decalogue developed by the expert.

1. Supplements at 50 years old yes, but personalized

«The watchword for food supplements for over 50s is customization, because only thanks to the evaluation of a doctor or a specialized pharmacist – who becomes a true expert in proximity – is it possible to identify the best nutraceutical products in response to the disorders and hormonal imbalances of menopause.

No to DIY Nutraceutical Cocktailstherefore, and the invitation to undergo individual tests to obtain a detailed picture of your genetic identikit. A simple buccal swab at the pharmacy before leaving for vacation is enough,” recommends Doctor Ongaro to have a complete picture of genetic predispositions.

In this scenario, the Scientific Community of Pharmacists plays a leading role in promoting a lifestyle and pro-longevity culture. Pharmacists are, in fact, true experts who, through personalized advice, can guide informed choices to combat cellular senescence.

An example of a “new generation” pharmacy is the Scientific Community of Pharmacists Compounders linked to the Unifarco laboratories, which has always promoted the spread of the culture of well-being through the innovative formulation of nutraceutical products distributed in over 6,300 pharmacies in six European countries. For more information on the pharmacies where you can take the test: www.genage.it/le-farmacie.

2. The Harvard Plate also for breakfast

In summer the risk of losing mineral salts and energy increases and for this reason the first meal of the day becomes essential to stock up on energy after the long night fast. For this reason it is advisable to set the breakfast menu according to the composition of the Harvard platewhich combines fruit and vegetables with fats (50% of nutritional intake) to provide both mineral salts and slow-release energy; proteins (25%)to activate the metabolism and preserve muscle mass – so go ahead with eggs, smoked salmon, ricotta and Greek yogurt, just to give a few examples – and the right amount of carbohydrates (25%)from whole grains and flours, as ready-to-use fuel for the day.

Source: https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/translations/italian/

3. The right calcium intake even at 50 years old

To help maintain bone strength and density and prevent osteoporosis, even under the umbrella you should never miss the right amount of calcium intake, which should be 1,200 mg per day to be taken through dairy products (such as milk, cheese, yogurt, preferring low-fat versions such as cottage cheese or ricotta to avoid an excessive intake of saturated fats), mineral water, green leafy vegetables such as watercress and cabbage, legumes and nuts, sesame seeds.

4. Vitamin D directs your summer tan and more

Vitamin D, or the “sunshine vitamin,” is produced by skin exposed to sunlight and is important for strengthening bones and teeth, but not only that: it promotes cardiovascular health, lowers blood pressure and reduces the risk of various types of cancer. Naturally present in fish, eggs, red meat, fortified foods such as breakfast cereals and dairy products, it is however available in quantities insufficient for our needs and for this reason its integration is recommended.

5. Goodbye headache with phytoestrogens

The imbalance in estrogen levels is among those responsible, in menopause, for water retention and weight gain, but also for headaches and muscle cramps. And it is always estrogen that stimulates the production of neurotransmitters, preventing depression, anxiety and crying fits. This is why to always keep your mood high, especially on vacation, it can be useful to resort to phytoestrogens such as soy isoflavones or hop extracts. But be careful, too, Vitamin B6 deficiencywhich can cause sudden mood swings, irritability and insomnia, as well as hunger pangs.

6. Magnesium, an ally of good mood

“Magnesium influences all the markers of aging, both at the tissue and cellular level, intervening both on the primary causes of cellular damage and on the mechanisms that activate its repair,” explains Dr. Ongaro. “But not only that. Magnesium is involved in maintenance of bone metabolismin the Vitamin D synthesis and in theCalcium absorption at intestinal level. It also promotes the protein synthesisincreased bone density and muscle function”.

Magnesium helps the maintaining mood tone counteracting the effects of hormonal changes that manifest themselves in the form of hot flashes, anxiety, mood disorders, fatigue, irritability, insomnia. Where to find it? In green leafy vegetables, dried fruit, legumes and dark chocolate. Even in this case, however, a good daily integration is recommended.

7. Collagen, an elixir of well-being. But watch out for UV rays

UV rays stimulate the fragmentation of elastin and collagen, while slowing down the activity of fibroblasts. Even the repair processes become less effective. Thus, existing expression lines and wrinkles risk becoming more pronounced. For this reason, a healthy exposure to the sun cannot be achieved without adequate protection to the phototype – not less than 50 at least for the first few times.

To improve the skin’s “response” to the sun, it may therefore be advisable, especially during menopause, to take a daily supplement of UC-II collagen, chicken collagen obtained through a low-temperature extraction process that reaches the GALT (Intestinal Immune System) intact and is more easily absorbed. Collagen, in fact, is a structural protein that forms a real support scaffold for the epidermis and plays an important role in supporting cartilage regeneration. An alteration of the collagen fibers makes the tissue less functional, with a decrease in fibroblasts and tissue organization and leads to reduced trophism and an aged appearance.

8. Hot Flashes Under Control With Soy and Legume Phytoestrogens

To combat hot flashes, valuable help can once again come from the intake of phytoestrogens, plant components with an action similar to that of estrogen. They are contained above all in soy and legumes in general, nuts, sunflower seeds, cruciferous vegetables, vegetables and fruit, although it is important to specify that, to effectively support hormonal variation, they should also be taken before entering menopause.

9. Always active metabolism with Paddle Walking

Balanced diet and regular exercise can counteract the slowing down of metabolism and the consequent weight gain that often occurs in menopause. What better occasion than a walk by the sea, with the legs only partially immersed in the water (paddle walking) or a walk in the city or in the mountains? It is important to do it every day and for at least half an hour.

10. A smart anti-water retention cocktail

«With the arrival of the “40s” it is easier, especially in summer, to suffer from the effects of water retention and Often, eliminating sodium from the menu is not enough. But to reduce its effects, you just need to play smart with a intelligent mix of active ingredients»explains Doctor Ongaro.

Among the most effective: Birch and Hawkweedplants with diuretic action that promote the elimination of chlorides and nitrogenous compounds. Orthosiphonwhich facilitates the elimination of chlorides and urea. melilot glycosideswith anti-edema and lymphatic drainage action. Finally, centella asiatica, which together with red vine and horse chestnut supports the action of the endothelium by decreasing capillary permeability. Remember that it is always a good idea to ask your doctor if the supplements or phytopharmaceuticals chosen are indicated on a case-by-case basis.

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