Heart disease affects over one in three Americans, including 85% of people over the age of 80. As we age, it is crucial to take control of heart health in order to decrease the risk of heart disease. Women are particularly at an increased risk of having heart disease misdiagnosed or mistreated, as they are twice as likely to receive the wrong initial diagnosis after a heart attack.   It is important to remember that the heart is a muscle! In order for the muscle to stay strong and healthy, it needs exercise and movement. We have to use it!

How Exercise Decreases Risk of Heart Disease

Exercise as we age is crucial in order to decrease our risk of heart disease, particularly for women. Exercise decreases the risk of developing high cholesterol, high blood pressure, and helps weight control. The increase in muscle and the added blood flow are beneficial for the blood sugar balance and the body’s utilization of insulin. Balancing insulin is crucial as it prevents metabolic syndrome and the inflammation associated with it. This also helps to prevent one of the underlying causes of heart disease. Exercise increases circulation and improves our blood flow to all the organs including the brain. Exercise helps to keep our weight managed as well which helps to keep the blood pressure lower and the blood sugar balanced. There is really no downside to exercise. It only has to be modified to be safe if you have any underlying health issues or body issues.  

Heart Health Benefits of Exercise

A good exercise program can also help decrease fatigue and shortness of breath. This will enable one to maintain their activities of daily living and the sports that they enjoy. So not only does exercise after age of 50 help decrease the risk of heart disease, but it also improves quality of life. Of course, age related heart changes may still occur, such as arrhythmias, lipid profile changes, and insulin sensitivity, but these can be delayed or sometimes prevented by staying active. Lastly, exercise helps to reduce stress which is correlated to heart issues. Movement is one of the best things for anxiety and depression and stress, all of which can be underlying triggers for heart disease. Flexibility which comes from movement, stretching and yoga keeps flexibility in the organs and the mind. Exercising in nature helps to improve oxygenation of our blood and heart because plants exhale oxygen, which is the gas that is necessary for our health. 

Getting Started with an Evaluation

As for heart healthy exercise after age 50, start after having a full medical check-up. If there are any medical issues, an appropriate exercise routine will need to be developed and modified by a professional. I recommend going to a preventative cardiology practice that is covered by your insurance to get a general baseline heart workup and yearly check ups. Prevention of heart disease starts with understanding where you are at and that helps to define what you need to do in order to improve.   

Seeing a general Orthopedic Doctor, Osteopathic Doctor or Chiropractor is essential for evaluating the balance and health of the spine and the joints. These doctors may recommend certain exercises and ask you to limit others based on your structural situation.  

Components of a Heart Healthy Exercise Program:

Aerobics and Walking

A great place to start is with a walking program, or any gentle aerobic exercise that increases the heart rate. If you live in a city, walking from place to place and running errands is excellent for getting fitness in your general life routine. Try visiting a friend and going for walks together. Or perhaps you can get a treadmill or stationary bike and get fitness while you are watching your favorite TV Show.  Once you have a good handle on walking it is fine to go to a more advanced aerobic exercise as long as there are no orthopedic issues. Add low impact jogging, hiking, aerobic exercise classes, or dance fitness classes.

Strength Training for a Healthy Heart

Resistance training also has heart healthy benefits. It increases blood flow and may lead to longer lasting blood pressure control. It helps to increase muscle mass which will help in weight control. The resistance or strength training program should include exercises that strengthen every major muscle group. This would include, squats, lunges, leg lifts, planks, push-ups and numerous core-strengthening exercises. Strength training can be done with machines in gyms or with light weights at home.

Stretching and Yoga

Stretching and gentle yoga help to restore flexibility to the muscles, and this helps to reduce chances of Injury. It helps the muscles return to their resting state and cleans the lactic acid and toxins out of the muscles. Stretching and yoga are also great for stress reduction and calming the nervous system.

Prevention is Key

Lifestyle changes and exercises can prevent 80% of heart attack and stroke events. Women over 50 can empower themselves to prevent not only heart disease but many other diseases with diet changes, lifestyle changes, and exercise. Movement and flexibility are keys to longevity.

Keep on moving and enjoy the adventure of exercise for a healthy heart!

xox, Dr. G

Start with a healthy diet. Establishing and maintaining a well-balanced diet is key to your health. Food fuels all the systems in our bodies, so if you focus on giving your body the proper fuel.  A variety of fruits and vegetables–particularly dark, leafy greens and anything in the red, yellow or orange family are loaded with immune boosting vitamin C and antioxidants. Lean proteins and whole grains will give your body the energy it needs to fight off illness. Minimize processed foods, as they do little to nourish your body and can make you feel sluggish.

We all know that exercise is crucial for keeping your weight in check and your heart healthy, but it has the added bonus of releasing feel-good hormones and improve blood circulation, both of which can have positive effects on your immune system.

Get Moving!

A daily walk, short aerobics sessions or yoga will all do the trick. Moderate to light exercise are preferred when your immune system is compromised. Getting gentle exercise and movement helps to improve the circulation of lymphatics and blood. This transports your nutrients and antibodies through the body.

Stay Hydrated

Water and staying hydrated is always important, but especially so when you’re sick or more likely to get sick, such as during the winter or when traveling.  Fluids keep mucous membranes moist, which decreases your chance of getting ill. Make sure you include plenty of water, herbal tea, juicy fruits and bone broths in your day. 

Supplement

Vitamins and herbal supplements can benefit anyone, but If you have dietary restrictions or a decreased appetite for whatever reason, they could be particularly beneficial. Your physician is the first place to check for recommendations, but vitamin C, echinacea, ginseng, zinc and probiotics are all known to help prevent and fight illness. Perhaps the most important supplement for prevention is a good probiotic. This helps to prevent viral and bacterial infections.

Sleep and Rest

Healing happens when you rest, so if there’s something brewing in your body, adequate rest could lay it to bed before it has the chance to affect you. Don’t forget, not getting enough sleep actually weakens your body by leaving it less equipped to fight off illness. A minimum of seven to eight hours per night is recommended. If you are actually sick or starting to get sick, you should try to get 9-10 hours of sleep per night for recovery. Sleep helps the body rebuild and restore and detoxify. If you are not getting enough sleep, you will weaken all of these functions.

Think Positive

Do things that make you feel good. Read, pray, catch up with friends, dance in your living room, play with pets, be in nature or whatever it is that brings you joy. Having a positive attitude is known to enhance immunity and well-being. Try to do one small thing every day that brings you joy. A gratitude journal is also an excellent way to increase positive thinking when you are down. Just like exercise, doing other things that you find pleasurable also releases those happy endorphins which will increase immunity. 

xox, Dr. G

Turmeric, the main spice in the Indian dish curry, is argued by many to be the most powerful herb on the planet at fighting and potentially reversing disease. The health benefits of turmeric are incredibly vast and very thoroughly researched. 

Currently, there are over 12,000 studies proving turmeric benefits, especially one of its renowned healing compounds, curcumin. Curcumin is the active ingredient in turmeric responsible for so many of its benefits. In fact, turmeric is even good for dogs thanks to this ingredient.

This puts turmeric on top of the list as one of the most frequently mentioned medicinal herbs in all of science. It has a long history of use, particularly in Ayurvedic medicine and other traditional forms of medicine. Here’s what you need to know about turmeric and curcumin benefits and more.

What Is Turmeric?

Turmeric comes from the Curcuma longa plant, which grows in India and other Southeast Asian countries. It is a member of the ginger family. The dried root of this plant is ground into the distinctive yellow powder, giving it the name golden spice.

Why is turmeric good for you? There are several chemical compounds found in this herb, known as curcuminoids. The active substance is curcumin. Curcumin is what makes turmeric a superfood, which are foods that have a potentially positive effect on health beyond basic nutrition.

The herb turmeric is one of the top nutrients in the world, whether we’re talking about the powder, extract or pills. While you may just now be seeing companies advertise it, turmeric isn’t new. In fact, it has a long history of use, particularly in Ayurvedic medicine and other traditional forms of medicine.

What turmeric does for the body is amazing. Health-wise, the benefits range in everything from helping with blood clots and depression to combating inflammation, boosting skin health, regulating cholesterol and more.

Benefits

Practitioners in Traditional Chinese Medicine and Ayurveda have been prescribing turmeric and its extracts as part of holistic protocols for thousands of years. Practitioners have used it in a number of different ways, for many diseases and ailments.

Here are some of the uses and health benefits of turmeric:

1. May slow or prevent blood clots
2. May reduce depression symptoms
3. Fights inflammation
4. Boosts skin health
5. May outperform common arthritis drugs
6. Could treat or prevent certain cancers
7. May help manage diabetes
8. Combats obesity
9. Supports management of inflammatory bowel disease 
10. May regulate cholesterol
11. Works as a natural pain reliever 
12. Aids in detoxification

Uses

1. Turmeric recipes
2. Turmeric supplements
3. Turmeric essential iil

Side Effects and Precautions

Turmeric might be allergic to some, as some people have reported allergic reactions, especially after skin exposure. Typically, this is experienced as a mild, itchy rash.

In addition, high doses of turmeric may have side effects in some people, including:

• Nausea
• Diarrhea
• Increased risk of bleeding
• Increased liver function tests
• Hyperactive gallbladder contractions
• Hypotension (lowered blood pressure)
• Uterine contractions in pregnant women
• Increased menstrual flow

If you experience these symptoms, stop using turmeric and get the medical advice of your doctor.

I highly recommend using turmeric in recipes and perhaps even purchasing it in supplement form to take advantage of the benefits. Make sure to add only organic turmeric to your food, and finding a high-quality supplement made from organic turmeric, coupled with black pepper and preferably prepared by fermentation.

xoxo, 

Dr. G

The fourth chakra, the Heart Chakra, is located at the heart center. It may be thought of as the balance point between the three lower (physical) and three higher (spiritual) chakras. 

Representing true compassion, kindheartedness, selfless love, and devotion, the Heart Chakra is where we process and store emotional experiences. 

The Heart Chakra speaks of “we” instead of “me.” 

• Color: Emerald green
• Element: Air
• Location: Center of chest
• Associated body parts: Heart, lungs, diaphragm, chest, thymus, circulatory system, shoulders, arms, hands
• Basic issues: Love, compassion, kindness, relationships, self-acceptance, forgiveness, hope, sympathy, empathy
• Gemstones and crystals: Emerald, rose quartz, ruby
• Flower essences: Bleeding heart, holly, wild rose
• Essential oils: Marjoram, neroli, rose
• Food: Green vegetables (e.g., greens, leafy vegetables)

Major issues of an unbalanced Heart Chakra are grief, despair, heartache, jealousy, and sadness. Feelings of abandonment, isolation, loneliness, or shyness may dominate. We may be unable to feel compassion or empathy for others or ourselves, and we may feel disengaged, unemotional, and unable or unwilling to trust our hearts. Logic, not emotion, rules our behavior.

Signs of an unbalanced Heart Chakra:

• Emotional or mental issues: Resentment, suspicion, possessiveness, dependency, emotional insensitivity, passivity, sorrow, melancholy, depression
• Physical issues: Cardiovascular problems, hypertension, stroke, respiratory ailments, upper back and shoulder problems, arthritis

When the Heart Chakra is balanced, we are able to give and receive love, be compassionate, and feel a sense of wholeness and profound unity with others. We can let go, experiencing and enjoying a sense of our own emotional empowerment. This is when we begin to truly fathom the power of prayer, which emanates from this center.

A balanced fourth chakra brings:

• An overriding sense of compassion
• A willingness to share and give of ourselves
• A “heartstrings” connection to those we love
• A sense of hope and inspiration

Beneficial activities that promote and maintain a balanced Heart Chakra : 

• Volunteering/involvement in charity
• Reading inspirational books
• Poetry
• Romantic movies
• Writing and expressing

What other chakra's are you interested in uncovering?

xox, Dr. G

For decades, cardiovascular disease was thought to mainly affect men. In fact, it claims the lives of both men and women in equal numbers, according to the CDC. For women with diabetes, there are a number of gender-specific risk factors that make the likelihood of developing heart disease even greater. If you’re a woman with diabetes, you should be aware of the following facts regarding how heart disease might affect you.

Increased Risks

Women with diabetes are 3-4 times more likely to develop heart disease than women without diabetes. It’s an even higher percentage than that for men with diabetes. Men often get heart disease in their 40's and 50's, typically about a decade sooner than it develops in women. For women with diabetes, that doesn’t hold true. When diabetes is present, the premenopausal protection against heart disease that women normally receive from estrogen is no longer effective. This means that women with diabetes are more prone to suffer heart-related complications than women without diabetes, essentially putting them at the same risk as men their age.

Risk Factors

For women with diabetes, a number of risk factors for heart disease are generally more prevalent than they are in men with diabetes. Women with diabetes have a higher rate of abdominal obesity, which increases their chances of having high blood pressure, high cholesterol, and imbalanced blood sugar levels, compared to men.  Some women with diabetes are also particularly at risk for heart disease, such as those who have hypoestrogenemia, which is a deficiency of estrogen in the blood. Research has found that women living with diabetes who’ve already had a heart attack have an increased risk of experiencing a second heart attack. 

Symptoms

The way the symptoms of heart disease present themselves also seems to be different in women than in men. When describing their symptoms, men commonly cite chest pain, pain in their left arm, or excessive sweating. Women, on the other hand, often describe symptoms of nausea, fatigue, and jaw pain. This difference in warning signs, particularly chest pain, could mean that women with diabetes are more prone to silent myocardial infarctions, which are heart-related complications that can happen without the person even knowing that a myocardial event has occurred. This means women may be more likely to suffer a heart attack, or episode related to heart disease, without being aware that something is wrong.

Stress

The correlation between stress and heart disease is another issue that is different for women than it is for men. In general, family-related stress is a higher risk factor for heart disease in women. A condition called broken heart syndrome, a temporary heart episode that can be brought on by stressful events like the death of a loved one, occurs almost exclusively in women. If you’re a woman with diabetes, it’s important that you take time whenever possible to de-stress. Consider using deep breathing exercises, progressive muscle relaxation techniques, or meditation.

Diagnosis and Treatment

In general, heart disease goes underdiagnosed in women at an alarmingly high rate. Although heart disease is the leading cause of death among women, many women are more concerned about getting breast cancer. That’s despite the fact that heart disease claims the lives of 6x more women each year than breast cancer. Heart disease is typically thought of as something that affects older women, so those who are younger may not see it as a threat. Its symptoms are often misdiagnosed as panic disorder or stress.

In terms of treatment, women’s coronary arteries are smaller than men’s, which can make surgery more difficult. Women may also be at risk for more post surgery complications than men. Research suggests women are also twice as likely to continue experiencing symptoms in the years following heart surgery.

In summary, if you’re a woman living with diabetes, it’s important to talk to your doctor about your risk of heart disease. You and your health care provider can work together to create a plan to reduce your risk as much as possible. Managing your diabetes effectively and making healthy lifestyle changes can make a difference.

Here's to a healthy, happy heart!

xox, Dr. G

We all love chocolate for its delicious flavor and taste, but did you know that it actually has many health benefits as well? Keep in mind that most of these health benefits are attributed to dark chocolate. So, the next time you're grocery shopping for a sweet treat to enjoy without the guilt, pick yourself up some organic, dark chocolate and enjoy the taste and health benefits that come with it. 

Let's break down some of the many health benefits of chocolate: 

1. Chocolate is high in antioxidants called polyphenols. These are the antioxidants that are in green tea and red wine. They are protective against heart disease and may also lower cholesterol.
2. Chocolate is high in magnesium. This helps aids relaxation and well-being.   
3. Chocolate is a rich source of theobromine, a close relative of caffeine. Theobromine may add to the mood elevating affects of chocolate.
4. Chocolate is high in phenylalanine which is the neurotransmitter that produces endorphins. Endorphins are our natural painkillers and promote a sense of well-being.
5. The fat in chocolate comes from cocoa butter and is rich in oleic acid and stearic acid similar to olive oil. These may benefit healthy cholesterol levels.
6. Chocolate is high in a chemical called anandanine. This chemical my give the feeling of elation and bliss associated with chocolate.
7. Chocolate can raise the levels of serotonin, which helps with feeling of anxiety and depression.

Chocolate is a prime example of food as medicine. Remember, everything in moderation of course but the next time you start to feel guilt when you dive in for your nightly chocolate treat, think of the health benefits your body will be getting with every bite!

xoxo, Dr. G

The most important and impactful sexual organ a human being has is the brain. It’s the programming center for our sex drive and reproductive behavior. However, there are other agents said to aid and multiply that organ’s affect when implemented accordingly. I introduce to you...Aphrodisiacs!

Aphrodisiacs are substances that are believed to increase sexual desire and fertility.  The name originates from the Greek Goddess of love and sexuality, Aphrodite. The aphrodisiacs may be food, herbs or other substances that have affects on the hormones or neurotransmitters therefore enhancing feelings of love and attraction. 

Aphrodisiacs may help to dissipate some of the emotional, psychological or physical ailments that inhibit sexual desire and intimacy. For example they may have one of the following effects:

• Reduce stress
• Enhance mood
• Calm anxiety
• Relieve depression
• Increase circulation
• Energize mind and body
• Appeal to the senses

Remember that physical stress and exhaustion may affect your desire to feel love and intimacy. Before we get into foods as aphrodisiacs, make sure you are following the Aphrodisiacs topic so you read about essential oils and herbs as aphrodisiacs ass well.

Almond 

A symbol of fertility throughout the ages. The aroma is thought to induce passion in a female. 

Aniseed 

A very popular aphrodisiac with many culinary uses. It has been used as an aphrodisiac since the Greeks and the Romans, who believed aniseed, had special powers. Sucking on the seeds is said to increases your desire. 

Arugula

Arugula or "rocket" seed has been documented as an aphrodisiac since the first century A.D.  This ingredient was added to grated orchid bulbs and parsnips and also combined with pine nuts and pistachios. Arugula greens are frequently used in salads and pasta. 

Asparagus 

Given its phallic shape, asparagus is frequently enjoyed as an aphrodisiac food.  .

Avocado 

The Aztecs called the Avocado tree, Ahuacuatl, which translated means "testicle tree". The ancients thought the fruit hanging in pairs on the tree resembled the male's testicles. This is a delicious fruit with a sensuous texture. 

Bananas 

The banana flower has a marvelous phallic shape and is partially responsible for popularity of the banana as an aphrodisiac food. An Islamic myth tells the tale that after Adam and Eve succumbed to the "Apple" they started covering their "nudity" with banana leaves rather than fig. From a more practical standpoint bananas are rich in potassium and B vitamins, necessities for sex hormone production. 

Basil (sweet basil) 

Is said to stimulate the sex drive and boost fertility. It is also said to produce a general sense of well being for body and mind. 

Broccoli Rabe (And Other Mustard Greens)

The ground seeds of various plants in the brassica family were believed to increase virility. In the case of broccoli rabe its more likely a myth created to get people to eat this bitter vegetable. 

Chocolate 

The Aztecs referred to chocolate "nourishment of the Gods". Chocolate contains chemicals thought to effect neurotransmitters in the brain and a related substance to caffeine called theobromine. Chocolate contains more antioxidant (cancer preventing enzymes) than does red wine.  The secret for passion is to combine the two. . 

Carrots

Another good reason to eat carrots--believed to be a stimulant to the male. The phallus shaped carrot has been associated with stimulation since ancient times and was used by early Middle Eastern royalty to aid seduction. High vitamins and beta-carotene. 

Coffee

Caffeine is a well-know stimulant but remember, too much and it becomes a depressant.   

Coriander (Cilantro seed)

The book of The Arabian nights tells a tale of a merchant who had been childless for 40 years and but was cured by a concoction that included coriander. That book is over 1000 years old so the history of coriander as an aphrodisiac dates back far into history. Cilantro was also known to be used as an "appetite" stimulant. 

Fennel 

In the 1930's fennel was found to be a source of natural plant estrogens. Use of fennel as an aphrodisiac dates back to the Egyptian times where it was used as "libido enhancement". 

Figs 

An open fig is thought to emulate the female sex organs and traditionally thought of as sexual stimulant. 

Garlic

The 'heat' in garlic is said to stir sexual desires. Make sure you and your partner share it together. Garlic has been used for centuries to cure everything from the common cold to heart ailments. 

Ginger

Ginger root raw, cooked or crystallized is a stimulant to the circulatory system. 

Honey

Many medicines in Egyptian times were based on honey including cures for sterility and impotence. Medieval seducers plied their partners with Mead, a fermented drink made from honey. Lovers on their "Honeymoon" drank mead and it was thought to "sweeten" the marriage. 

Licorice

The Chinese have used licorice for medicinal purposes since ancient times. The essence of the Glycyrrhiza glabra (licorice) plan, glycrrhizin, is 50 times sweeter than sugar. Chewing on bits of licorice root is said to enhance love and lust. It is particularly stimulating to woman. 

Mustard

Believed to stimulate the sexual glands and increase desire. 

Nutmeg

Nutmeg was highly prized by Chinese women as an aphrodisiac. In quantity nutmeg can produce a hallucinogenic effect. 

Oysters

The Romans documented oysters as an aphrodisiac food in the second century A.D as mentioned in a satire by Juvenal. He described the wanton ways of women after ingesting wine and eating "giant oysters". An additional hypothesis is that the oyster resembles the "female" genitals. In reality oysters are a very nutritious and high in protein. 

Pine Nuts

Zinc is a key mineral necessary to maintain male potency and pine nuts are rich in zinc. Pine nuts have been used to stimulate the libido as far back as medieval times. 

Raspberries and Strawberries

Have been known to be perfect foods for hand feeding your lover. "Both invite love and are described in erotic literature as fruit nipples" Both are high in vitamin C and make a sweet light dessert. 

Truffles

The Greeks and the Romans considered the rare Truffle to be an aphrodisiac. The musky scent is said to stimulate and sensitize the skin to touch. 

Vanilla

The scent and flavor of vanilla is believed to increase lust. According to the Australian Orchid Society, "Old Totonac lore has it that Xanat, the young daughter of the Mexican Fertility goddess, loved a Totonac youth. Unable to marry him due to her divine nature, she transformed herself into a plant that would provide pleasure and happiness."

Wine

A glass or two of wine can greatly enhance a romantic interlude. Wine relaxes and helps to stimulate our senses. 

Now that I've covered foods, herbs and essential oils as aphrodisiacs, what will you be incorporating into your diet or routine to bring that natural desire? 

xox, Dr. G

There are many reasons your 'love system' can be off. Lacking sexual desire, feeling stressed, fatigued, out of balance and just mediocre overall, are all signs that your love system might need some extra attention. I'm breaking down different systems in the body that all play an important role in making sure you are feeling and receiving the love that you deserve!

Circulation and Heart Health

The heart pumps the blood throughout the body and the blood nourishes all of our cells with Oxygen.   Having a strong heart and good circulation is essential for the feeling of love.

Things that support circulation and heart health:

• Exercise, dance and movement
• Massage
• Steam, sauna and whirlpools
• Herbs such as hawthorn berry and passion flower

Healthy Neurotransmitters

The neurotransmitters are the communicating links between our body and our mind. If these chemicals are out of balance we may feel fatigue, depression, anxiety, stress and insomnia. Examples of neurotransmitters are adrenaline, serotonin, gaba and dopamine. 

Each one makes us receptive in love and sex in different ways. If you feel you may be out of balance you may consider having your neurotransmitters tested and getting some targeted amino acid therapy for repair.

Hormone Balance

Our hormones are the chemicals that are secreted by our endocrine organs such as the ovaries, testes, adrenal glands, thyroid and pituitary.

The sex steroids such as estrogen, progesterone and testosterone must be at healthy levels for a particular age. This helps to enhance interest in love and intimacy and promotes optimal performance as well. There are many ways to balance hormones naturally with herbs, diet and nutrition. Hormone testing can also be done if you feel you are not in optimal balance.

Adrenal Health

The adrenal glands are like our batteries. They regulate our stress hormones, blood sugar, sex hormones, inflammation, and immunity. 

The busy American lifestyle may cause adrenal fatigue and exhaustion. If your batteries are running low there will be no extra energy to think about love and relationships. Adrenal testing can be done to see what your reserves are like and there are natural therapies that can support regenerating them.

Relaxation

It is essential to have space in your life to relax and regenerate in order to feel loving. Sleeping 8-10 hours per night is an important part of regeneration (I know, a lot of you are thinking 'I'm lucky if I get 6!'). Time for reading, baths, meditation, and movies may be a way for you to relax and regenerate.

Cultivate Joy

Having fun and celebrating is one of the most important ways to increase your endorphins. Make it a habit to do something fun every day! Make time to cultivate joy by doing things you love and spending time with people that make you happy.

Healthy Food and Lots of Water

Support your body with healthy food and plenty of water to maintain health energy and balance in body, mind and spirit.

xox, Dr. G

In my previous post, The Benefit of Exercise and Different Types of Exercises To Help You Feel Your Best, I discussed the benefits of exercise for women over the age of 50 and broke down some of the different types of exercises that will help you feel your best.  

According to a 2016 survey, nearly 40% of yoga practitioners are over the age of 50. Some women over age 50 have been practicing yoga for years, if not decades, while others come to it for the first time in their 50s.

One thing that's important to understand about yoga is that there are many different types of styles. Some forms of yoga might be too fast-paced, strenuous or physically challenging for some people, no matter their age, while other styles are designed to be therapeutic and gentle. Unless you're an experienced yogi, it's usually best to stick with the gentler forms of yoga, which usually focus on stretching and balance more than on building strength and muscle.

Yoga Options

One of the best ways to get started with yoga and to begin an exercise program when you haven't been physically active in the past is to try chair yoga. During chair yoga, you perform many of the poses, or asanas, while seated on a chair or using a chair for support while standing. 

There are a lot of excellent styles of Yoga. The best options for over 50 are classes based in Iyengar and other structural alignment styles.  General Hatha Yoga is also good. Be careful with some of the intense programs such as Power Yoga and Vigorous Yoga that may overstretch and injure the joints.

Stay tuned for my next articles on strength training exercises you can try at home!

With love, 

Dr. G

There are many ways to help support a healthy hard and cardiovascular system. Between the lifestyle choices we make, foods we eat, exercise we get and more. With all of those other factors in mind, here is my go-to list of recommended nutrients that can be a good addition to your heart-healthy lifestyle.

• Omega 3 Fatty Acids
• Fish oils
• Flax oils
• Garlic
• Co Q10
• Fiber
• B Complex vitamins
• B6, B12, folic acid
• Magnesium
• Antioxidant formulas
• Herbal support:
• Hawthorne
• Passion Flower
• Garlic
• Boswelia
• Turmeric
• Ginger

These nutrients are not only great for cardiovascular health, they are also great nutrients for overall health and wellbeing. If you have questions about any of these nutrients and incorporating them into your routine, I recommend checking in with your doctor to help get you set up on the journey that's going to be best for you!

xox, Dr. G