Empowering Women Through Aging
Dr. Vonda Wright, a longevity expert and orthopedic surgeon based in Orlando, challenges prevailing narratives around aging and women in her new book, “Unbreakable: A Woman’s Guide to Aging With Power.” Recognizing that discussions around longevity often prioritize the experience of men, she seeks to illuminate the distinct challenges and opportunities women face as they age.
“We have a gamut of people framing men living longer as longevity and a very hopeful message,” Wright observed. “For generations, when you think of women living longer, the solution is anti-aging, as if there’s something wrong with us. There’s nothing wrong with us. We are aging in a different way than men.”
Wright aims to provide women with the knowledge and tools to enhance not just lifespan but also the quality of life. She emphasizes the importance of understanding hormonal changes and encourages proactive approaches to health and strength from ages 35 to 45, which she identifies as a “critical decade.”
“I believe and have shown that with a daily investment in our mobility, in smart nutrition, in mobilizing our mindset,” Wright stated, “we can live healthy, vital, active, joyful, unbreakable lives long into the foreseeable future.”
Changing Perspectives on Aging
In a conversation with CNN, Dr. Wright shared her insights on how women can adjust their attitudes towards aging and adopt healthier practices.
Identifying Personal Values
“I spend a lot of time in the first part of my book asking women to identify what their values are — their ‘why’ for making changes,” Wright explained. She highlighted the importance of independence and the desire to avoid becoming a burden on loved ones as motivating factors for many women.
Understanding Scientific Findings
Wright discussed crucial scientific insights regarding female aging, noting, “There are estrogen receptors everywhere, from brain to muscle to bone. Without estrogen, nearly every organ system is affected, meaning the rate of aging increases.” For instance, women may experience a loss of 15% to 20% of bone density during perimenopause, a more rapid decline compared to men. Wright urges women to make hormone optimization decisions based on facts rather than fear.
Nutrition for Longevity
Wright offers practical dietary advice for women looking to maximize their health:
- Recomposition over Weight Loss: Focus on building lean muscle and reducing body fat rather than merely losing weight.
- Importance of Nutrition: “Women deserve to eat,” she stressed, advocating for a protein intake of 1 gram per ideal pound each day to support muscle growth.
- Reducing Sugar Intake: Wright warns against excess sugar consumption, linking it to chronic inflammation and various diseases.
- Whole Foods: She emphasizes deriving nutrition from whole foods and includes recipes and meal plans in her book.
Movement Patterns for Aging Effectively
Wright introduced a framework for exercise she calls “FACE”:
- F – Flexibility: Encourage activities like Pilates and yoga that enhance joint mobility.
- A – Aerobic Activity: Recommend a balance of 80% lower heart rate exercise and 20% high-intensity intervals.
- C – Carry a Load: Focus on strength training with fewer reps and heavier weights.
- E – Equilibrium: Prioritize balance and coordination to reduce fall risks.
Progressing to Heavy Lifting
Wright suggests starting with small habits, like daily walking, to build momentum towards strength training. She encourages women to consider hiring trainers for guidance and to think long-term about their fitness journeys.
Building Mental Resilience
The author also discussed the role of mental toughness, based on research surrounding resilience. “Interestingly, one of [the factors] is physical activity,” she noted, emphasizing how physical challenges can enhance mental fortitude. “If you learn to lift heavy, what happens physically is you get stronger. But every time you’re done lifting, your brain feels invincible.”
Wright underscores the need for women to prioritize their health and well-being, reminding them that they are worth the effort. “Many times people, especially women, prioritize everything in the world in front of themselves,” she said. “But the reality is, to do the work, we need to realize that we are worth the daily investment.”
