Nov 8, 2024 – Bone scans, stress, and protein intake as we get older
Happy Friday! Each week, I’m sharing two nano health habits, a lesson, and an inspirational quote to ponder on your health journey.
No one’s yet discovered the elixir of youth. There is no one fix for a longer, healthier life. What we do have, though, are nano or micro habits that together make all the difference.
Episode 2 of my podcast The Health Refresh has just come out. It’s about four pillars of health that I’ve found helpful on my way to becoming CEO of my health. You can find it wherever you listen to your podcasts.
Two Nano Health Habits
Measure bone density & muscle mass: DEXA scans are a precise way to measure bone density and muscle mass, and they used to be found only in hospitals. Now, these low-dose X-ray machines are in wellness centers like Dexafit.
Know that we live in a stressful environment: Did you know that most visits to primary care doctors are stress related? As many as eight in 10 patients in America go to see their doctor for a health issued related to stress.
One Lesson
We need more protein as we get older: We all need protein to build and keep muscle, boost our skin and protect against infection. But as we age, our body doesn’t use protein as well as it once did so we need to eat more protein than when we were younger.
The Recommended Dietary Allowance for protein is 0.8g of protein per kilo, but research suggests that’s not enough as we get older. An easy number to aim for is 1g of protein per kilo as a start.
The average American woman weighs 77kg, so that would be 77g of protein per day. If you’re not used to eating much protein, that’s a good number to aim for.
One Quote
“Be yourself; everyone else is taken.” Oscar Wilde
Jules Walters
I'm a health coach for busy people, supporting transformations in health in under 30 minutes a day.
I studied through the Institute for Integrative Nutrition in New York, and I have a first-class degree in molecular genetics through King's College London.
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