D3: The Sunshine Vitamin

Posted on August 21, 2023September 5, 2023 by Katie Rybak

Vitamin D is an essential fat-soluble nutrient. It’s produced by our skin with sunlight exposure and is found in foods like fatty fish and fish oil. Low Vitamin D is a fairly common finding in women, especially as we age. Low sunlight exposure, sunscreen, poor absorption and nutrient-deficient diets are to blame for low levels. Let’s delve in to why we even need D3 and the best way supplement!

Benefits of Vitamin D3

Vitamin D’s most recognizable benefit is its effect on bone health. Vitamin D helps absorb calcium from our food and when we don’t eat enough calcium, Vitamin D borrows calcium from our bones. This calcium balance helps support and strengthen the skeletal system and help ward off osteoporosis. But Vitamin D is also involved in so many cellular functions throughout body. Studies demonstrate Vitamin D is capable of improving overall muscle function and thus decreasing falls. It has wonderful anti-inflammatory and antioxidant properties and even the possibility of being neuroprotective. Research suggests that adequate Vitamin D3 levels may reduce the risk and severity of respiratory infections, autoimmune diseases, and even chronic conditions by supporting immune cells’ proper functioning. Beyond its physical benefits, Vitamin D3 also contributes to mental health. Studies have shown a link between low Vitamin D3 levels and mood disorders such as depression and seasonal affective disorder (SAD). The vitamin’s role in regulating neurotransmitters and influencing brain functions underscores its impact on maintaining a balanced mood.

D3 and K2: A Nutrient Partnership

When supplementing with Vitamin D, it is advised to take cholecalciferol or D3 for faster normalization of vitamin D levels. It’s also best to take Vitamin D with Vitamin K2. While Vitamin D is efficient at maintaining calcium levels, it doesn’t control where the calcium actually ends up. That’s where K2 steps in and directs calcium to the bones . Thus K2 prevents calcium from accumulating on blood vessels and soft tissues. The D3/K2 partnership not only supports bone strength but also maintains cardiovascular health and even contributes to overall longevity. Several studies have demonstrated lower blood vessel calcification from vitamin K supplementation. Vitamin K can be found in leafy greens, egg yolk, liver and cheese but many of us don’t get sufficient amounts from diet alone. Both Vitamin K and D3 are fat soluble nutrients, so taking this supplement with a fatty meal can improve absorption.

In conclusion, Vitamin D3 and K2 are multi-faceted nutrients that combine in a partnership to balance our bone health, immune system and cardiovascular system. Embracing a balanced approach that includes adequate sun exposure, dietary sources, and informed supplementation, if needed, can help harness the remarkable advantages that Vitamin D3 brings to the table.

Magnesium: THE Essential Mineral

Posted on August 14, 2023August 14, 2023 by Katie Rybak

Magnesium is an essential mineral that offers a variety of health benefits for women, especially as we age. If women are looking to optimize their supplementation, Magnesium is a key player in every cell of our body. It is involved in over 300 metabolic processes throughout our bodies. It helps keep our bones strong by assisting absorption and use of calcium. It can help mitigate PMS symptoms like anxiety, bloating and cramps. Magnesium can help reduce or eliminate migraines by regulating dilation and constriction of blood vessels. This critical mineral can even reduce every day anxiety by supporting neurotransmitters. It can help balance blood glucose by increasing insulin sensitivity and glucose metabolism. Magnesium can even help regulate bowel movements by working on the muscles of the GI tract.

Now that we know all of the benefits from a magnesium supplement, which one do we choose? There are many types, and they all have different ways they support our bodies. Magnesium Oxide has a low absorption, so it sticks around in the GI tract longer- for this reason it is used mainly as a laxative. Magnesium Citrate has better absorption than Magnesium Oxide and is often used as well for its laxative effects. Magnesium Glycinate is magnesium bound to an amino acid glycine. It has a very high absorption rate and is less likely to cause digestive issues. It helps support relaxation, sleep and magnesium deficiencies. Magnesium Malate is magnesium combined to malic acid which is commonly found in fruits. This version of magnesium is used to support energy production, alleviate muscle pain and fatigue. It helps also with lactic acid clearance. It can be beneficial for women with Chronic Pain or Fibromyalgia. Magnesium L- Threonate is able to cross the blood-brain barrier and thus affects cognitive function. Magnesium Orotate is magnesium combined to Orotic Acid. It can support heart health and athletic performance.

Magnesium is a workhorse of a supplement, and most women will find a tangible benefit from taking it! Before starting any supplement, make sure to have a discussion with your healthcare provider on possible interactions with your other medications. Also make sure to choose a high-quality supplement that is manufactured in a cGMP facility.

Menopause and Strength Training

Posted on August 5, 2023August 21, 2023 by Katie Rybak

Strength Training for Menopause and Aging: Empowering Women to Stay Strong and Healthy

Menopause is a natural phase that all women experience as they age, typically occurring between the ages of 45 and 55. This period marks the cessation of menstruation and brings about significant hormonal changes in a woman’s body. This menopausal transition is associated with several adverse symptoms such hot flashes, mood swings, urinary incontinence, weight gain, sleep disturbances, headaches, and skipped periods, making it a difficult stage of life for many women.

One critical aspect affected during menopause and aging is muscle mass and bone density. The decrease in estrogen levels during menopause can lead to muscle loss and a reduction in bone density, making women more susceptible to osteoporosis and fractures. Fortunately, strength training, also known as resistance training, is a powerful tool to combat these challenges and empower women to lead strong and healthy lives during menopause and beyond.

The Benefits of Strength Training:

1. Muscle Preservation: As women age and go through menopause, there is a natural decline in muscle mass and strength. Strength training involves performing exercises that target various muscle groups, stimulating muscle growth and preserving lean muscle tissue. By incorporating regular strength training into their routines, women can slow down the process of muscle loss, enhance muscle tone, and maintain overall strength and functionality.

2. Bone Density Improvement: Osteoporosis, a condition characterized by weakened bones, is a significant concern for post-menopausal women. Weight-bearing strength training exercises, such as lifting weights or bodyweight exercises, can help stimulate bone formation and increase bone mineral density. This reduces the risk of fractures and maintains skeletal health during the aging process.

3. Metabolic Boost: As women age, their metabolism tends to slow down, leading to potential weight gain. Strength training helps increase the resting metabolic rate by promoting the growth of muscle tissue. A higher metabolic rate means more calories are burned even at rest, making it easier to manage body weight and prevent age-related weight gain.

4. Enhanced Joint Function: Strength training can improve joint stability and flexibility, reducing the risk of joint-related issues and promoting better mobility. Engaging in resistance exercises with proper form can also alleviate joint pain and improve overall joint function.

5. Emotional Well-being: Menopause can bring about various emotional challenges due to hormonal fluctuations. Regular physical activity, including strength training, has been shown to release endorphins, which are natural mood elevators. This can help combat feelings of anxiety, depression, and stress, improving overall emotional well-being during this transitional phase.

Designing a Strength Training Program

Before starting any exercise program, especially during menopause or as part of the aging process, it’s crucial for women to consult their healthcare provider to assess their overall health and any underlying medical conditions. Once cleared for exercise, a well-rounded strength training program should be developed, tailored to individual fitness levels and goals.

1. Warm-up: Begin each strength training session with a 5–10-minute warm-up, such as brisk walking or light aerobic exercises, to increase blood flow to the muscles and prepare the body for the workout.

2. Resistance Exercises: Focus on compound movements that engage multiple muscle groups simultaneously. Examples include squats, lunges, deadlifts, push-ups, and rows. Start with manageable weights or resistance bands and gradually progress to challenge the muscles safely.

3. Frequency and Rest: Aim for at least two to three strength training sessions per week, allowing 48 hours of rest between workouts targeting the same muscle groups. This rest period gives muscles time to recover and grow stronger.

4. Core Strength: Incorporate core-strengthening exercises, like planks and bridges, to support the lower back and maintain good posture.

5. Cooling Down: End each session with a 5–10-minute cool-down, which may include stretching exercises to improve flexibility and reduce muscle soreness.

Strength training is a game-changer for women going through menopause and navigating the aging process. By incorporating regular resistance training into their lives, women can enhance muscle mass, increase bone density, boost metabolism, and improve overall physical and emotional well-being. Embracing strength training empowers women to defy the stereotypes associated with aging and menopause, enabling them to lead strong, healthy, and fulfilling lives. Always remember to consult a healthcare professional and seek guidance from a qualified fitness trainer when designing and implementing a strength training program to ensure safe and effective results.