Your Over-35 Survival Kit

Dr. Oz shares what you need in your over-35 toolkit to not just survive but thrive, physically and emotionally!

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It seems like when we hit 35, our bodies give us more of the things we don’t want and less of the things we do. Stress, belly fat, and wrinkles increase, while our libidos decrease. Dr. Oz’s over-35 survival kit gives you everything you need to live better, look better, and feel better than ever before.

Relieve Stress: Lemon Balm

We all know how important it is to manage stress, but it’s crucial after 35. As you age, you’re more prone to stress-related conditions like obesity, type-2 diabetes, brain atrophy, heart disease, high blood pressure and more.

Fortunately, all-natural lemon balm is one of the most effective stress relievers out there, which is why it’s been used been used for centuries. It works similarly to prescription stress medications like Valium, binding to brain receptors that calm you down and reduce anxiety.

Lemon balm is available in a number of forms. Try the liquid extract, as it provides nearly immediate results. You can find it in grocery and health stores for about $10. Take one dropper-full in water when you’re feeling stressed or in need of a boost, up to three times a day.

Relieve Bloating: Pineapple Juice

Of course, avoiding salty and fatty foods is important, but as we age, hormonal changes make a flat belly harder and harder to achieve even if you watch what you eat. After 35, your sex hormones fluctuate, making your body retain more water and your GI tract not as efficient, resulting in bloating.

Keep your belly in check with pineapple juice, an all-natural belly flattener! Just one small can a day contains digestive enzymes (known as bromelain) that help break down the food in your gut that could otherwise cause bloating and gas.

Want an even easier way to drink it? Make pineapple juice ice cubes; six cubes a day in your water will help boost your metabolism thanks to the cold, and they’ll digest slowly for daylong digestive relief.

Prevent Wrinkles: A Botox Alternative

Wrinkles are often the first sign of aging after 35, a warning for all to see that your skin isn’t as tight and taut as it used to be. Avoid the cost and potential risks of Botox by using skin products available at any drugstore.

Look for creams containing siloxane and peptides on the label. Like Botox, they take a dual-action approach. Siloxane reduces the appearance of wrinkles instantly, while peptides boost collagen to fill in wrinkles. The best news? It’s available for under $30.

Learn about the other anti-agers that will take years off your face. 

Boost Your Sex Drive: Silicone Lubricant

One of the biggest complaints from women over 35 is that sex starts to become a chore. Sex becomes more difficult and less enjoyable than it once was due to natural changes to your anatomy.

Using a silicone-based lubricant can bring the fun back to the bedroom! It’s much slicker and lasts longer than petroleum-based lubricants. Test it out by rubbing it between your fingers – if it doesn’t melt into your skin, then that’s the kind you want!

Over-35 Nutrition and Prevention

There are four vitamins essentials that belong in your over-35 toolkit. They’ll help prevent cancer and heart disease, protect your bones, and make you look younger.

A Multivitamin

While ideally the majority of your nutrients should come from a diet rich in fruits and vegetables, a multivitamin makes sure nothing falls through the cracks – especially since almost 90% of all women do not get all their vitamins through diet alone.

The most important vitamins and minerals to look for in your multivitamin are vitamins A, C, D and E, as well as the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, B6, biotin, B12, and folic acid). Look for labels marked 100% Daily Value (DV). That’s enough – there’s no need for mega-doses!

Try multivitamins in pill, liquid, or even gummy form! Just cut each individual dosage in half, and take half in the morning and half at night to improve absorption throughout the day. Making sure you get the vitamins you need can boost your immunity, prevent accelerated aging, and help you lose weight.

Calcium and Magnesium

Calcium won’t just protect your bones, it’s an important way to keep your muscles strong too. Pair 600 mg calcium with 400 mg magnesium, to help with absorption. Additionally, be sure to take it 2 hours after eating or taking your multivitamin, as calcium can block the body from absorbing other nutrients.

Omega-3s

Reduce stress and improve your memory as you age with an omega-3 supplement. Omega-3s, found naturally in oily fish, like salmon and tuna, flaxseed, walnuts, and soybeans, keep the stress-causing hormones cortisol and adrenaline in check. They’ve also been shown to improve your memory function as you age. Unfortunately, most people get far too little omega-3s through their diet. Try taking 600 mg of DHA omega-3s at breakfast, looking for supplements in dark-colored bottles to prevent spoiling.

Lutein

As you age, keep your eyes sharp with lutein. It’s a powerful antioxidant that helps prevent cataracts and macular degeneration, the leading cause of blindness in individuals over the age of 60, by protecting you from some of the harmful effects of sunlight. If you’re over 35, take 6 mg in the morning with food for better absorption.

Over-35 Mood Boosters

Finally, it’s time to tackle the emotional changes in mood that occur as the years pass. Crankiness, stress, and even depression can set in, affecting not just you but your entire family. These three foods will help boost your mood naturally, without having to take any drugs.

Fortified Cereals

Cure your crankiness in the morning with fortified cereals, specifically those fortified with vitamin B6. It’s been shown to reduce crankiness, irritability, and mood swings thanks to its neurological effects. Start your day with just 1 cup of fortified cereal, such as wheat bran, to give your mood the boost it needs.

Macadamia Nuts

Macadamia nuts are a perfect remedy for when you’re feeling anxious throughout the day. They’re rich in omega-3s, which can help reduce anxiety by keeping stress-causing hormones cortisol and adrenaline in check. Macadamia nuts make a great snack when you need a lift at work or when you have kids in the car. They’re so big and filling, you only need to eat 8 nuts a day!

Bananas

Bananas aren’t only a nice addition to your smoothie, they’re also a tasty way to drive your blues away. Low levels of serotonin are associated with sadness and depression. Eating one banana a day allows your body to produce more serotonin, leaving both your brain and your taste buds happy.