By Alyssa Ingram
The Struggle is Real
The Older You Get, The Harder it Seems
Losing weight can be a struggle at any age, but it can be especially challenging as we get older.
There are a number of factors that can make it difficult to shed pounds and maintain a healthy weight as we get older.
One reason why it can be hard to lose weight as we age is that our metabolism naturally slows down. Metabolism is the process by which our body converts food into energy, and it tends to slow down as we age due to a decrease in muscle mass and hormone changes. This means that we may not be able to eat as much as we used to without gaining weight.
Another factor that can make it difficult to lose weight is a decrease in physical activity. As we get older, we may be less active due to work and family responsibilities, or we may have physical limitations that make it harder to exercise. Additionally, our bodies may not be as efficient at burning calories as they were when we were younger, so we may need to exercise more to see the same results.
Hormonal changes can also play a role in weight gain. As women enter menopause, they may experience an increase in belly fat due to changes in estrogen levels. In men, testosterone levels tend to decline with age, which can lead to a decrease in muscle mass and an increase in body fat.
Stress can also contribute to weight gain as we age. Chronic stress can lead to an increase in the hormone cortisol, which can cause weight gain, particularly in the abdominal area. Managing
stress through techniques such as meditation, yoga or exercise can help to reduce cortisol levels and promote weight loss.
Diet can play a significant role in weight gain. As we get older, we may be more prone to making unhealthy food choices due to busy schedules or a lack of time to prepare healthy meals. Additionally, our bodies may not be able to process certain foods as efficiently as they did when we were younger, leading to weight gain.
Losing weight at any age can be a challenge, and it seems like the older we get, the more impossible it is, but it isn’t. By making healthy lifestyle choices, such as eating a balanced diet, getting regular exercise and managing stress, it is possible to maintain a healthy weight as we age. It is also important to consult with a healthcare provider for personalized guidance and support. With the right approach, it is possible to achieve and maintain a healthy weight at any age.
EAT A BALANCED DIET
Focus on consuming a variety of fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods, and try to limit your intake of alcohol.
GET REGULAR EXERCISE
Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorousintensity exercise. This can include activities such as walking, cycling, swimming, or strength training.
MANAGE STRESS
Chronic stress can lead to weight gain, so it is important to find ways to manage stress through techniques such as meditation, yoga or exercise.
GET ENOUGH SLEEP
Aim for 7-9 hours of sleep per night to help regulate appetite and metabolism.
CONSULT WITH A HEALTHCARE PROVIDER
Your healthcare provider can provide personalized guidance and support to help you achieve and maintain a healthy weight.
Heart Health For Women
By Grant Parker
Key differences and risks to be aware of
Heart disease is often thought of as a man’s condition, but the reality is that it’s the leading cause of death for women in the United States, accounting for approximately 1 in every 5 female deaths annually.
While heart disease affects both genders, women experience it differently, with unique symptoms, risk factors, and challenges in diagnosis and treatment. Understanding these key differences can empower women to take proactive steps to protect their heart health.
Unique Risk Factors for Women
Several factors contribute to heart disease risk in women that may not apply or be as prevalent in men:
• Hormonal Changes: Estrogen offers some protection against heart disease, which is why premenopausal women generally have a lower risk. However, after menopause, estrogen levels drop, increasing the risk of cardiovascular disease significantly.
• Pregnancy-Related Conditions: Complications such as gestational diabetes, preeclampsia, or high blood pressure during pregnancy can increase a woman’s risk of heart disease later in life.
• Autoimmune Diseases: Conditions such as lupus and rheumatoid arthritis, which are more common in women, are associated with increased cardiovascular risk.
• Depression and Stress: Women
are more likely than men to experience depression and chronic stress, which can negatively affect heart health by elevating blood pressure and heart rate and making it harder to adopt healthy lifestyle habits.
• Smoking: Women who smoke are at greater risk of heart disease than men who smoke, possibly due to differences in the way tobacco affects the cardiovascular system.
Key Differences in Symptoms
The symptoms of heart disease and heart attacks in women can differ from the classic symptoms seen in men. While men often experience the well-known “elephant on the chest” sensation, women’s symptoms are typically subtler, which can delay treatment.
• Chest pain or discomfort (though not as pronounced as in men)
• Pain or pressure in the neck, jaw, shoulders, or back
• Shortness of breath
• Nausea or vomiting
• Fatigue, which can sometimes be extreme
• Lightheadedness or dizziness
Because these symptoms can mimic other conditions like anxiety or acid reflux, women are more likely to dismiss them or have them misdiagnosed, leading to delays in receiving critical care.
Barriers to Diagnosis and Treatment
Research shows that women often receive less aggressive treatment for heart disease compared to men. They are also more likely to have their symptoms dismissed by healthcare providers. A lack of
awareness, both among women and the medical community, contributes to these disparities.
Additionally, women’s arteries tend to be smaller and more prone to damage than men’s, which can complicate both diagnosis and treatment. Conditions like coronary microvascular disease (MVD), which affects the small blood vessels rather than the large arteries, are more common in women and harder to detect with standard tests.
Steps to Protect Heart Health
• Regular Checkups: Monitor blood pressure, cholesterol levels,
and blood sugar regularly.
• Healthy Diet: Focus on heartfriendly foods like fruits, vegetables, whole grains, and lean proteins.
• Exercise: Aim for at least 150 minutes of moderate aerobic activity per week.
• Quit Smoking: Seek support to stop smoking and avoid secondhand smoke.
• Manage Stress: Practice mindfulness, yoga, or other stressreducing techniques.
• Know Your Numbers: Understand personal risk factors and discuss them with a healthcare provider.
Walnut Crusted
By Nellie Palmer
Chicken
INGREDIENTS
• 2 boneless, skinless chicken breasts
• ½ cup finely chopped walnuts
• 2 tablespoons olive oil
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper
DIRECTIONS
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it.
In a shallow bowl, combine the finely chopped walnuts, salt, and pepper. Mix well to evenly distribute the seasoning.
Brush each chicken breast with olive oil, ensuring an even layer. Press the chicken into the walnut mixture, coating both sides thoroughly. Gently press the walnuts onto the chicken to help them adhere.
Place the walnut-coated chicken breasts on the prepared baking sheet. Bake for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the walnut crust is golden brown.
Remove the chicken from the oven and let it rest for 5 minutes before serving. Pair with a side of roasted vegetables or a fresh salad for a complete meal.
The Villas at Shenandoah Valley Westminster-Canterbury is a new neighborhood - developed using environmentally sensitive principles - overlooking scenic ponds, woodlands, and meadows for picturesque living and entertaining. Select from an array of open floor plan designs that ensure the spaciousness and privacy that so many seek.
Make a deposit now and move into one of our Villa Apartments this summer. You’ll love the assurance of a fixed move-in date that gives you time to plan your future at Winchester’s finest Life Plan Community.
Join us at our Taste and Tour TUESDAY, JUNE 24, AT 10:30 A.M. CALL 540-665-5914 TO RSVP or to schedule an appointment. For more information, visit SVWC.ORG/VILLAS