I am 57 and female, I live in Sydney Australia and my hubby and I started Paleo around 2 months ago. So far we are both feeling there are lots of benefits from eating good natural healthy foods, we have extra energy and it just tastes good! I am hoping after reading lots of blogs and books online that my arthritis pain will reduce but I suppose that will take time. I am over weight and have been most of my adult life but I have decided after trying every diet known to man that I just need to eat healthy and do some exercise (I don't do a lot as arthritis in my knee prevents me from doing any sort of high impact exercise) I will eventually loose some weight. I feel I just need to be happy with who I am :-)
My questions is as a female over 50 is there anything I should be aware of that I might be lacking such as calcium and any other important vitamins. I don't take any supplements and and never have I believe if you eat the right foods you shouldn't need them, and are there many over 50's out there that eat Paleo?
asked byfiftyplus (15)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on February 15, 2014
at 03:11 PM
I'm 54, and I could have written your post almost exactly. I found Paleo exactly a month ago when searching for diets for helping to deal with my RA (diagnosed about a year ago), mostly because I don't want to go on the Prednisone regimen my doctor suggested, but I had to do something about the pain. After 30 days, I have lost 9 pounds with only a little bit of extra "exercise." LIke you, my physical condition (overweight) and my knee, hip, and other joint pain hasn't allowed me to do much. So, for the last month all I have done is to increase my movement a little bit, trying to get to 10,000 steps a day (tracking via a phone app). I have only hit that number a couple times, though.
Last week I week I did join doyogawithme.com, and started doing about 15 minutes a day with Michelle Rubin's series of chair Yoga for Seniors. I have hopes that I will be able to exercise more as I lose weight (looking to lose another 20 pounds) and the pain abates further. The first two weeks I was trying to keep my calories at 1200 (tracking food still everyday in My Fitness Pal). Gave up diet soda completely (more than a 6-pack a day habit!), and it took a little more than 2 weeks to get rid of the sugar (and bread and pasta) cravings. But since then I am doing 1500 calories a day, and it is no effort to stay below that nor am I ever hungry. I expect I will lose more weight pretty slowly, but I sleep better most nights now, and all of this will feed into my long-term health. Prior to these changes I could never sleep more than 3 hours at a time and just got up in the middle of the night most of the time. Recently I have been able to sleep most nights for 5.5 hours, and I hope to continue to increase that. I have also gone down from 12-15 Advil a day to just 2 most days. Still feeling the pain, but down to a level I can handle again.
I did research supplements pretty extensively and I am taking a LOT. Each morning I take 6000 IU Vitamin D3 (and trying to get 15-20 minutes outside), K2, Zinc, Iron, PPQ, Ubiquinol, Omega 3-6-9, L-Carnitine, N-Acetyl Cysteine, and Milk Thistle. An hour or two before bedtime, I take 500mg of Magnesium. I did base this on a Vitamin Panel my doctor ordered (D3 was in the cellar). I try to make sure not to eat anything past 7:30pm. I am also very "regular" now.
I am trying to keep my strictly Paleo daily diet at 15% carbs, 60% fat, and 25% protein, but I was having a hard time hitting that protein number even though I love to cook and have tried lots of great new recipes. So I have recently started adding chia, flax, or Robb Wolf's protein powder to a morning smoothie (needed something quicker for breakfast in the morning) in my new Blendtec (personal reward splurge for sticking with this!). At some point I want to lower the fat number and increase the other two a bit. I now recommend a Paleo diet to anyone who brings up the topic of food and/or diets. Best thing I have ever done for myself.
Hope this helps others in our age group!
on February 14, 2014
at 05:59 AM
First you should answer by commenting if you are the original poster. Makes things cleaner.
Over 50 here and feel much better with Paleo. I take various supplements because the foods you eat in most cases are grown or raised on depleted soils. If the soil doesn't have magnesium for example then your veggies, fruits or meats will be deficient as well. Try to eat organic from farms that have properly cared for soil and amended it as needed to make it rich in minerals. Supplementing Magnesium is important, forget the calcium as it seems to have been a false alarm by the medical community. Read some books on the subject, see the Perfect Health Diet for great info - they have a website with all the supplements listed. Also buy the book and keep it as a reference - I've read it several times already.
I had aching hips from bad eating and too much weight, that has cleared up over the two years or so on Paleo.
on February 14, 2014
at 03:57 AM
Thanks @janknitz for the reply. I will look at those things you mentioned. That's a great tip about the saturated fat I will try that. I am glad to see there are some more over 50's out there it gives me confident that we are doing the right thing. A lot of posts I had read are centered around cross fit and I know that definitely not for me I've seen what they do :-)
on February 14, 2014
at 02:28 AM
54 here. I do take supplements--fish oil, vitamin D, magnesium, and K2 (in the form of NK7). I had a pretty poor health and diet before so I feel the supplements are helpful to bring up my HDL (fish oil), bring up my vitamin D (it was low before), magnesium to help with blood glucose control and K2 just because I don't think you should take Vitamin D without adequate Vitamin A (I get mine from pastured eggs and liver) and K2--they work in synchrony and it's hard to get enough K2 from diet alone.
If you were always fairly healthy and had a good diet, you probably don't need the supplements. But I had poor cholesterol, insulin resistance, low vitamin D, and I don't get much sun. I feel like these have made a big difference for me--I feel great, I have tons of energy, and I almost never get sick anymore with respiratory stuff that used to cause me to be sick 8 to 10 times a year! My blood sugar (with diet and the mag helps) is under control, good BP.
I'm menopausal and having a relatively easy time of it. I don't know that the supplements help, but my diet does. When I have hot flashes I up the saturated fat and they stop! Yay!
You might look at your cholesterol panel and Vitamin D levels just to be sure you have a good HDL number and Vitamin D.