Micronutrients for Mid-Life Female Runners - She Runs Eats Performs

Episode 15

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Published on:

26th May 2022

HWHR Micros For Midlife

As runners we tend to pay attention to MACRONUTRIENTS – Protein, Carbohydrate and Fat so we thought today we’d spotlight the role of micronutrients especially in our midlife phase.

We’ll be talking about

1.    The different categories of micronutrients and a taking a look at Vitamins

2.    The importance of minerals from your food plan

3.    The potential health concerns you may have in midlife which may be affected by mineral deficiency

4.    A spotlight on iron deficiency and what you can do about it

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SHOW NOTES

(01:29)

An overview of Vitamins and Minerals.

(03:40)

Water-soluble Vitamins – what are they, how do we absorb them and main food sources.

(06:59)

Fat-soluble Vitamins - what are they, how do we absorb them and main food sources.

(09:17)

An overview of macro minerals and trace minerals and the importance of consuming enough but not too much.

(15:01)

Potential health concerns facing mid-life women which may be affected by micronutrient deficiencies.

 ·      IRON DEFICIENCY – during perimenopause periods become erratic and sometimes women experience excessively heavy blood loss which can lead to anaemia and symptoms of fatigue, low energy, shortness of breath.

·      BONE HEALTH – this may not be top of mind when you are in the perimenopause or menopause transition, however this is a vital time to ensure you are supporting bone mineral density. Calcium, Magnesium, Vitamin D and many trace minerals are key to maintaining bone mineral density.

·      STRESS – midlife can often be a time of living with chronic stress with all the responsibilities we have for family E.g. responsibilities for children, elderly parents, our jobs and managing a home. When we are in a position of chronic stress we have a higher requirement for B Vitamins, Vitamin C and Magnesium. Which may mean the body prioritises these nutrients for managing stress and so there is less to power other systems like energy production.

·      THYROID health – Hypothyroidism is a condition which affects up to 5% of the general population, with a further estimated 5% being undiagnosed. Worldwide, environmental iodine deficiency is the most common cause of all thyroid disorders, including hypothyroidism, researchers believe we are not getting enough iodine from our food. Iodine and Selenium are vital for thyroid hormone production.

(18:21)

A spotlight on iron deficiency and what you can do about it.

(23:25)

Nutritional Guidelines on Iron Requirements

(26:16)

Nutrition Tips of optimising dietary iron intake and promoting bioavailability.

 1 Key Action to do after today’s episode

We suggest you get your iron status tested either by your GP of if you’d like a suggestion for an at home test kit drop us an email at hello@runnershealthhub.com and we’ll let you have our suggestion.

Related Topics:

Iron Woman

Hormone Health in Mid-Life

Perimenopause and Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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Happy Running!

Aileen and Karen

www.runnershealthhub.com 

 



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About the Podcast

She Runs Eats Performs
for female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith & Karen Campbell

Aileen Smith & Karen Campbell

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.