But I Thought 40 Was The New 20

You hear it and repeat it: age is just a number.   It's true that age cannot dim vibrancy, playfulness, humor, and joy.  Getting older should not prevent the pursuit of new goals and dreams.  Maybe that is what the phrase is suggesting.  To me, "age is just a number" seems to minimize the significant gains and losses experienced through aging.  (I overthink...therefore, I am.)  Age is more than just a number and you must pay attention to it because several not-so-great changes occur, especially if you aren't proactive.    As I approach my fourth decade of life, I'm seeing and feeling those changes already.  I’ve been told by many lovely women, “Wait, it gets worse!” 
 
Battle of the Belly Fat!  Blame it on the Hormones (at least partially)
One of the most common body complaints I hear from women in their late 30s and onward is ever-increasing belly fat.  I have noticed in recent years if I have take a break from exercise or change my dietary habits, I gain fat in my stomach and torso regions first.  It used to go straight to my hips and butt.   The gain happens faster now, too.  
Why?   Probably my hormones.
Estrogen has been friend and foe since puberty.    And like many relationships, we don’t know what we got until it’s gone.   Estrogen levels often start to decline in the mid to late 30s and continue to do so through perimenopause and then menopause.   Studies have shown that the decline in estrogen results in changes in body composition and fat storage.  As in:  body fat increases (mostly in the midsection).    Not only that (!) but as estrogen drops, fat cells store more fat AND cellular changes cause slower fat burning.    The concern over this change isn’t purely aesthetic:   excessive abdominal fat is associated with numerous health concerns including diabetes. 
  
Fats not all…
Sarcopenia is age-related muscle loss.    Starting in early middle age,  0.5% to over 1% muscle mass is lost annually and the decline ramps up after around 60 years old.  This decline is much more pronounced in the sedentary and can have significant effects on strength and function. 

Osteopenia & Osteoporosis is bone density loss of varying degrees.  Women lose about 1% of bone density per year after age 35 and it accelerates after menopause.   This puts you at an increased risk for fractures. 

That's not all but that's enough! 
I appreciate growing older and recognize the privilege that it is.  I am happier and more confident now than I was a decade ago.  It is a common sentiment.  Many women feel better about themselves as they approach middle-age.   That doesn’t mean you should accept age-associated changes without push-back.   
 
The Push-Back Plan

MOVEMENT & EXERCISE

• Increase physical activity overall. It can be difficult if you have a desk job but non-exercise movement is a crucial component to body fat maintenance or reduction. 
  
• Cardiorespiratory fitness is associated with a longer, healthier life.  Participate in at least 30 minutes per day of moderate intensity exercise 5 days per week.    
  • Moderate intensity = reaching a 5 to 6 on a scale of 0 – 10 (0 is sitting and 10 is max effort)
  • If you work out at a more vigorous intensity, like a 7 to 9, you can decrease your sessions to 20 minutes at least 3 days per week.   High intensity intervals is another way to cut down on the time spent doing cardio. 
• Strive to maintain bone density and muscle!   Include resistance training activities at least 2-3 times per week.  This could mean body weight exercises or using dumbbells or other equipment.   A group class or personal trainer is a great way to ensure you are getting sufficient stimulus to keep those muscles working well! 

NUTRITION & GENERAL HEALTH AWARENESS

• Dietary requirements can change with age, activity level, and health conditions.   Find out if supplements like calcium, vitamin D, or fish oil are recommended for you.  If you struggle with how much you should eat or food choices, talk to a registered dietitian.
  
• Protein intake is important!  You don’t need to slam a protein shake after every training session BUT if you are physically active and trying to maintain or build muscle, you NEED protein.   The DRI (Dietary Reference Intake) is only 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.  This is a minimum for those who are sedentary.  Active women generally need more.  The American College of Sports Medicine recommends 1.2 to 2.0 grams of protein per kilogram of body weight per day for active adults and athletes.   Try to consume twice the DRI, around 0.7 g per pound of body weight, unless contraindicated for some reason (talk to your doc!)  Reminder: If you up your protein intake, be sure to balance that out with decreases in carbohydrates or fats unless you want to gain weight.
• Don’t ignore what your body is telling you.  I know...I do it too!    If you have sudden or ongoing pain, significant sleep issues or fatigue, questions about hormonal changes or other issues that are impacting your quality of life, make an appointment with your physician. 
  

ATTITUDE
Focus less on "staying young" and more on improving or maintaining your body as best as you can so you can live each year to the fullest.   We CAN slow down a lot of those “not-so-great” changes but some will occur eventually.  Self-acceptance is important.  You can simultaneously work to improve the health of your body AND love it as is! 
Here’s to your next birthday! 

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