Tag: Hydration

Let’s Talk About the Olive Oil Shots Trend Everyone Is Trying

If you’ve been on social media lately, you’ve probably seen it. Women taking a shot of olive oil first thing in the morning.

Some swear it helps with their glowing skin, digestion and moving things along if you catch my drift, weight loss and systemic inflammation. And so naturally, the question in my mind becomes:

“Should I be doing this too?”

As a nutritionist and someone who grew up in a Mediterranean culture where olive oil was basically its own food group and I created a Mediterranean Cookbook with over 80 Weight-Loss Friendly Protein-Rich Recipes, I love this conversation.

But I also want to bring it back to reality. Because like most things in wellness:

  • it’s not about the trend
  • it’s about how it actually works in your body

Are Olive Oil Shots Good for You?

Let’s start here. From a nutrition standpoint:

No food is inherently “good” or “bad.”

What matters is:

  • portion
  • context
  • your goals

Olive oil is absolutely a high-quality, nutrient-dense fat. But it is also calorically dense.

Just 1 tablespoon = ~120 calories and 14g of fat

So when you take it as a shot, you’re adding calories quickly without much volume or satiety.

So… is it a good idea?

It depends.

It can be helpful if:

  • you need more healthy fats in your diet
  • you’re not actively trying to lose weight
  • you struggle with digestion or constipation
  • you’re supporting skin health

It may not be ideal if:

  • you’re trying to stay in a calorie deficit
  • you’re already consuming enough fats
  • you’re using it as a “magic fix”

And this is where most women get tripped up. Just because something is healthy doesn’t mean it’s calorie-free and it doesn’t mean MORE is better.

Why Olive Oil Shots Are So Good for Skin (Especially After 40)

This is honestly one of the biggest reasons olive oil is trending right now. And yes, there is science behind it.

Olive oil is rich in:

  • monounsaturated fats
  • vitamin E
  • polyphenols

These compounds help:

  • protect against oxidative stress
  • support skin barrier function
  • reduce inflammation
  • improve hydration

Research shows that diets rich in olive oil (like the Mediterranean diet) are associated with better skin aging outcomes and reduced oxidative damage (Buckley & Howe, 2010).

What women actually notice when they start eating more olive oil:

This comes from both personal experience and coaching clients:

  • skin feels more hydrated
  • less dryness
  • more “glow”
  • improved elasticity over time

But here’s the key:

You don’t need to take it as a shot to get these benefits.

What’s likely happening beneath the surface is that olive oil supports the structure and function of your skin at a cellular level. The fats in olive oil become part of your cell membranes, helping them stay flexible and better able to retain moisture, while its antioxidant compounds help protect skin cells from daily environmental stressors like UV exposure and pollution. Over time, this creates a more resilient skin barrier which is why the changes feel gradual, natural, and long-lasting rather than immediate or superficial.

The Real Health Benefits of Olive Oil

Let’s zoom out beyond the trend. Olive oil especially extra virgin olive oil (EVOO) has been extensively studied. Research-backed benefits include:

Heart Health

The cardiovascular benefits of olive oil are largely driven by its high content of monounsaturated fatty acids, particularly oleic acid, which has been shown to help improve lipid profiles by lowering LDL (“bad”) cholesterol and maintaining or even increasing HDL (“good”) cholesterol. In addition, olive oil contains bioactive compounds that support endothelial function, the health of your blood vessels, helping them remain flexible and responsive. This combination contributes to improved circulation and reduced atherosclerotic risk over time, which is why it plays such a central role in heart-protective dietary patterns like the Mediterranean diet.

Blood Sugar Regulation

Olive oil can influence how your body processes glucose by slowing gastric emptying and modulating the release of glucose into the bloodstream after meals. This leads to a more gradual rise in blood sugar rather than sharp spikes. Additionally, its fatty acid profile may enhance insulin signaling pathways, allowing cells to respond more effectively to insulin. This improved efficiency can help stabilize energy levels and reduce the likelihood of blood sugar crashes, which is particularly relevant for women experiencing midlife metabolic changes.

Reduced Inflammation

The anti-inflammatory effects of olive oil are largely attributed to its polyphenols, including compounds like oleocanthal, which has been shown to act in a similar way to certain nonsteroidal anti-inflammatory drugs by inhibiting inflammatory pathways in the body. Chronic, low-grade inflammation is a key driver of many age-related conditions, and regularly consuming these compounds can help modulate the body’s inflammatory response. Over time, this creates a more balanced internal environment that supports overall health and recovery.

Brain Health

Olive oil supports brain health through multiple mechanisms, including its antioxidant content, which helps protect neurons from oxidative stress, a major contributor to cognitive decline. It may also support the integrity of neuronal cell membranes, which are essential for efficient communication between brain cells. Emerging research suggests that compounds in olive oil may help reduce the accumulation of proteins associated with neurodegenerative diseases, while also supporting blood flow to the brain, both of which are critical for maintaining cognitive function with age.

Nutrient Absorption

Fat-soluble vitamins A, D, E, and K, require dietary fat to be properly absorbed in the digestive tract, and olive oil provides an efficient vehicle for this process. When consumed with foods rich in these nutrients, olive oil stimulates the formation of micelles in the gut, which are necessary for transporting these vitamins across the intestinal lining into the bloodstream. Without sufficient fat, a significant portion of these nutrients may pass through unabsorbed, which is why including olive oil in meals can meaningfully enhance the nutritional value of the foods you’re already eating.

The Part No One Talks About About Olive Oil Shots: Calories Still Matter

This is where I want to be very clear. Because this is where social media gets it wrong. Olive oil is healthy. Bu  it is still calorie-dense.

So if your goal is weight loss, adding olive oil shots without adjusting your intake elsewhere can:

  • slow progress
  • stall fat loss
  • create confusion

This is why context matters.  Inside THOR, we teach macro-based nutrition to women over 40 because it removes guessing. You can absolutely include olive oil. But it should fit into your overall plan.

(Not be added on top of everything else.)

What to Look for in a High-Quality Olive Oil Shots

Not all olive oils are created equal. Here’s what actually matters:

Extra Virgin Olive Oil (EVOO)

Extra virgin olive oil is produced without the use of heat or chemical refining, which means it retains its natural structure and bioactive compounds. Because it undergoes minimal processing, it preserves higher levels of beneficial nutrients like polyphenols and vitamin E. In contrast, more refined oils lose a significant portion of these compounds during processing, which reduces both their nutritional value and protective health effects.

Origin & Single-Source Olive Oils

Where your olive oil comes from matters more than most people realize. Single-origin or single-estate olive oils are produced from olives grown in one specific region or even one farm, which allows for greater traceability, quality control, and consistency. When oils are blended from multiple countries, it becomes harder to verify freshness, harvesting practices, and overall purity. Climate, soil (terroir), and olive variety all influence the oil’s nutrient profile and polyphenol content, so knowing the origin gives you insight into both flavor and quality. In general, single-source oils from reputable producers tend to be fresher, less processed, and more transparent and that makes them a more reliable choice if you’re looking for both taste and health benefits.

Cold-Pressed

Cold-pressing refers to extracting oil from olives without excessive heat, typically keeping temperatures below a certain threshold to prevent degradation. Heat can break down delicate antioxidant compounds and alter the chemical structure of fats, reducing their stability and health benefits. By avoiding heat, cold-pressed oils maintain a higher concentration of polyphenols and preserve the integrity of the fatty acids, making the oil both more nutritious and more stable.

Dark Glass Bottle

Olive oil is highly sensitive to light, which can trigger oxidation—a chemical reaction that degrades both flavor and nutritional quality. Exposure to light accelerates the breakdown of antioxidants and can lead to the formation of harmful free radicals. Dark glass bottles act as a protective barrier, reducing light exposure and helping to preserve the oil’s freshness, potency, and shelf life.

Freshness

Olive oil is not like wine—it does not improve with age. Over time, oxygen exposure leads to oxidation, which gradually degrades its beneficial compounds and alters its flavor profile. Fresher olive oil contains higher levels of active antioxidants and retains its intended nutritional properties. This is why looking for a recent harvest date is important, as it gives a better indication of the oil’s current quality and effectiveness.

Taste Profile

The slightly peppery or bitter taste found in high-quality olive oil is not a flaw—it’s a sign of its potency. These sensory characteristics are linked to the presence of polyphenols, particularly compounds like oleocanthal, which are responsible for many of olive oil’s anti-inflammatory and antioxidant effects. That subtle “bite” in the back of your throat is actually an indicator that the oil contains these beneficial compounds in meaningful amounts.

Should You Take It as a Shot?

Let’s talk practically. Because this is what everyone wants to know. There is no magic in the “shot” itself. Your body doesn’t respond differently just because you took it quickly.

But there are some use cases

Some women find that: taking 1 tbsp in the morning helps digestion, bowel regulariy and gut motility. Especially in midlife when things start to get a bit unpredictable.

Olive Oil Shot Recipe From My Mediterranean Grandmother (and yes, it works)

I want to share this in a way that feels real because this isn’t something I learned from a trend or a study first. This is something I grew up with.

If you had told my grandmother this would become a “wellness trend” on social media, she probably would’ve laughed.  Because for us, this wasn’t trendy.

  • It was normal.
  • It was preventative.
  • It was just what you did when you wanted to take care of your body.

This was the olive oil shot recipe I grew up with:

  • 1 tbsp extra virgin olive oil
  • fresh lemon juice
  • grated ginger
  • turmeric
  • black pepper
  • raw honey
  • cinnamon

Taken in the morning, on an empty stomach. Not every single day. Not obsessively. Just when your body needed a little extra support.

Why this combination works (the science behind it)

Each ingredient on its own has benefits but together, they create a powerful synergy.

Olive Oil

Provides monounsaturated fats and polyphenols that support anti-inflammatory pathways and help absorb fat-soluble compounds.

Lemon Juice

Stimulates digestive enzymes and gastric acid production, which can support more efficient breakdown of food and nutrient absorption.

Ginger

Has been shown to support gastric motility and reduce nausea by influencing digestive signaling pathways. It can help move things along—especially helpful when digestion feels sluggish.

Turmeric + Black Pepper

Turmeric contains curcumin, a compound with well-documented anti-inflammatory and antioxidant effects.

Black pepper contains piperine, which has been shown to increase curcumin absorption by up to 2000% (Shoba et al., 1998).

Raw Honey

Contains small amounts of antioxidants and antimicrobial compounds, while also making the mixture more palatable and soothing to the digestive tract.

Cinnamon

May help regulate blood sugar levels by improving insulin sensitivity and slowing carbohydrate breakdown.

A Better Way to Use Olive Oil (For Most Women)

If your goal is health + body composition + sustainability, then this may works better for you: pair it with whole foods

  • salads
  • vegetables
  • sauces
  • with protein
  • with fiber
  • make your own dressings

This approach improves:

  • overall satiety
  • other nutrient absorption
  • and overall nutritional balance

This is the difference between: intentional nutrition vs accidental overeating.

Why Olive Oil Works Better as a Base (Not Just on Its Own) Plus Two of my Favorite Olive Oil Based Recipes included in our weight loss cookbook for women over 40:

Olive oil is powerful on its own—but it becomes even more effective when used as a base for nutrient-dense recipes like pesto or chimichurri. When you combine olive oil with herbs, greens, garlic, nuts, and spices, you’re not just adding flavor—you’re creating a synergistic effect where nutrients work together to enhance absorption and overall health benefits. The fat in olive oil helps your body absorb fat-soluble compounds found in these ingredients—like carotenoids from herbs and greens, vitamin K from leafy vegetables, and antioxidant compounds from garlic and spices. This means you’re getting more nutritional value from the same foods simply by pairing them correctly.

There’s also a practical benefit: when olive oil is used as a sauce or dressing, it’s naturally distributed across a meal, which helps with satiety and portion awareness. Instead of taking in a concentrated dose of fat all at once (like a shot), you’re slowing down digestion, stabilizing blood sugar, and creating a more balanced eating experience. This can help prevent energy crashes and support more consistent fueling throughout the day.

Why Pesto and Chimichurri Are So Powerful for Heart Health – A Little Goes a Long Way!

Both pesto and chimichurri are excellent examples of how traditional foods naturally support cardiovascular health—without needing to be labeled as “functional.”

THOR Yoga Retreats Basil Pesto Recipe Cookbooks
THOR Yoga Retreats Basil Pesto Recipe Cookbook

 

Our Basil Pesto is made with olive oil, basil, garlic, and pine nuts and sometimes cheese. This combo provides multiple heart-supportive compounds. The olive oil provides monounsaturated fats that help improve cholesterol levels, while nuts contribute additional healthy fats, magnesium, and plant sterols that support vascular health. Basil and garlic bring in antioxidants and sulfur-containing compounds that may help reduce oxidative stress and support healthy blood pressure levels. Use a small amount – 10-15 grams per serving to add immense flavor to any meal.

THOR Yoga Retreat Chimichurri Recipe Cookbook
THOR Yoga Retreat Chimichurri Recipe Cookbook

 

Our Chimichurri recipe is made with olive oil again, parsley, garlic, vinegar, and herbs and it is similarly powerful. Parsley is rich in vitamin K and antioxidants that support blood vessel health, while garlic has been studied for its potential to help regulate blood pressure and improve circulation. The combination of these ingredients, paired with olive oil, creates a nutrient-dense, anti-inflammatory sauce that supports heart health from multiple angles. Again, use a small amount – 10-15 grams per serving to add immense flavor to any meal.

Recipes and instructions can be found here.

Olive Oil Shots + Hydration = Skin Support Combo

This is something I see often: We focus on oils and other trends but forget some of the most basic needs:  hydration. I am so guilty of this myself. But for skin health, you need both:

  • internal fats
  • AND hydration

This is why I always emphasize hydration strategies (and why we created our non-alcoholic drinks recipe book). I also have the ultimate hydration formula included in this book to help you make your own electrolytes at home.

What’s happening beneath the surface is that your skin relies on both lipids (fats) and water balance to maintain its structure and appearance. The fats from olive oil help reinforce the skin’s lipid barrier, which keeps moisture from escaping, while proper hydration ensures your skin cells are adequately filled and functioning optimally. When one is missing, the other can’t do its job effectively—so even if you’re consuming healthy fats, dehydration can still leave your skin looking dull or dry. But when both are in place, you support skin from both angles—helping it appear smoother, more resilient, and visibly more hydrated over time.

Where This Fits Into Your Life

At THOR, we don’t isolate foods. We integrate them into a full lifestyle.

Because one habit won’t change your life but a system will.

Inside our women’s retreats, women’s health coaching, and nutrition and hydration recipe books, we focus on:

  • teaching you how to eat not restrict
  • building strength not just losing weight
  • supporting your body not fighting it

Final Thoughts on Olive Oil Shots

Do I love olive oil? Absolutely.

Can it support your health? Yes.

Do you need to take it as a shot? Not necessarily.

Because the real question is not: “Is this healthy?”

The real question is: “Is this right for me, my body, and my goals at this time in my life?”

Olive Oil Shots: Frequently Asked Questions

Is taking olive oil daily good for you?

Yes, olive oil can absolutely be part of a healthy daily routine when used in moderation. It’s rich in monounsaturated fats and polyphenols, which have been associated with heart health, reduced inflammation, and overall metabolic support. However, because it is calorie-dense, portion size matters especially if your goal is weight management. The key is not just adding olive oil in, but making sure it fits within your overall nutrition so you’re supporting your body without unintentionally increasing total caloric intake.

Do olive oil shots help with weight loss?

There is no strong scientific evidence to suggest that taking olive oil as a shot leads to weight loss. While olive oil is a healthy fat, it still contains calories, and consuming it in addition to your regular meals can actually increase your total intake and slow fat loss progress. Weight loss ultimately comes down to overall energy balance, so olive oil can be included but it should be accounted for as part of your daily nutrition, not used as a standalone strategy.

Is olive oil good for skin health?

Yes, olive oil can support skin health from the inside out due to its content of vitamin E, healthy fats, and antioxidants. These nutrients help protect skin cells from oxidative stress, support the skin barrier, and improve moisture retention. Over time, this can contribute to skin that feels more hydrated, appears more supple, and shows improved elasticity. The benefits are most noticeable when olive oil is used consistently as part of a balanced diet rather than as a one-off addition.

Should you take olive oil on an empty stomach?

Some people choose to take olive oil on an empty stomach, particularly for digestive support, but there is no strong evidence that this timing significantly enhances its benefits compared to consuming it with meals. In fact, pairing olive oil with food can improve the absorption of certain nutrients, especially fat-soluble vitamins. Ultimately, the timing matters less than consistency and overall dietary context, so it’s best to use it in a way that feels sustainable for you.

What is the healthiest olive oil?

The healthiest olive oil is typically extra virgin, cold-pressed, stored in a dark glass bottle, and relatively fresh. This type of oil undergoes minimal processing, which helps preserve its natural antioxidants and beneficial compounds. Freshness is especially important, as these compounds degrade over time with exposure to light, heat, and oxygen. Choosing a high-quality oil ensures you’re getting the full nutritional and health benefits olive oil has to offer.

Can olive oil help digestion?

Yes, olive oil may support digestion by helping stimulate bile production, which aids in the breakdown and absorption of fats. It can also support gut motility, meaning it may help food move more smoothly through the digestive tract. For some individuals, especially in midlife, this can contribute to improved regularity and reduced constipation when used in moderate amounts as part of a balanced diet.

How much olive oil should I consume daily?

For most people, about 1-2 tablespoons of olive oil per day fits well within a balanced diet and allows you to benefit from its healthy fats without overdoing calorie intake. The exact amount can vary depending on your individual energy needs, activity level, and goals. The most effective approach is to use olive oil intentionally incorporating it into meals rather than adding it on top of everything so it supports your overall nutrition without throwing it off balance.

Cravings in women over 40 are often dismissed as emotional eating. Mood fluctuations during peri- and menopause are commonly blamed for seeking comfort in food; yet, a lack of essential nutrients could be another significant cause. When the body lacks specific nutrients, it triggers cravings to correct these imbalances. Acknowledging that these cravings may actually signal nutrient deficiencies opens the door to a constructive approach to addressing them. This approach could be most effective when it combines diverse targeted solutions, from eating a wide range of foods and choosing cooking methods that conserve nutrients to making lifestyle changes that boost the body’s ability to absorb them.

Research Insights: The Impact of Nutritional Deficiencies on Cravings

Nutritional deficiencies can shape our cravings and behaviors, a fact supported by various research studies. For instance, one study, highlighted how a diet low in sodium results in a preference for saltier foods. In this study, 10 volunteers were placed on a very-low-sodium diet, which resulted in substantial sodium depletion. Throughout this period, an interesting shift occurred: the participants’ preference for salt in foods became markedly greater and saltier foods appeared more attractive. This increase in preference for saltier foods upon reducing sodium intake highlights how the body’s nutritional needs can influence our food cravings.

Research into magnesium levels in women provides additional insights into the connection between nutrient deficiencies and cravings. One study, for example, analyzed magnesium in 9 healthy premenopausal women and 26 women with PMS. Findings indicated similar serum magnesium across both groups, but red blood cell magnesium was notably lower in those with PMS.

This magnesium deficiency in women with PMS has led to further investigation. One particular study suggests that this deficiency might drive an increase in cravings for magnesium-rich foods, such as chocolate, as a way for the body to compensate for its shortfall.

Beyond cravings, а lack of certain nutrients can lead to impulsive behaviors characteristic of disordered eating. Increased impulsivity may drive individuals to seek immediate gratification from food, struggle with self-control around eating, and resort to risky behaviors for weight control. All of these can lead to the development or worsening of eating disorders.

In this context, one study examined the relationship between vitamin D levels and impulsivity in patients with eating disorders. The study involved 236 diagnosed patients who were grouped based on the presence and intensity of impulsive behaviors. Participants’ vitamin D levels were then measured using the enzyme immunoassay blood test. Results revealed significantly lower vitamin D levels among patients with at least one impulsive behavior compared to those without such behaviors. These findings suggest a potential link between nutritional deficits and behavioral patterns that can lead to disordered eating.

Physiological Reasons for Cravings

Research has revealed a direct link between nutrient deficiencies and the cravings we experience. This connection becomes more apparent upon exploring the physiological bases for these cravings.

Take sodium, for instance. This mineral is essential for fluid balance, nerve transmission, and muscle function. When our sodium levels drop, possibly due to intense sweating or a low-sodium diet, the body’s homeostatic mechanisms signal a need to rebalance sodium, often through cravings for salty foods. This response aims to prevent hyponatremia, where blood sodium is too low and causes symptoms like fatigue, confusion, and in severe cases, seizures or coma.

Magnesium also plays a role in various bodily functions, particularly for enhancing insulin’s role in helping cells absorb glucose. When insulin is released, it attaches to cell surfaces and signals them to absorb glucose from the blood. This process relies on activating a specific enzyme, tyrosine kinase, which magnesium helps activate. However, when magnesium is low and the enzyme’s activation compromised, cells struggle to absorb glucose, which is their main energy source. This energy deficit triggers a compensatory response to increase the intake of nutrient-dense foods, which are often rich in magnesium.

Lastly, the role of iron in brain functioning deserves attention. Iron is essential for the brain’s limbic system, particularly for dopamine production. When we consume nutritious food, the limbic system releases dopamine which creates a sense of reward and satisfaction. This mechanism encourages us to continue healthy eating habits by linking them to these positive emotions. However, when iron levels are low, this can hinder the limbic system’s capacity to release dopamine in response to nutritious food. This disruption can lead to altered eating behaviors and unusual cravings known as pika, as the body attempts to correct the deficiency.

In cases of pica, people experience cravings for non-food substances like clay, dirt, and ice. Consuming non-food items like clay or dirt might seem counterintuitive, yet certain types of clay are thought to bind toxins in the gut, which could potentially reduce their interference with iron absorption. Consuming ice, a condition known as pagophagia, does not provide iron directly. Yet, chewing ice might temporarily increase alertness in persons feeling lethargic due to iron deficiency.

These behaviors, while not an efficient or safe way to correct iron deficiency, point to an underlying biological drive to alleviate symptoms or to compensate for the lack of a vital nutrient.

Strategies to Manage Nutritional Deficiencies

Addressing deficiencies that prompt cravings requires a holistic approach to nutrition. Consuming diverse nutrient-rich foods, using cooking techniques that preserve nutrients, and optimizing food combinations can significantly improve nutrient absorption. Additionally, lifestyle changes such as adequate hydration, regular physical activity, and reducing exposure to harmful substances further support nutrient absorption and combat deficiencies.

Enhancing Nutrient Absorption Through Food Choices

Consuming foods rich in essential nutrients like omega-3, magnesium, calcium, and iron is key to managing deficiencies.

To address iron deficiency, for example, it is helpful to include foods like lean meats, lentils, and leafy greens in the diet. Similarly, replenishing magnesium levels can be achieved by consuming almonds, spinach, and whole grains. Certain drinks, including orange juice, mineral and bottled water, and soy milk, also contain magnesium. Incorporating such magnesium-rich sources is especially important for people who are at risk of deficiency. At-risk groups include older adults, persons with hypertension and diabetes, and those who take medications for stomach acid and high blood pressure.

For calcium, sources such as dairy products, fortified plant-based milks, kale, and almonds provide ample opportunities to meet dietary needs. These foods are all good sources of calcium, yet, the amount our body can absorb from each differs, a concept known as bioavailability. Dairy foods, for instance, offer a calcium bioavailability of approximately 30%. This means that from 300 mg of calcium listed on a milk label per cup, the body absorbs about 100 mg. In contrast, cooked bok choy has a higher bioavailability of 50%. So, from a cup of bok choy containing just 160 mg of calcium, the body can absorb 80 mg.

Lastly, omega-3 fatty acids are found in diverse foods, each providing different type: docosahexaenoic (DHA), eicosapentaenoic (EPA), and alpha-linolenic (ALA). EPA and DHA mainly come from marine sources such as algae, salmon, mackerel, sardines, and krill. ALA sources include plant-based options like flaxseeds, chia seeds, hemp seeds, and walnuts. The body’s conversion of ALA to EPA and then to DHA is limited, with efficiency rates below 15%. This points to the need to consume different omega-3 sources for a full range of these nutrients.

Cooking Methods to Optimize Nutrient Absorption

When tackling nutritional deficiencies, how we prepare our meals is just as important as the foods we choose to eat. Certain cooking methods are more effective at preserving nutrients which can be key to overcoming deficiencies.

For instance, steaming vegetables is one of the best ways to maintain their vitamin and mineral content. Steaming avoids direct contact with water and prevents water-soluble nutrients from dissolving into the cooking liquid. Similarly, as microwaving uses minimal water, it helps preserve water-soluble nutrients. Microwaving also cooks food rapidly which minimizes the breakdown of vitamins and minerals that occurs with longer cooking times.

Blanching vegetables in boiling water and quickly plunging them into ice water is another method to preserve nutrients. By halting the cooking process almost immediately, this technique preserves nutrients that would be lost with longer cooking.

While these methods effectively preserve nutrients, others can significantly reduce the nutrient content of foods. During boiling, for example, water-soluble vitamins like vitamin C and some B vitamins dissolve into the cooking water, which is often discarded. Deep frying is another technique to avoid because it exposes foods to high temperatures that degrade vitamins and minerals. Additionally, excessive grilling and broiling can lead to nutrient loss due to high temperatures and the risk of creating harmful compounds that alter the body’s absorption processes.

Food Combinations for Improved Nutrient Absorption

Beyond selecting the right cooking methods, combining foods can also enhance the body’s absorption of nutrients. For instance, consuming vitamin C-rich foods alongside iron-rich ones boosts iron absorption, especially the non-heme type found in plants. An example of such pairing is combining bell peppers, high in vitamin C, with lentils, rich in iron. This increases the amount of iron the body absorbs from a meal for two main reasons. Firstly, vitamin C transforms iron into a form that is more easily absorbed by the digestive tract. Secondly, vitamin C reduces the inhibitory effects of certain compounds on iron absorption. Such compounds are phytates, found in grains and legumes, and polyphenols, present in tea and coffee, which can hinder iron absorption.

Another beneficial pairing involves combining dietary fats with fat soluble vitamins such as A, D, E, and K. For example, adding an avocado to a carrot salad enhances the absorption of vitamin A while drizzling olive oil over spinach increases the uptake of vitamin K. These vitamins, when combined with fats, form micelles, tiny, fat-based particles that the digestive tract absorbs more easily than larger vitamin molecules. Due to their smaller size, micelles can pass through the intestinal wall and into the bloodstream more efficiently. This process ensures that fat-soluble vitamins are delivered to the cells and tissues that require them.

A third impactful combination is vitamin D and calcium. Consuming vitamin D-packed foods like salmon alongside calcium-dense ones like kale optimizes calcium absorption. The reason is that vitamin D stimulates the intestines to produce a specific protein called calbindin. This protein is responsible for transporting calcium through the intestinal cells and into the bloodstream to where the body needs it most.

Lifestyle Adjustments

Lifestyle changes, such as more sunlight exposure, regular exercise, stress management, proper hydration, and sufficient sleep, can further enhance nutrient absorption.

Sunlight Exposure

Enhancing sunlight exposure boosts vitamin D levels, crucial for calcium absorption. This is especially beneficial for persons living in higher latitudes or with indoor lifestyles who should aim to spend a few minutes outside during peak sunlight hours. Additionally, older adults and people with darker skin can gain from this practice, as they face a higher risk of vitamin D deficiency due to less efficient skin synthesis.

Regular Physical Activity

Physical activity enhances nutrient absorption through a series of interconnected processes. During physical activity, the muscles use more glucose for energy, which reduces the amount of glucose in blood that cells can consume. To compensate and ensure that cells receive the energy they need, the body produces insulin. This hormone signals cells to absorb glucose from the bloodstream, which ensures a continuous energy supply for the body’s needs. The digestive system, in particular, relies on this continuous supply to move food through the tract at an optimal pace. This allows food to progress through the digestive tract at a pace that facilitates thorough interaction with the digestive enzymes. These enzymes, including amylase, lipase, and protease, break down food into its basic components: proteins into amino acids, fats into fatty acids, and carbohydrates into simple sugars.

When macronutrients are broken down into such basic forms, specialized cells in the intestinal wall can capture them more effectively and transport them to the bloodstream. Once in the bloodstream, these nutrients are available to be utilized by the cells for energy, growth, repair, and maintaining bodily functions.

In addition to enhancing macronutrient absorption, physical activity plays a role in the release of micronutrients from these macronutrients. Physical activity boosts circulation and ensures that the digestive organs receive an ample blood supply for the production of digestive enzymes. These enzymes are key to releasing micronutrients, which then become available for absorption.

A clear example of this is vitamin B12 which is bound to protein in food. Only through the action of digestive enzymes can vitamin B12 be released from protein and absorbed in the small intestine. Similarly, fat-soluble vitamins—A, D, E, and K—depend on enzymes to be absorbed. When digestive enzymes break down fats, they convert them into fatty acids. These fatty acids then form an emulsion that enhances the solubility of vitamins and allows their passage through the intestinal wall for transport to where they are needed. These intricate processes, enhanced by physical activity, contribute to more efficient micronutrient absorption and better overall health.

Stress Management

Managing stress significantly enhances nutrient absorption, much like the effects of physical activity. Stress can negatively impact the digestive system, primarily through the release of cortisol. This hormone slows down digestion, affects the secretion of digestive enzymes, and affect peristalsis. Such changes can lead to a less effective breakdown and absorption of nutrients.

When cortisol levels decrease, the previously slowed digestive process resumes, and food progresses at a pace that allows for efficient interaction with digestive enzymes.  With cortisol levels reduced, the production of enzymes also returns to normal. This ensures an adequate amount of enzymes to interact with food and break down nutrients.

Moreover, decreased cortisol levels reduce stress on the enteric nervous system, which regulates peristalsis – the muscle contractions moving food through the gut. Improved functioning of this system ensures it regulates these contractions effectively and food passes through the gut at an optimal speed. If food lingers for too long, this can cause irritation or inflammation of the gut’s lining. This condition can impair its ability to absorb nutrients efficiently.

Preventing such impairments in nutrient absorption requires activities that reduce cortisol levels. These can include regular physical exercise, deep breathing techniques, practicing mindfulness meditation, or attending a yoga retreat.

Adequate Hydration

Proper hydration is important for nutrient absorption, similar to the benefits of regular exercise and stress management. Adequate fluid intake ensures that the gastrointestinal tract remains lubricated, which facilitates the passage of food from the esophagus to the stomach and intestines, where digestion and absorption occur. A lack of sufficient fluid can lead to slower movement of food, which prevents full interaction with digestive enzymes and impairs the efficiency of nutrient breakdown.

Hydration also impacts the production of digestive juices and enzymes. These juices, including stomach acid and bile, are mostly water-based and rely on water to maintain their volume and concentration.

Similarly, the production of digestive enzymes in the intestines requires an aqueous environment for efficient synthesis. These enzymes not only originate in the intestines but also break down food into nutrients within the same region. For these nutrients to be utilized by the body, they must cross the intestinal mucosal lining into the bloodstream. This transfer requires the mucosal lining to be permeable, a condition that proper hydration supports. Hydration keeps the lining moist and swollen, which enhances its permeability and facilitates the transfer of nutrients.

Avoiding Alcohol, Caffeine, and Processed Foods

Limiting the intake of alcohol, caffeine, and highly processed foods is advisable because these can interfere with nutrient absorption. Alcohol, in particular, can harm the lining of the stomach and intestines, which is responsible for producing enzymes that break down food into absorbable nutrients.

Caffeine, present in coffee, tea, and certain soft drinks, also impacts nutrient absorption, notably that of calcium. It disrupts the mechanism that enables calcium to bind with the protein that transports it through the intestinal lining into the bloodstream. As a result, for every 150 mg of caffeine ingested – roughly equivalent to one cup of coffee – calcium absorption diminishes by about 5 mg.

Furthermore, caffeine has a diuretic effect and prompts the body to produce more urine. This leads to a higher rate of fluid loss and with this fluid, dissolved nutrients like magnesium, potassium, and sodium are carried away. These essential minerals are lost more rapidly, which can lead to their depletion.

Lastly, highly processed foods can impact nutrient absorption due to their high levels of artificial ingredients and sodium. Artificial ingredients like aspartame and high-fructose corn syrup can alter the gut microbiome. This disruption reduces the presence of beneficial bacteria like Lactobacillus and Bifidobacterium which break down food and facilitate nutrient absorption.

Quitting Smoking

Avoiding smoking and reducing exposure to secondhand smoke enhance nutrient absorption in the intestines. Normally, partially digested nutrients move through the intestines, where enzymes convert them into absorbable forms. These nutrients then interact with the villi, tiny finger-like projections in the intestines which capture and transport them into the bloodstream. When you smoke, harmful chemicals and toxins in cigarette smoke damage the villi and cause them to become flattened or blunted. This damage reduces their surface area and hence their capacity to transport nutrients into the bloodstream. Over time, this can lead to deficiencies and health risks related to inadequate nutrition.

Wrapping Up

Cravings in women over 40 are often linked to emotional eating, a coping mechanism for dealing with mood swings and anxiety due to hormonal fluctuations during perimenopause and menopause. Additionally, emotional eating can stem from stressors unique to this life stage, including the culmination of professional responsibilities and increased family obligations, such as parenting teenagers and caring for elderly parents. While these factors are indeed significant, our cravings for specific foods may stem from a need for certain nutrients these foods contain. This is our body’s way of signaling deficiencies and directing us towards foods rich in the nutrients we are missing. In such cases, deficiencies are best addressed through a holistic approach. By prioritizing a balanced diet, thoughtful food preparation, and healthy lifestyle choices, women can improve nutrient absorption, minimize cravings, and effectively curb emotional eating by addressing the root cause of these cravings.