Women Positively Ageing

Heart disease tends to be considered a man's problem and high blood pressure, cholesterol, stress and too much drinking and smoking are common problems for men. The reality is that the risk of coronary heart disease increases for women after menopause. The good news is that there are changes that we can make in our daily lives that can reduce the risk factors for coronary heart disease and stroke. We'll hear about how changes to the diet can help reduce cholesterol levels, disease risk and manage other menopausal symptoms.

Join me in this episode to hear from our researcher Dr Laura Wyness.

Laura is an award-winning Freelance Registered Nutritionist who specialises in nutrition writing, workplace wellness and nutrition communications.

Laura studied public health and nutrition at the University of Aberdeen. Now, with over 15-years' experience working in food innovation and academic research she loves reviewing the scientific evidence and translating it into clear messages.

Her work includes offering online nutrition consultations and she has provided dietary advice for many peri-menopausal women. In collaboration with fellow Registered Nutritionist Lynn Burns, she has helped developed ebooks and online courses on Eating Well for Menopause.

Laura explains her interest in menopause and diet and that women are not as aware of the risk associated with menopause and heart disease.

Topic 1 - Menopause symptoms and impact on heart health and cholesterol level

Topic 2 - Key nutrients and useful foods to include in the diet to help reduce cholesterol level

Topic 3 - Other menopausal symptoms such as poor sleep and bladder issues

Top 3 things people should focus on to improve their heart health

1. Check your cholesterol and BP levels

2. Include heart healthy foods - oats, nuts, soya foods…plenty F&V, beans and pulses, mycoprotein/Quorn foods and adding a portion of oil-rich fish each week

3. Hydrate well – ask yourself are you drinking enough? Staying well hydrated helps your heart do its job and helps your muscles work more efficiently.

List of resources, suggested materials, and social media:

Guide to eating well during the menopause - UCLP© menopause - HEART UK

The Ultimate Cholesterol Lowering Plan - Ultimate Cholesterol Lowering Plan - HEART UK

Heart UK - https://www.heartuk.org.uk/cholesterol/understanding-your-cholesterol-test-results-

HEART UK NHS Heart Age Calculator - What's your heart age? - NHS (www.nhs.uk)

Let's Talk Food e-books and courses - LetsTalkFood (thinkific.com)

The Lancet women and cardiovascular disease commission: reducing the global burden by 2030 (2021). Vogel B et al.

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)00684-X/fulltext

Recommendations from an international team of experts and leaders in the field have been generated with a clear focus to reduce the global burden of cardiovascular disease in women by 2030

Note:

"We use the term 'women' throughout this talk with no intention of exclusion. It is important to highlight that it is not only those who identify as women who may experience menopausal symptoms.

For example, some transgender men, non-binary people, and intersex people or people with variations in sex characteristics may experience menopause."

Useful reference: https://rockmymenopause.com/get-informed/transgender-health/

Please note that this podcast is not intended for use by non-medically qualified individuals or as a an alternative to any medical treatment.

Brief summary of episode:

The brain is a complex organ that controls our movement, our emotions and stores our precious memories.

When we talk about brain health, there are a few definitions and the one I have chosen is from World Health Organisation (WHO) due to its inclusive language.

"Brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing a person to realize their full potential over the life course, irrespective of the presence or absence of disorders."

How do we maintain our brain health? Is it possible for us to reduce our dementia risk as we age? To answer these questions and more, I have invited Professor Anne-Marie Minihane from the University of East Anglia.

Prof Anne-Marie Minihane's research looks at the impact of certain foods and the Mediterranean diet on brain health. She will also discuss the possible effects of menopause on dementia risk.

Bullet points of key topics + chapter markers

1/ Anne-Marie's career in nutritional biochemistry to researching plant-based foods and brain health with a focus on the menopausal period.

2/ The effect of dehydration on cognitive performance and concentration

3/ Incorporating a Mediterranean style plant-based diet. Purple, red and blue fruits, green leafy vegetables and red cabbage and onions, nuts. Using canned and frozen veg. Soffritto sauce and its benefits.

4/ The gut brain connection, enteric nervous system and neurotransmitters. Ensuring sufficient fibre in the diet through wholegrains. Fibre hacks - check your carbohydrate to fibre ratio.

5/ Cognitive health and memory loss. Focus on what you remember!

6/ Menopause and its impact on brain health. Research on the loss of DHA in the brain and the interest in omega 3 and phytoestrogens in the diet. Benefits of oily fish - a plug for sardines from Cornwall, herring and mackerel from Scotland!

7/ One in 14 people over 65 are likely to develop dementia. 12 modifiable risk factors are responsible for 40% of our risk including diet, physical activity, hearing impairment and low social contact.

8/ Information on brain health and more tips from Alzheimer's Research UK.

Please note that this podcast is not intended for use by non-medically qualified individuals as an alternative to any medical treatment.

List of resources:

Brain healthy habits quiz Brain healthy habits - Think Brain Health - Alzheimer's Research UK (alzheimersresearchuk.org)

World Health Organisation - Brain health

Brain health (who.int)

Gill Livingstone report - Dementia prevention, intervention and care

Dementia prevention, intervention, and care: 2020 report of the Lancet Commission - PubMed (nih.gov)

Brief summary of episode:

The topic today is social isolation and loneliness and you may have heard this well known quote about the impact on our health.

"research by Prof Julianne Holt-Lundstat about the impact of social connection on health outcomes indicates that a lack of social connection is comparable to smoking up to 15 cigarettes per day"

We may be living longer lives than our parents, but social isolation and loneliness shortens our healthspan, the number of healthy years of our lives.

In this episode we'll talk about the risk that loneliness poses to our health and the ways that we can address this and ensure we build a safe and supportive community.

I'm joined by Shazney Spence, CEO & Founder of EQuanimity Lifestyle & Success Coaching and Dr Deborah Morgan (known as Deb), academic researcher in gerontology and social isolation and loneliness at the University of Swansea.

Topic #1 Difference between social isolation and loneliness

Topic #2 Pathways to Social isolation and Ioneliness and identifying loneliness & triggers

Topic #3 Impact on mental health

Topic #4 Alleviating loneliness: strategies to build confidence, self-esteem, self-perception, value & trust

Topic #5 Connection and the power of vulnerability. Learnings from NASA's CONNECT strategy for social isolation.

Summary Tips from Deb and Shazney

a) you can recover from loneliness – you need to talk to someone

b) think about your social connections and who you would connect to in an emergency

c)loneliness is a normal emotion

List of resources, suggested materials, and social media:

A Life Less Lonely, Deborah Morgan https://youtu.be/KowlgUIBVdE

Research on loneliness | Social Care Wales

Dr Deborah Morgan's website - Dr Deborah Morgan | Loneliness Researcher (wordpress.com)

Twitter Dr Deborah Morgan (@lonelyDeborah) / Twitter

Shazney Spence, CEO & Founder of EQuanimity Lifestyle & Success Coaching www.shazneyspence.co.uk

Shazney's Instagram link shazneyspence_soulcoach

Is Social Disconnection Comparable to Smoking? Prof Julianne Holt-Lundstat https://youtu.be/dMbRWNiauNE

Brief summary of episode:

Belly fat, middle-aged spread, apple-shape, central adiposity....

Call it what you will, as we age it seems to creep up on us. Over 43% of menopausal women have obesity and in today's show I discuss with nutritionist, researcher and inventor of the Shape Chart Dr Margaret Ashwell OBE about why having fat around your middle has different consequences to having it elsewhere.

Margaret has spent several years researching weight gain and fat and she will tell us about apple and pear shapes, and which is a better predictor of health risk.

We also have a range of questions from social media followers to put to her...... Bullet points of key topics + chapter markers

Topic #1 What is belly fat and what are the implications of having it in excess Topic #2 Identifying belly fat – the string test, who is most at risk?

Topic #3 Why is it so hard to shift especially at menopause and what are the options?

Listener questions:

What can I do to realistically reduce belly fat?

I'm always craving sweet foods – is it hormonal?

Three things to measure and keep monitoring as you age

• Blood pressure
• HbA1c (average blood glucose levels for the last 3 months)
• Cholesterol

List of resources:

Margaret's website: www.ashwell.uk.com

NICE Guidelines: Keep the size of your waist to less than half of your height, updated NICE draft guideline recommends | News and features | News | NICE

Brief summary of episode:

The average healthspan, the number of years that people spend healthy in the UK is about 10 years shorter than the average lifespan. Increasing the number of years that we spend in good health is a priority not just for us as individuals but for our wider society.

Health is determined by a range of different things in our environment and physical activity is just one of those.

As we age our muscle mass and strength decreases and our body fat increases. Physical activity, particularly strengthening exercises are recommended to maintain fitness.

There are added benefits too such as balance, flexibility and endurance which means that we are less likely to fall as we age.

My guests today are Sheni Ravji-Smith, Head of System Organisational Development, Leadership & Wellbeing working across the whole public service system in Greater Manchester and Hayley Lever Greater Manchester Moving Exec Lead & CEO, GreaterSport

Welcome to the show Sheni and Hayley and thank you so much for your time. I'm sure if anyone can get us moving more it will be the two of you. Bullet points of key topics + chapter markers

Topic #1 Hayley explains benefits immediate e.g., mental health benefits as well as long-term benefits of health protection, faster recovery from injuries and long-term conditions as we age. Physical activity and movement is an important part of our lives.

Topic #2 Hayley explains the difference between physical activity and exercise and talks about the small changes that make an impact and Sheni tells us about her journey to strength training.

Topic #3 Identity driven habits – building a lifestyle that brings joy and movement into life. The importance of your WHY.

Topic #4 Hayley talks about the barriers that people face in doing exercise The fear of judgement and lack of identity as a. Sheni tells us what impact exercise had on her in perimenopause.

Topic #5 Menopause and physical activity and the protective benefits as you age such as maintaining both health. Hayley's talks about the blog she has written on menopause and exercise.

Topic #6 Motivation – Hayley says to find your thing, design it to fit into your life. Sheni shares her experience of breathing and meditation exercises. List of resources, suggested materials, affiliate links, and social media:

#1 Hayley's blog from her TEDx talk https://hayleyleverblog.wordpress.com/2019/07/20/the-power-of-active-soles-to-change-the-world/

#2 Hayley's Blog on menopause hayleyleverblog – Hayley Lever (wordpress.com)#3 Atomic Habits James Clear Atomic Habits: Tiny Changes, Remarkable Results by James Clear GUEST DETAILS

HAYLEY LEVER

As the Exec lead for GM Moving, her work is located in the devolved and integrated system. Greater Manchester is Doing things Differently. It's an exciting place to be. Together, leaders from across sectors wrote and launched the GM Moving Plan in 2017. As CEO of GreaterSport, Hayley leads this amazing charity, enabling it to play its full part in the leadership and delivery of the system wide GM Moving Plan.

SHENI RAVJI-SMITH

Sheni is the Head of System OD, Leadership & Wellbeing working across the whole public service system in Greater Manchester, based at NHS GM Integrated Care. She is leading on the Wellbeing and Inclusion system developments across Greater Manchester, including author of the GM Wellbeing Toolkit, as well as a coach and mentor. During the pandemic, Sheni was the Strategic OD & Wellbeing lead at NHS Nightingale NW field hospital, based in Manchester.

Sheni sits on various boards and advisory groups, has a parallel career in cultural and creative production, and is a Short Clore Leadership, and a Creative Leadership Programme alumni.

TAKE HOME MESSAGE

Do what you can to move more

Small meaningful changes are best

Choose to focus on what you care about rather than outcomes that are not so important

A helpful App is - Balance App https://www.balance-menopause.com/

SPREAD THE WORD

I would love you to share this podcast with people in your circles who will find it useful. If you could leave a review and rating on Apple podcast, Spotify or wherever you get your podcasts from, that would be fantastic.

Thanks for listening,

Barbara

Brief summary of episode:

What does ''healthy ageing" really mean when we are all so different as individuals?

The ageing process is influenced by so many factors, our physical environment, social environment, genetics and many more. As we age there can be changes to the way we absorb nutrients from food, our appetite can become disrupted, and our immune function altered.

What about our gut microbiome? How does it change over time? What influences those changes and can we do something positive about it.?

Our guest today, Rebecca Hirst Chief Marketing & Communications Officer for EY UK speaks about experience of changing her diet, the impact it had on her health, and her new passion for personalised nutrition and gut health.

Our invited researcher is Emily Leeming RD and Head of Programmes at Zoe, a health science company that uses novel digital technologies to tackle health issues and runs the world's largest in-depth nutritional research program. Emily explains what the microbiome is and how it is impacted by diet and other factors and what we can do to maintain good health.

NB: this information does not replace personalised advice from a Health Care Professional

Bullet points of key topics

Topic #1 What is the microbiome? Topic #2 What's it's connection with health and ageing? How does the microbiome change through our lifetime?

Topic #3 Rebecca's journey with acne and giving alcohol and caffeine – body changes after menopause 'change and adapt message'. Exercise helps as well as diet changesTopic #4 What happens to the microbiome in later life? What can we do to support our microbiome?

Notes:

Emily mentioned a study conducted by Zoe where the researchers looked at metabolic markers in peri-menopausal and menopausal women. They did notice differences in the gut of menopausal women.

Rebecca mentioned the book that she read 'I quit sugar' by Sarah Wilson

Further Resources:

List of resources, suggested materials, affiliate links, and social media:

Zoe Health website: https://joinzoe.com/

Rebecca's TEDx talk: https://m.youtube.com/watch?v=c0yBCtAL4x0

Women Positively Ageing was born from my conversations with my peers about how we could age better. In this trailer, I tell the story of realising that ageing isn't just about physical health issues and why I want to help people live well for longer.

In the UK, the number of years that we spend in good health, our healthspan, is on average 10 years shorter than our lifespan!

What if we could reduce the number of years we spend in poor health? That would be something to celebrate as we age. The good news is that we can do something about how we age and over a series of weeks I'll be talking about how women can protect their health as they age.

Have a listen to the trailer, subscribe and do join me to hear from my guests on the show.......

Notes:

When was the first time you felt old?

Why I started this podcast?

What you'll be listening to in future episodes?