Living our best life.

It's good to be alive, but it's best to truly live.

Let your spirit fly.

Celebrate the journey every single day Aging with Grace and Style in our own special Way.

Have you ever noticed something about your body and thought, wait, when did that start happening?

Maybe your skin feels drier than a desert, your hair isn't as full as it used to be, or your favorite foods just don't hit the same.

Aging over 50 is full of surprises.

Some funny, some frustrating, but all part of the journey.

Hey friend, ever feel like those old fashioned ideas about aging just don't fit you?

If you're ready to own this incredible chapter with grace, style and a touch.

Of sass, this is your space.

Welcome to the Aging with Grace and Style podcast.

I'm Valerie Hatcher and I'm here with empowering tips, inspiring stories, and a whole lot of fun just for us women over 50.

So grab your favorite beverage, turn up.

The volume, and let's get started.

Today's topic is one that I think we can all relate to, the surprising changes that happen to our bodies as we age.

From skin that suddenly needs a gallon of moisturizer to muscles that require a little extra tlc.

We're talking about it all.

So grab your favorite drink and let's jump in.

So let's start with skin and hair.

Because let's be honest, they're the first to announce, hey, you're not 30 anymore.

Your skin gets thinner as you get older, becoming drier and more fragile.

My skin has gotten so dry, especially in the winter, it feels like it drinks up my moisturizer and then asks for more.

And hair.

A while ago I started noticing that my hair was thinning, especially in the top.

It was stressful at first, but then I sought the treatment from a dermatologist and learned that some of the thinning is normal after 50, and that there are ways to manage and treat it.

You can counter skin dehydration.

Here's what I've learned.

Hydration.

Yes, drink more water, but also think about locking in that moisture.

I use a heavier moisturizer now because those light lotions I used to use in my 30s, they just don't do the job anymore.

Or add a humidifier, especially in the colder months.

This keeps the air in your skin hydrated and then gentle exfoliation.

So once or twice a week I use a gentle exfoliant to help remove dead skin without causing irritation.

And then for the hair, be gentle.

If your hair is thinning like mine, it's time to Be more careful with it.

I've cut back on heat styling and my hairstylist is very particular about what shampoos he uses.

And a few months a year I actually get my hair braided, which allows it to rest from all styling.

These steps have really made a difference for me.

And then from a nutrition perspective, foods like eggs, nuts and leafy greens help to support hair health.

I've heard that supplements like neutral fall also work.

And then consult a dermatologist.

So when my hairstylist recognized that my hair was thinning, I went to a dermatologist.

He explained that some thinning is normal as we age.

But part of my problem was hereditary.

So we agreed on a treatment plan that included reducing the scalp inflammation, some medication and prp, which is platelet rich plasma injections.

And the treatment has helped.

Now let's talk hormones.

Because let's be honest, menopause comes with its own set of surprises.

Sleepless nights, mood swings.

And let's not forget the infamous hot flashes.

I've had nights where I felt like I was lying on a furnace.

If you're going through this, then you know exactly what I mean.

It can feel overwhelming.

But here's how I've managed.

First of all, for sleep and mood, I, I, I try to stick to a routine.

They say that going to bed and waking up at the same time every day really helps to regulate your body.

I'm not sure if it works, but I am pretty consistent about the time that I go to bed and when I wake up.

Now, I'm not saying that I go to sleep, but I am in the bed.

And then cool your space.

A fan, breathable bedding and lighter pajamas are lifesavers during those hot flash moments.

Now my husband is freezing, but I'm good.

And then get moving.

Even a 20 minute walk or some yoga or stretches are helpful and they really truly help my mood and my sleep.

And then around balancing your hormones, talk to your doctor.

There are options out there.

Whether it's hormone replacement therapy or natural alternatives, there's no shame in getting help.

It's definitely worth having a conversation to find what works for you.

Now I use bioidentical pellets.

I get them inserted about every four months or so.

And these have been really working for me.

I've been using them for a few years now.

And also foods like soy or flax seeds and chickpeas peas.

They can naturally support hormone balance.

Let's talk about sensory changes.

So that would be seeing, tasting, smelling differently.

This really caught me off guard.

So Changes in my senses like as I mentioned, seeing, tasting and smelling.

My night vision, it started to decline, making driving after dark a bit nerve wracking.

And my taste buds.

Well, I used to like things that I used to like.

For some reason I don't like anymore.

At times it seems that maybe they've mellowed out, but I don't know.

So here's how I've adapted my eyes.

I was reminded of the importance of not skipping eye doctor visits.

My declining night vision was due to cataracts and surgery made a huge difference.

Then there's blue light protection.

I spend a lot of time on the computer, at least 12 hours per day.

Don't judge.

Blue light glasses can help reduce strain.

And then foods again.

Foods like spinach and eggs.

They're good for eye health.

I used to hear that carrots were good for eye health too and then asked for taste.

I try to play with flavor.

I've started using more herbs and spices and fresh lemon juice to add kind of some zing to my meals.

And stay hydrated.

I know this one pops up everywhere.

This shows how important staying hydrated is, but it really helps keep your taste buds functioning.

Then let's talk about bone and muscle health or staying strong.

And I have to admit this one hit me hard.

I started noticing that I wasn't as strong as I used to be.

Certain things felt heavier and getting up off the floor wasn't as smooth as it used to be.

But here's the thing.

Our muscles.

They don't disappear overnight.

I've realized that I need to step up my game.

So with a little intention, there are things that we can do to stay strong for bone and muscle.

Start strength training.

Like light weights or resistant bands.

They're a great place to start.

Even body weight exercises like squats and push ups can make a big difference.

Prioritize protein.

There was a time when I consistently wasn't eating enough protein.

Heck, sometimes now I have to remind myself to make sure that I include protein with every meal.

I try to get it in through eggs, chicken, yogurt, peanut butter and protein shakes.

Of course there are other sources, but these are my go tos.

Then weight bearing exercises.

So walking, yoga, stretching, those are my go tos.

They're gentle, but they're effective for maintaining bone density and strength.

Dips in estrogen can cause a loss of bone density, putting women over 50 at greater risk for osteoporosis.

Low bone density is quite common.

I recently read that one out of every two women over 50 is likely to break a bone due to osteoporosis.

That's crazy.

I recently had a bone density test which I recommended after 60 and my bones are fine.

Thank goodness.

All right, now let's get into the quirky stuff.

Here are some changes that I didn't expect, but I've learned to laugh about them and make adjustments.

So now let's get into them.

Okay.

Different smelling sweat.

Did you know that hormones can change how we smell?

I switched to Lumi 72 hour older controlled deodorant and it works good for me.

Have you tried it?

There seem to be a lot of long lasting deodorants out there at this point.

So figure out what works for you.

Then decrease bladder control.

So let's just say sneezing and laughing can be a little risky.

And don't try to jump rope.

Geez.

But Kegel exercises have been said to work for strengthening the pelvic muscles.

Then there are digestive issues.

Foods that that used to sit well with me, they don't now.

I've had to be more conscious about my diet.

Adding fiber, drinking more water and taking probiotics.

They've really helped my digestion.

Let's just say Metamucil is part of my daily routine.

And then there are memory lapses.

If I had a dollar for every time I forgot why I walked into a room.

I mean, I've just learned to laugh about it, write things down and challenge my brain with puzzles and word games.

Here's another did you know you really do shrink with age?

And it's not necessarily due to posture.

Here's the scientific explanation.

Between 30 and 40, the disc between the vertebrae of your spine begin to dry and thin out.

That results in compression of your spine.

They say people ideally only lose about a half inch every decade.

After 40.

Well, all I know is I still say I'm five nine.

I'm just going to continue to focus on my posture at weight bearing exercises to maintain my height.

In spite of the disc theory, here's the truth.

Aging is inevitable, but it's how we respond to the changes that matter.

Our bodies are shifting, but these shifts are just reminders to pay attention, to adapt and care for ourselves in new ways.

Aging is a privilege, and with the right mindset, we can thrive through every stage.

Let's embrace this season with grace and style.

This week, I want you to pick one change that we talked about today.

Whether it's your skin, your strength, your sleep, or anything else.

And just try one tip to address it.

Maybe it's drinking more water or adding a short walk to your day or even booking that long overdue eye exam.

Whatever it is, start small and see how it feels.

And if you want some accountability, write it down and keep track of how you're doing.

I'll even be your accountability partner if needed.

Just let me know.

Remember, aging with grace and style is all about progress, not perfection.

And I am cheering you on every step of the way.

Girl.

We got this.

Thanks for hanging out with me today.

I hope you're feeling inspired and ready to own your awesomeness.

I love sharing this space with you and if you love today's episode, do me a favor.

Share it with a friend who could use some extra inspiration.

A quick rating and review really helps too.

Don't forget to subscribe so you never miss an episode.

Let's keep this conversation going.

Head over to pod.agingwithgraceinstyle.com to sign up for my newsletter.

Until next time, keep shining with grace, style and a whole lot of sass.

It.