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Speaker 1: Women can do it all, but that doesn't mean we

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Speaker 1: couldn't use a little extra support. Nature's Bounty Women's Multi

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Speaker 1: vitamin Gummies deliver essential nutrients including antioxidants, vitamin C and

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Speaker 1: E to help you stay strong and healthy and just

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Speaker 1: two delicious raspberry mixed berry flavored gummies per day. Explore

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Speaker 1: how you can support your wellness routine at Nature's Bounty

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Speaker 1: dot com Nature's Bounty It's in your Nature. Hi everyone,

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Speaker 1: I'm Kitty Kuric and this is Next Question. Hi everyone,

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Speaker 1: and welcome to this episode of Next Question, which is

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Speaker 1: sponsored by Nature's Bounty. Today, when it comes to taking

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Speaker 1: care of myself, I'm learning that small choices can really

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Speaker 1: add up, especially when it comes to movement and nutrition.

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Speaker 1: That's why I was super excited to talk with doctor

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Speaker 1: Chris Arajo Torres, she is head of US Medical Affairs

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Speaker 1: for Nature's Bounty, about how we can supplement our daily

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Speaker 1: lives to help stay strong and steady over time, from

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Speaker 1: nutrients like vitamin D and calcium to ways to stay

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Speaker 1: active and keep moving. She shares a really fresh perspective

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Speaker 1: on what matters most as we age. We also touch

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Speaker 1: on routines that support your heart, your bones and your

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Speaker 1: mental well being and how they can fit into your

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Speaker 1: everyday lifestyle. Whether you're already paying close attention to your

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Speaker 1: health or you're just getting started, there's something here for everyone,

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Speaker 1: So let's jump in. Doctor Chris, thank you so much

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Speaker 1: for being here tonight. I really appreciate it. I mean,

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Speaker 1: I guess the focus when you're trained as a doctor

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Speaker 1: really isn't on nutrition, but it's something that you felt

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Speaker 1: passionately about, and I'm just curious, why did you want

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Speaker 1: to make it a centerpiece of your focus on wellness.

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Speaker 2: It's a great question because really you don't get a

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Speaker 2: lot of training in medical school about nutrition. And if

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Speaker 2: I have to think back, when I was in practice,

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Speaker 2: it was really focused on, Okay, what do you need

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Speaker 2: to do to get people to recover and recover from surgery?

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Speaker 2: So it was like very specific to the topics of disease.

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Speaker 2: And then I came into industry and my first approach

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Speaker 2: was really metabolic health, so managing obesity and diabetes, and

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Speaker 2: in that case, nutrition is at the cornerstone of that

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Speaker 2: management of those patients.

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Speaker 3: And then I.

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Speaker 2: Started moving to Okay, what what do we need to

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Speaker 2: do to optimize nutrition for for wellness as we age.

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Speaker 2: It's not you know, it's it's important for everybody and

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Speaker 2: at every at every stage. So that's that's how I

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Speaker 2: came about it.

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Speaker 1: And it's so important, and I think it's so key

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Speaker 1: to longevity.

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Speaker 4: You know, I've been reading so much.

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Speaker 1: Longevity has become such a hot topic, probably because it's

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Speaker 1: become hotter and hotter as I age.

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Speaker 4: And since I'm.

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Speaker 1: Sixty eight, I really interested in longevity.

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Speaker 4: I know, I don't look at too.

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Speaker 1: I'm kidding, I am sixty eight, and I'm okay looking

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Speaker 1: at I actually am okay looking.

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Speaker 4: At you know. And I also feel like I'm proud

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Speaker 4: of my age.

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Speaker 1: And when people on Instagram say things like, wow, you

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Speaker 1: look old, I'm like, damn straight, I look old. I

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Speaker 1: deserve to look old. I've been around a while and

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Speaker 1: then I've blocked them. But anyway, tell us you know

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Speaker 1: how longevity has evolved through the years, because I feel

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Speaker 1: like we're hearing so much about it now.

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Speaker 4: But we didn't used to write.

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Speaker 3: Well because it was really a focus on disease.

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Speaker 1: You know.

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Speaker 2: It was a focus on you know, you got old

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Speaker 2: and you have to manage all these conditions. But I

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Speaker 2: actually think that talking about longevity is a great success.

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Speaker 3: It's a success of.

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Speaker 2: You know, we've increased our lifespan and now we talk

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Speaker 2: about health span because we really want to be well

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Speaker 2: until you know, later in our years.

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Speaker 3: So it's I think it's a positive conversation.

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Speaker 2: Also because wellness is a very dynamic and complex concept,

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Speaker 2: and wellness is not the same for everyone, so we

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Speaker 2: can all tweak and you know, work on our wellness

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Speaker 2: in different ways, in different manners.

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Speaker 3: But it's it's you know, it's a concept that it's

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Speaker 3: just positive.

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Speaker 1: I also think it's interesting because women live longer, and

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Speaker 1: yet they don't necessarily live better, right you know, they

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Speaker 1: live longer chronologically, but they're they're beset by all kinds

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Speaker 1: of medical problems that really impact their quality of life.

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Speaker 1: And I think sort of the whole longevity movement is

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Speaker 1: really focused on how can you live longer but make

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Speaker 1: those cheers really better and healthier, because you know, if

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Speaker 1: you're infirmed, or you're suffering in pain or whatever it is,

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Speaker 1: you know, with your quality of life really suffers. Right Well,

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Speaker 1: I know that we're not going to have time to

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Speaker 1: get bogged into too many details because we have a

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Speaker 1: number of people we're talking to tonight. But when it

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Speaker 1: comes to longevity, what areas do you feel like we

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Speaker 1: should all be focusing on.

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Speaker 3: Yeah, so I like to work in threes.

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Speaker 2: I think a lot of people you know can manage

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Speaker 2: those concepts.

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Speaker 3: So for me, it's nutrition.

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Speaker 2: It's going to be the first is what you eat,

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Speaker 2: focusing on your right nutrients. There's also you know, some

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Speaker 2: people talking about when you eat as well, So it's

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Speaker 2: not only a function of.

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Speaker 3: What, but when during the day. Movement and movement, it

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Speaker 3: is not only.

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Speaker 2: Your physical activity, your structured exercise, but also movement is

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Speaker 2: breaking up from the chair, like you know, trying to

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Speaker 2: be less sedentary, is your movement in your garden. So

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Speaker 2: there's a lot of things that you could do in

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Speaker 2: terms of movement and mobility. And then for me, your

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Speaker 2: mental health and mental health is not just you know,

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Speaker 2: focusing on you know, your own well being, but it's

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Speaker 2: also your social networks, is your purpose, sense of purpose,

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Speaker 2: your faith, faith community. So there's a lot of things

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Speaker 2: that you can do in terms of your mental health.

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Speaker 1: I know that as you get older, your nutritional needs change,

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Speaker 1: and I was curious why does that happen?

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Speaker 4: Why?

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Speaker 1: Well, first of all, I guess your metabolism slows down

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Speaker 1: a lot, right.

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Speaker 2: Well, it does slow down, and you have less calorie

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Speaker 2: needs as you age, but you also have a great

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Speaker 2: deal of specific nutritional needs that you need to address

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Speaker 2: within that calorie So you need to focus on more

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Speaker 2: specific nutrients to meet those demands.

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Speaker 3: So that's first.

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Speaker 2: We also have something that I don't think people recognize

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Speaker 2: is that you need to focus on your hydration because

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Speaker 2: you reduce your thirst, your perception of thirst. So you

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Speaker 2: need to focus on, you know, making sure that you're

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Speaker 2: getting your fluids.

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Speaker 1: What do you mean you mean you don't think you're thirsty,

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Speaker 1: but your body is craving water? What about other liquids?

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Speaker 1: We're going to talk about this, you know, because there

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Speaker 1: is you know, something about having this at city winery.

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Speaker 2: Right, everything in moderation is where is where I'm going

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Speaker 2: to stand with that.

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Speaker 1: But you know, one thing I actually read once is

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Speaker 1: a lot of times when you think you're hungry, you're

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Speaker 1: actually dehydrated, which I thought was so interesting. All right,

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Speaker 1: So metabolic heal metabolism, absorption, hydration.

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Speaker 2: Your absorption also can be impacted for many reasons, like,

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Speaker 2: for example, there's a subset of people that have acid

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Speaker 2: in their stomachs and that impairs your absorption of certain nutrients.

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Speaker 2: You also have inflammatory gastri intestinal diseases or if you

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Speaker 2: have certain medical conditions that are taking medications that impact

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Speaker 2: the absorption of your nutrients. So there's several things that

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Speaker 2: happen as you age. And then for women, and I

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Speaker 2: know that you have you know, super experts and women's

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Speaker 2: health coming after, but for women there's also you know,

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Speaker 2: your hormonal changes that are going to impact your bone health,

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Speaker 2: and you have certain specific needs towards that.

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Speaker 1: Yeah, and I think there's so much interest now in

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Speaker 1: the microbiome, which we're not going to get into a

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Speaker 1: great deal tonight, but sort of your gut health and

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Speaker 1: how that impacts every aspect of your body, not just

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Speaker 1: your body, but also your brain. Your brain health is

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Speaker 1: affected by your gut and your microbiome and sort of

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Speaker 1: the good and bad bacteria. But that's sort of a

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Speaker 1: really interesting new area of study, isn't it.

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Speaker 3: Gut brain nexus.

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Speaker 1: Yeah, like probiotics and all those things. Yeah, tell us

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Speaker 1: about the nutrients you need as you get older. I

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Speaker 1: know you need calcium for example, for your strong bones.

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Speaker 2: Exactly, and you need calcium and you know, there's there

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Speaker 2: are recommendations for like general adults, and then there's increased

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Speaker 2: recommendations as you get older. So you know, you go

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Speaker 2: from your thousand miligrams to twelve hundred miligrams, you know,

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Speaker 2: and when you get older, and for women, that starts

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Speaker 2: at fifty one years of age. So you have your

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Speaker 2: vitamin D that you also need to absorb and incorporate

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Speaker 2: your calcium, and it also increases as you.

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Speaker 4: Age, and you get that you can get that from food.

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Speaker 2: You can get food, So you know there's there's foods

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Speaker 2: there are rich in calcium.

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Speaker 3: There are foods that are rich in vitamin D.

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Speaker 2: Your dairy products, your milk, you're yogurt and you know

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Speaker 2: those are rich and foods you're greens are also very

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Speaker 2: much rich in calcium. Your sardines when you eat it

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Speaker 2: with the bone, like the canned.

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Speaker 1: I can't get into those. I know a lot of

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Speaker 1: people love them.

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Speaker 4: Yes, I do not like I do I do you

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Speaker 4: like them?

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Speaker 1: There's a sartine lover at table three.

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Speaker 3: I can't change recipes.

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Speaker 4: Late, but no, it's true.

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Speaker 1: And like salmon can salmon in particular exactly. Yeah, another

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Speaker 1: I don't love that that, Yeah.

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Speaker 2: But but you know, you can get some of those

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Speaker 2: of sources. Now there's others like, for example, your magnesium.

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Speaker 2: It's also very relevant. And one thing that people do

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Speaker 2: not know is that, for example, I think the latest

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Speaker 2: survey that in Haines that was published in twenty sixteen,

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Speaker 2: forty eight percent of adults do not consume the recommended

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Speaker 2: amount of magnesium. So there's also nutrients of interest because

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Speaker 2: we don't consume them in the diet. You know, So

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Speaker 2: you have as we said, the calcium, vitamin D, magnesium,

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Speaker 2: fiber is very much under consumed and it's fair important

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Speaker 2: for your diet health and protein protein, I will say,

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Speaker 2: it's also something that you need to focus. So if

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Speaker 2: you if you are looking at your diet, then focus

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Speaker 2: on your protein. Focus on the fish and the fatty

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Speaker 2: fish that has the good the good oils you know

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Speaker 2: from for your mega threes and your greens that have

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Speaker 2: a good deal of minerals. And if you have deficiencies,

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Speaker 2: then you need to consult with your healthcare professional and

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Speaker 2: you can supplement those.

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Speaker 1: Women can do it all, but that doesn't mean we

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Speaker 1: couldn't use a little extra support. Nature's Bounty Women's multi

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Speaker 1: vitamin Gummies deliver essential nutrients including antioxidants, vitamin C and

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Speaker 1: E to help you stay strong and healthy, and just

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Speaker 1: two delicious raspberry and mixed berry flavored gummies per day.

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Speaker 1: Explore how you can support your wellness routine at Nature's

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Speaker 1: Bounty dot org Nature's Bounty It's in your Nature. I'm

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Speaker 1: going to talk to Mary Claire a little bit later.

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Speaker 1: Like every post I see every real I spend like

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Speaker 1: fourteen hours day on my phone, which is an issue.

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Speaker 1: I'm so glad my husband left. But you know, it's

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Speaker 1: all about getting more protein and your diet and like

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Speaker 1: eating your weight and protein. I'm like, what the hell

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Speaker 1: I could never do that? And is that kind of

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Speaker 1: going overboard? Having you all noticed people are starting to

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Speaker 1: talk more about fiber.

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Speaker 2: I'm happy that there is some focus of fiber because

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Speaker 2: it's a nutrind that it's hard to get. On the

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Speaker 2: protein side, there are recommendations like the point to eight

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Speaker 2: rams per kilober body weight day. That's the general, but

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Speaker 2: you know, there are certain circumstances where you need to

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Speaker 2: go a little bit higher, and when you're managing your weight,

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Speaker 2: you might need to go a little bit higher as well.

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Speaker 2: So there are personalized recommendations for protate so.

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Speaker 1: You don't have to follow every instagram in influencer. Let's

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Speaker 1: talk about overall bone and joint health, because about fifty

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Speaker 1: four million Americans have osteoporosis, low bent bone mass, or both,

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Speaker 1: and two million osteoporotic fractures cur annually. Researchers predict that

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Speaker 1: the number will exceed three million people a year by

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Speaker 1: twenty forty. Now, I have osteopenia, which I guess is

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Speaker 1: the precursor to osteoporosis. Lovely, I also have some arthritis

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Speaker 1: in my back. But I'm just curious, are what should

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Speaker 1: people be doing to stave off osteopenia osteoporosis, to really

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Speaker 1: keep their bone strong.

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Speaker 2: So I will say that the first you can do

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Speaker 2: something at every age, you know, to promote your bone health.

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Speaker 2: It's not that if you didn't do it young and

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Speaker 2: then you're done. No, there's there's every age that you

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Speaker 2: can do to improve your bone health. You're going to

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Speaker 2: focus on your nutrients that we talked about, the calcium,

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Speaker 2: divitamin D, the protein. Those are important, but then exercise,

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Speaker 2: you know, and exercise. It's not only your obit exercise,

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Speaker 2: but also your resistance training. That's really important. And then,

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Speaker 2: of course what you can do to preserve your joint health.

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Speaker 1: So let's talk about resistance training and weight training, because that,

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Speaker 1: again is something we're hearing so much more about. Women

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Speaker 1: lose a certain amount of muscle mass every year. So

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Speaker 1: is weight training the best thing to do to come

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Speaker 1: back that? And what does it mean? Like you hear

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Speaker 1: weight training? Is it sort of what do you call

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Speaker 1: it when you use your own weight weight bearing exercise?

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Speaker 1: Weight bearing exercises like planks or do you need to

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Speaker 1: lift really heavy weights? You know, what is the rule

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Speaker 1: of thumb for that? By the way, I did weight

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Speaker 1: training Chris recently with a friend of mine, and I

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Speaker 1: hadn't done so much of these heavy weights in a

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Speaker 1: long time. She made me carry around forty pounds in

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Speaker 1: each hand for like a minute.

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Speaker 4: I almost passed out.

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Speaker 1: For three days, I had trouble actually sitting on the toilet.

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Speaker 1: I mean, honestly, with all these squats, I was like,

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Speaker 1: this is miserable, and then it made me not want

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Speaker 1: to do it anymore.

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Speaker 4: But TMI, I know, TMI.

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Speaker 2: Yeah, But you know, you do train and you do

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Speaker 2: improve because it really improves your strength of all your

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Speaker 2: you know, large muscle groups.

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Speaker 1: And you were talking telling me backstage how your muscles

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Speaker 1: and your bones actually worked exactly.

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Speaker 2: So it doesn't improve It not only improves your muscle health,

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Speaker 2: but it improves your bone health because muscles are attached

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Speaker 2: to your bone, so you know, they pull and they generate,

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Speaker 2: you know, better formation of new bone structure. But the

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Speaker 2: general recome is that at least two times a week

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Speaker 2: you would do a general strength training that incorporates all

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Speaker 2: of your large muscles like your legs, hips, back, shoulders,

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Speaker 2: twice a week. Twice a week, yeah, exactly, And then

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Speaker 2: the rest of the week you're going to do the

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Speaker 2: rest of your physical activity. You're aerobics, you're going to

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Speaker 2: do and that's going to be one hundred and fifteen

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Speaker 2: minutes if you're doing moderate like walking, et cetera, or

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Speaker 2: seventy five minutes since you're a little bit more intense

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Speaker 2: like you're running, et cetera. So you can combine all

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Speaker 2: of those.

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Speaker 1: Let's talk about jumping, because that's kind of a new

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Speaker 1: thing too. Have you guys heard about the jump Roe

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Speaker 1: being and all that. Who can jump? At our age?

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Speaker 1: We can still jump? What's wrong with you? You pee?

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Speaker 4: Huh? All you pee when you jump.

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Speaker 1: This is why I wanted my husband really all right,

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Speaker 1: tell us about jumping and why it's in important and

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Speaker 1: what happened.

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Speaker 4: Well, we're going to be talking about incontinence later, ladies.

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Speaker 2: Well, jumping is important because it improves your balance, It

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Speaker 2: improves your your increases your heart rate, so you're doing

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Speaker 2: cardiovascular It also is weight bearing, right, so it really

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Speaker 2: combines a lot of those you know, the types of

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Speaker 2: exercise that you want to be doing into into that

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Speaker 2: moving and then it improves your own sense of where

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Speaker 2: your body stands, so it really improves your balance, and

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Speaker 2: balance is really important to avoid falls.

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Speaker 1: So ideal, and we're going to talk about balance in

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Speaker 1: a moment, but if you had to jump like my

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Speaker 1: pilate's teachers backstage, I love her, Ashley, Hi, Ashley, but

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Speaker 1: she wanted to know. She got a mini tramp and

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Speaker 1: she said, I jump on that because it's easier on

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Speaker 1: the joints, on your joints. On the other hand, is

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Speaker 1: it is effective if you're doing it on a mini

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Speaker 1: tramp as when you're doing it on the heart a

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Speaker 1: heart surface.

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Speaker 2: I think I haven't seen a study that compares one

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Speaker 2: thing to the other in terms of effectiveness. But to me,

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Speaker 2: the most important thing for jumping is do it safely,

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Speaker 2: start with low impact, which that your mini tramp will

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Speaker 2: give you start low impact and you build from that.

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Speaker 2: You know, because heart of like heart surfaces can be

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Speaker 2: a very big impact to your joints, so you really

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Speaker 2: need to start safe, low impact, work on your balance,

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Speaker 2: and then you can move to it.

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Speaker 1: But it's interesting, it's just that that on your bones

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Speaker 1: actually just builds them. But again, start slowly and build up.

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Speaker 1: And you mentioned balance, and I think this is so important.

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Speaker 1: This is something I've been trying to focus on. Why

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Speaker 1: is that so important? First of all? Why does why

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Speaker 1: do we start to lose that as we age?

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Speaker 2: I think because we lose just the for example, your

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Speaker 2: core tone. You know that your strength, your muscle strength

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Speaker 2: in many places.

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Speaker 4: Well it's probably losing that muscle mass.

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Speaker 2: You're also losing your range of mobility, your joint flexibility.

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Speaker 2: So when you do balance, what you're really trying to

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Speaker 2: avoid is falls.

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Speaker 3: You know, it's.

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Speaker 1: It's because the statistics on falls are really scary. You know,

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Speaker 1: if you fall and you break break a hip or whatever,

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Speaker 1: then it's really very difficult after that to.

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Speaker 2: Fall downhill from exactly recoveries are not good, so I

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Speaker 2: would say, yes, combine you know, the different type of buxs.

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Speaker 1: Or and even like standing on one foot that's for

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Speaker 1: sixty seconds, right, can be good. And lately I've been

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Speaker 1: trying to do it with my eyes closed. It's really hard.

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Speaker 1: I don't know if you all have tried to do it.

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Speaker 1: And why is that sort of helpful versus with your

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Speaker 1: eyes open, Because you know, I think you need that.

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Speaker 1: You know, when you spot or you see a point

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Speaker 1: in the distance and you can look at it during yoga,

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Speaker 1: when you're doing a tree whatever, it really helps.

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Speaker 4: But when you close your eyes it's super hard.

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Speaker 3: You lose that.

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Speaker 2: But also, you know, just stand close to something that

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Speaker 2: you can touch, you know, yeah, like the back of

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Speaker 2: a chair. You know that, you know that you have

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Speaker 2: something there, so you can do all those exercises.

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Speaker 3: In the context of safety.

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Speaker 1: I think it helps with your posture too, But does

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Speaker 1: that would be sad if you're practicing balance and then

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Speaker 1: you fall because you're trying to have good balance, that

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Speaker 1: would be so depressing. So what are like the three

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Speaker 1: main takeaways for everybody here today?

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Speaker 2: Okay, so main takeaways are You're going to focus on

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Speaker 2: your nutrition, focus on those nutrients of interest that we discussed.

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Speaker 2: You're going to focus on your physical activity, your movement.

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Speaker 3: Sleep.

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Speaker 2: We didn't talk about sleep, but get your seven to

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Speaker 2: eight hours of sleep, and then you know your Marry

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Speaker 2: Claire says.

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Speaker 4: Mary Claire says day drinking is healthier. We'll talk to

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Speaker 4: her more.

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Speaker 1: About alcohol because honestly, there's a lot of conflicting information,

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Speaker 1: actually a lot of information many of us don't want

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Speaker 1: to hear.

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Speaker 2: Yeah, and then do this social social, your networks. You

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Speaker 2: know your mental health, but also you know your sense

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Speaker 2: of purpose and maintaining your friends.

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Speaker 3: That's also very important.

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Speaker 1: Well, Chris, thank you so much for Thank you anyway,

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Speaker 1: Thank you appreciate it, thank you, thank you, Thanks for listening.

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Speaker 4: Everyone.

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Speaker 1: If you have a question for me, a subject you

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Speaker 1: want us to cover, or you want to share your

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Speaker 1: thoughts about how you navigate this crazy world, reach out

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Speaker 1: send me a DM on Instagram. I would love to

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Speaker 1: hear from you. Next Question is a production of iHeartMedia

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Speaker 1: and Katie Kuric Media. Secutive producers are Me, Katie Kuric,

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Speaker 1: and Courtney Ltz. Our Supervising producer is Ryan Martz. And

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Speaker 1: our producers are Adriana Fazzio and Meredith Barnes. Julian Weller

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00:22:12,080 --> 00:22:16,720
Speaker 1: composed our theme music. For more information about today's episode,

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Speaker 1: or to sign up for my newsletter, wake Up Call,

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Speaker 1: go to the description in the podcast app, or visit

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