Hot Flushes

Why it happens

Hot flushes are likely caused by the drop in oestrogen levels that starts in a woman’s forties. It’s thought that this oestrogen drop upsets the hypothalamus which acts like the body’s thermostat…

What to do

Keep cool and relaxed. Smoking, alcohol, caffeine and spicy foods can all trigger hot flushes. The jury is still out on whether soy reduces hot flushes; some studies show a positive result, others show no effect. But there’s no harm in including some soy foods in your diet. Try tofu, miso, tempeh, soy milk or soy and linseed bread.

Less muscle strength

Why it happens

As our body ages it gradually loses muscle. Both the number and size of muscle fibres shrink. The less muscle we have, the less energy we burn up and the less food we need to supply our energy needs. If we keep eating the same amount, the excess will be stored as fat. Depressed? Don’t be. We can stop, and even reverse this muscle loss – at any age. A 50-year-old who regularly strength trains will be stronger than an untrained 30-year-old.

What to do

Do strength training. Strength training helps preserve and build muscle mass. It helps keep calcium in the bones, maintains a higher metabolic rate so we’re less likely to gain weight and gives us a good posture. Having strong muscles also means we’re less likely to injure ourselves. Whether its push-ups, pull-ups and squats at home, carrying weights when you walk or a program at the gym, muscle building exercise is critically important. It’s never too late to start.

Creaky, aching joints

Why it happens

Aching joints could be the start of osteoarthritis. This wearing out of the cartilage which acts as a shock absorber between bones is common in people over 45. Again hereditary plays a part or it may be caused by being overweight, a past injury or long term over-use. Or the ache may simply be stiff or weak muscles.

Last year my hip ached so much it woke me at night. I feared the worst – arthritis, osteoporosis or perhaps some rare type of bone cancer. It turned out to be a simple case of weak gluteus medius muscles – common in 40-year-old female runners! After a few weeks of exercises the pain disappeared.

What to do

Strengthen and stretch. Both are critically important to keep muscles and tendons strong and supple.

If overweight, lose weight to relieve stress on the joints.

Buy good shoes to cushion your feet.

Get properly diagnosed. See a doctor, physiotherapist or sports physician. Aching joints can be a symptom of other diseases or even depression. The doctor may suggest taking anti-inflammatory medication. It temporarily relieves swelling and pain but doesn’t fix the problem.

Many people swear by glucosamine supplements. They may help but there’s no guarantee.

After trying everything else, the specialist may recommend surgery to repair or replace the worn out part.

** In the next post we’ll look at deteriorating eyesight and wrinkles.